Wednesday Oct 16

BUILD

PURPOSE:

All Body Build. PAC Training - Power / Athleticism/ Conditioning

WARMUP:

PVC Mobility

3 x ( 10 x Roll n Reach / 10 x Kneeling DB Press/ 10 x Banded Good Morning)

STRENGTH: 

EMOM Alternating and Ascending. 14 Minutes Total ( 7 sets of 5 on each movement). Start light and BUILD

Odd: 5 x Power Clean

Even: 5 x Jerk from Rack

MAIN EVENT

7 RFT

4 x Dball GOS

6 x Burpee

8 x Pull Up

10 x Alternating DB Snatch

TRAIN

PURPOSE:

Finishing up the summer we are going to ramp up the conditioning a bit more to work off all our bad decisions from the past few months. During this time don’t worry about being the fastest in class just focus on moving for the entire duration of your set task.

WARMUP: 

3 Mins Any Cardio

10 Samson Lunges

20 Cow Grazers

10 Inchworm to Cobra

1 Min Plank

MAIN EVENT: 

Teams of 4

2000M RUN

200 Weighted Sit-Ups

100 Calorie Ride

200 KBS

2000M SKI

2000 Weighted Leg Raises (With wall Ball)

2000M ROW

COMPETE

PURPOSE

WARM UP


STRENGTH


MAIN EVENT

LAUNCH

Week 3/4 of 5x5 with Tempo Work. 5-2-1-1 Working Time under tension and the ability to stabilize in the bottom position of a movement.

WARM UP:
Couch Stretch on Bench 1 Minute each side
Elevated Frog Pose/Side Straddle on Bench 30s each side

2 Rounds
10/10 Elevated Split Lunges on Bench
5/5 Elevated Lateral Lunges
5/5 Tempo Step Downs

STRENGTH:
5x5/5 with 5-2-1-1 Tempo
Reverse FR Lunge From Plate (knee hovers above ground in pause)
*10cal bike Btwn

CONDITIONING:
EMOM 12 Min
40s Max Effort Switch Steps on Bench
40s ME Burpees
40s ME MB Sit Ups

SPRINT

WARM UP: Line Drills

E2MOM 24min

1. 1min KB Swings+ 20 DB Squat Jumps

2. 1min Box Jump overs

3. 200m

6x

:30 Sled Push

:30 DB Sprawl 2 Tuck

:30 Hurdle Hops

1min Rest

Emylee Covell