Friday 27th September

BUILD

PURPOSE:

We are now entering the Pure Strength phase of our 3 Month Cycle and Building to some new 1 RM . We will be using a 5/3/1Template with added accessory work

WARMUP:

2 x 10 PVC Pass Through

3 x ( 5 x Batwng / 15 x Bent Over Lateral Raise/ 10 x Kneeling DB Strict Press)

STRENGTH: 

Strict Press

3 Warm Up Sets

Then

5 Reps @65%

5 Reps @75%

5 Reps + @85% (As many reps as possible)

MAIN EVENT

5 Rounds

10 x Pull UP + 10/10 One Arm DB Row + 50ft Weighted Bear Crawl

On Completion 50 x DB Lateral Raise without setting DBs Down

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: 

Line Drills

Then, 10-8-6

DB Curl to press

BOR

Push-ups

MAIN EVENT: 

50/35 Man Makers (25/15)

75 Box Jumps

100 Leg Raises

75/50 Calorie ANY Cardio (OR 800/600M RUN)

Cash out:

75 Bicep Curls

75 Overhead Tricep Extensions

(Pick something heavy - Go to failure with bicep curls first, then triceps. Alternate back and forth until you complete 75 of each

COMPETE

PURPOSE
Friday will focus on conditioning, with particular emphasis on our ability to move a barbell and perform gymnastics movements back-to-back.

WARM UP
30 Seconds // 10 Second Transition
Hollow Hold
PVC Pass Throughs
Inchworm to Push-up

Mountain Climbers
Superman Hold
PVC Pass Throughs

Inchworm to Push-up
Mountain Climbers
PVC V-Ups

PVC Pass Throughs
Inchworm to Push-up
Mountain Climbers


CAPACITY BUILDER
(to be completed after Workout)
3 Rounds for Time:
20/15 Calorie Assault Bike
15 Deadlifts (225/155)
15 Toes to Bar

MAIN EVENT
 "Gut Feeling"
AMRAP 16:
12 Hang Power Cleans (155/105)
12 Burpee Box Jump Overs (24’’/20’’)
12 Push Jerks (155/105)
12 Bar Muscle-ups

LAUNCH

Week 4/4 of 10-8-6-4-2. Adding weight building to a heavy double.

Bench Chest Opener
2 min Row or Ski

STRENGTH:
10-8-6-4-2
Bench Press
*10/10 Lateral Ball Slams btwn

CONDITIONING: 15 min Cap
12-10-8-6-4-2
Switch Steps (Each Side so 24-20-16-12-8-4)
Push Up to side plank
+ 200m Run After each round

SPRINT

LIFT

  • Hang power clean, power jerk - every 90seconds for 5 sets, start at 65%

  • Max hang power clean and power jerk - allow 18 minutes.

  • Finisher

    • 50 light db curls

    • 50 light DB BOR

    • 50 bench tricep dips

    • 50 sit ups

Emylee Covell