Friday Oct 4

BUILD

PURPOSE:

2nd Week of our 5/3/1 Strength protocol . increasing weight. Getting Stronger

WARMUP:

Upper Body Mobility

3 x ( 10 x Upright Row + 10 x Front Raise + 10 x Lat Raise + 10 x Strict Press)

STRENGTH: 

Strict Press

Base all numbers off 90%1RM

Take at least 3 Warm up Sets to build to 70%

Then

3 @ 70%

3@ 80%

3+ @90%

MAIN EVENT

8 x Seated Arnold Press + 8 x Pendlay Row + 20 Sec All Out Row. 5 Rounds. Rest as needed. The Row is a sprint and you should NEED to recover .

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

P1: Cardio

P2: 4 Way Movement Mobility

P3: AMRAP 5 Cossack Squats + 6 Happy Stars

Rotate once P1 has completed 4 way movement mobility

MAIN EVENT: 

Teams of 3

1500M ROW or SKI

100 Med Ball Sit ups (Sit in a circle and as you come up pass to the left - Everyone does a sit up each rep)

100 Curl to Press

100 Partner Wall Balls (Throw clockwise in circle - Everyone does a squat each round)

100 SDHP

100 Burpees

1500M ROW or SKI (Do Opposite of what you started with)

COMPETE

PURPOSE
We’re rounding out the week with another kitchen-sink workout, plus a little extra conditioning because Fridays are for crushing life.

WARM UP
30 Seconds // 10 Second Transitions
Active Spidermans 
Medicine Ball Deadlifts 

Push-up to Down Dog 
Medicine Ball Push Press 

Inchworm to Push-up 
Medicine Ball Slams

Then, 400 meter run + med ball

CAPACITY BUILDER
(to be completed after workout)
On the Minute x 10:
8 Barbell-Facing Burpees


MAIN EVENT
”BFF”
AMRAP 20:
100 Double Unders
50 Wallballs (20 lb/14 lb)
40 Calorie Row
30 Alternating Dumbbell Power Snatches (50 lb/35 lb)
20 Toes to Bar
10 Bar Muscle-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 - Bike
Partner 2 - 2 Min Bench Backbend - Snow Angels

3 Rounds
10 DB Pec Flys
10 Bent Over Flys
10 Tempo Push Ups 4-1-0-1

STRENGTH:
5x5 with 5-2-1-1 Tempo
Bench Press
*10cal Bike Btwn

CONDITIONING:
4 Rounds
10/10 DB Russian Twists
15 Bicep Curls
20 Alt DB Snatch

LIFT

2 power clean e90mom x12 building Power cleans to 80% (no touch and go, re-set)

2 Push Jerks Emom x 10 building to a heavy double

3x3 Heavy clean pulls 110% (re-set each pull)

High Box Jumps 5x5 (30/36) superset with 30sec GHD Back extension Holds

Emylee Covell