Wednesday 21st August
All Body Build. Athleticism . GPP .
Run Around Block
3 x ( 100ft Waiter Walk + 30s Hollow Rock + 30s Supine Hold)
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
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 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.
Every :30 for 10 Mins
O: 10/6 Jump Squats
E: 7 KBS
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…
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
KB Turkish Get Up
2x10 Each Side
25 min AMRAP
10 Clean + Press (DB or BB)
10 Burpees Over Bar
30 Banded Bicycle Kicks