Friday August 30th

BUILD

PURPOSE:

Final Week of our 5x20 Method. Buckle Up!

WARMUP:

3 x (8+8 Single Arm DB Upright Row/ 6+6 Single Arm DB Press/ 10 x Inverted Row)

STRENGTH: 

6 x Strict Press + 12 x Push Press + 24 x Decline Push Up (Feet on 45lb Plates). 2 Min Rest . 5 RDS

STRENGTH ACCESSORY

3 Rds

12 x Heavy DB Snatch ( Max Effort) + 30 Seconds All Out on the Rower or Ski Erg. Rest as needed.

TRAIN

PURPOSE:

TRAIN will start to focus on transitioning to slightly heavier weights. The focus with your movement should still be quality even though you are moving faster in a conditioning biased class. Each week keep note of weight you used and try to slightly increase or match that weight each week following.

WARMUP: 

4 Way movement mobility x 2

:30 Quad + Pigeon while coach explains workout

MAIN EVENT: 

40 Minute Partner Workout

Each partner will work for 2 mins - 2 mins work, 2 mins rest

50 Burpees

50 Weighted Sit ups

50 Clean and Press

50 DB Front Squats

50 Devils Press

50 Plank Pulls (Renegade row no push up - L+R=1)

50/30 Calorie ANY cardio (OR 500/300M Run - Cut calories in half for bike)

COMPETE

PURPOSE
Friday has us working on fitness in its simplest, most functional from. Can you run fast? Can you lift heavy things quickly? Great, now let’s get you to do both in the same workout.

WARM UP
60 Second Wall Sit 
100 ft walking lunge
30 Seconds Air Squats 

40 Second Wall Sit
100 ft broad jumps
30 Seconds Cossack Squats

20 Second Wall Sit
200 ft high-knees/butt-kickers (50ft each, alternating)
30 Seconds Jumping Air Squats

STRENGTH
Box Squats
On the minute x 7 sets:
2 Box Squats
*begin at 55% of 1RM Back Squat, building through sets

REST 3 minutes, then begin…

Clean Complex
Every 1:30 x 7 Sets:
1 Power Clean
1 Hang Squat Clean
1 Squat Clean
*begin at 60% of 1RM Clean, build to heavy complex


MAIN EVENT
"Squeaky Clean"

3 Rounds for Time:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans

Barbell: 115 lbs/85 lbs

LAUNCH

Week 3/3 Switching gears from our normal "Full Body" Launch strength program to a format similar to the rest of the programming at Pharos focusing on a single movement patterned emphasis in each session.

Friday - Upper Body Push/Pull


WARM UP
Banded Chest, Lat + Tricep Stretch

2 rounds
10/10 Banded Russian Twists
10 Banded Face Pulls
15 Single Straight Arm Banded Pull Downs
10cal Ski

MAIN EVENT
3 Rounds - rest 90s-2min
6 BB/DB Push Press
12cal Ski
24 Bent Over Lateral Raises

3 Rounds - rest 90s-2min
6/6 DB Single Arm Bent Over Row
12cal Row
100ft Heavy Farmer Carry

Emylee Covell