Wednesday 21st August

BUILD

PURPOSE:

All Body Build. Athleticism . GPP .

WARMUP:

Run Around Block

3 x ( 100ft Waiter Walk + 30s Hollow Rock + 30s Supine Hold)

STRENGTH: 

Building from last weight. Increase weight where possible. Extra round to achieve MAX

E2MOM for 10 Minutes

Power Clean / Hang Squat Clean / Push Press / Jerk

MAIN EVENT

FT

Cash In: 15 x D Ball GOS

30 x Power Clean @ 155/ 105 . EMOM 7 x Wall Ball. Does not have to be touch and go . Power Clean can be substituted for Double KB Swing x 50 .

Cash Out 30 Burpees.

20 Min TC

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: 

Every :30 for 10 Mins

O: 10/6 Jump Squats

E: 7 KBS

MAIN EVENT: 

Teams of 3-4

Accumulate 300/250 on the AirDyne (Rotate every 12/9/6 Calories)

Station 1: 5/5 Alternating Banded Russian Twists (Standing - Band attached to the SkillMill)

Station 2: AMRAP SA Overhead DB Hold (Alternate arms each Round)

Station 3: Plank Hold

***Rotation is dictated upon completion of partner finishing calories on bike…

COMPETE

PURPOSE

WARM UP


STRENGTH


MAIN EVENT

LAUNCH

Week 2/3 Weeks we are going to switch 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.

Wednesday - All Body / Core Stability

PVC Warm Up

2x1min Reverse Plank Hold
* 1 min "rest" in Hollow Body


PVC Clean + Press Technique


STRENGTH:
KB Turkish Get Up
2x10 Each Side


CONDITIONING
25 min AMRAP
10 Clean + Press (DB or BB)
10 Burpees Over Bar
30 Banded Bicycle Kicks

Emylee Covell