Thursday Oct 3

BUILD

PURPOSE:

Week 2 four 5/3/1 Strength protocol. Increasing weight, getting stronger.

WARMUP:

Lower Body Mobility

3 x ( 8 x Kang Squat / 8 x Dumbell RDL / 45s/45s Static Banded Russian Twist Holds.

STRENGTH: 

Deadlift .

Base all numbers off 90% 1rm

Perform at least 3 Warm Up Sets building to 70%

Then

3 reps @70%

3 reps @80%

3+ reps @90%

MAIN EVENT

21/15/9/6

KB Sumo Deadlift Hi Pull

Weighted Step Up

Ab Mat Sit Up

Emphasis form and position over time but rest should be minimal .

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: 

Teams of 3-4

2000M ROW

Then 5 Inchworm + 3 Push ups + Cobra

10 Happy Stars

MAIN EVENT: 

50 DB Clean and Press

50 Weighted Sit ups

50/35 Cal Row/SKI OR 30/20 Cal BIKE OR 500/400M RUN

50 KBS

EMOM 5/3 Burpees

Once Completed Cash Out: with 50 Box Jumps (No Burpees)

COMPETE

PURPOSE
With the Open about a week and a half away, we’re keeping up the good fight: working on our fatigued power output and getting very comfortable cycling a barbell.

WARM UP
7 Minutes For Quality, Completed with a Buddy

Buddy 1:
Easy Bike

Buddy 2:
200 Meter Run
100' Bear Crawl
50' Crab Walk

*Switch Stations When Athlete Finishes the Run/Crawl/Walk*


STRENGTH
(to be completed AFTER workout)
I. On the 1:30 x 6 Sets
1 Pausing Front Squat + 1 Front Squat
*working to heavy complex.

II. On the 3 Minutes x 3 Rounds:
7 - 5 - 3
Back Squat
Push Jerk
Thruster
*Barbell: 50% of 1RM Clean & Jerk


MAIN EVENT
”Miracle-Gro”
5 Rounds:
200 Meter Run
15/12 Calorie Assault Bike (21/15 Cal on Schwinn Bike)
12 Strict Handstand Push-ups

LAUNCH

Week 1/4 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:

Partner 1: 3 min Moderate Ski
Partner 2: 30/30 Banded Clam Shell - Side Lying
1 Min Monster Walk
1 Min Banded Tempo Jump Squat

STRENGTH: 5x5 with 5-2-1-1 Tempo
Back Squat *10cal Ski Sprint Btwn

CONDITIONING:
10 E2M
8-10 Burpees
10-12 Ball Slams
Plank Hold til remainder of 2 min


SPRINT

Warm up Line Drills

E2mom 18min

200m

EMOM 12min

1. :30 DB Box Jumps

2. 100m

(ABS)

Emylee Covell