Monday 19th August

BUILD

PURPOSE:

2nd Week of our 5x20 Volume and 6/12/24 Cycle. The Volume is high, the Weight is relatively low but we should be trying to make progress from last week (progressive overload).

WARMUP:

Lower Body Mobility

Activation - Banded Monster Walks + Banded Squats + 20 x Plank Reach. 3 RDS

CNS Activation. 3 x 5 High Power Ball Slams

STRENGTH: 

5 x 20 Back Squat/ 2 Min Rest . Weight can be added through the sets if possible

MAIN EVENT

EMOM x 12

6 + 6 Loaded Forward Lunge on to 45 lb Plate

8 x Barbell Good Morning

45s Static Hold at parallel

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: 

10 Samson Lunges

20 Cow Grazers

5 Inchworm + Pushup + spiderman

:30 Quad and Pigeon Stretch

STRENGTH:

4 Rounds 1 Min Per Station - :10 to transition

Heavy KB Front Rack hold (Handles of KB touching)

Light or unweighted DB goblet squat hold

**1 min FR hold, :10 rest, 1 min squat hold, :10 rest, repeat x 4

MAIN EVENT: 

4 x 6 Min AMRAPS - Rest 2 Mins between stations

1. 10/6 DB Burpees + 10 DB Thrusters + 10/6 cal SKI

2. 10 KB Squats + 10 KB RDL + 10/6 Cal RIDE

3. 30/20 Prison Squats + :30 Jumping Lunges + 12/8 Cal ROW

4. 12/9/6 burpee box jumps + 15 tuck jumps + 150/100M RUN

COMPETE

PURPOSE
On Mondays, we snatch—and today is no exception, with added squat volume and a short-duration conditioning element. We’re looking to get better at moving FAST.

WARM UP
30 seconds per movement // 10 second transition
Easy row
Lateral Lunge

Moderate Row
Cossack Squats

Faster Row
Slow Air Squats

STRENGTH
Alternating on the minute x 12 (6 rounds)
ODD: 2 Front Squats
EVEN: 4 Back Squats*

*Barbell at 78% of 3 Rep Max Back Squat for both lifts (up 3% from last Monday)

then,

On the minute x 5:
5 Touch-and-go Squat Snatches

MAIN EVENT
”Dirty Water”
For time, complete:
100 Double Unders
800 Meter Run
60/45 Calories on Rower

LAUNCH

Week 2/3 Switching 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. Alternating an IWT + 6/12/24 Format
Monday - Squat / Flexion


WARM UP:
Banded Leg Stretch Sequence
2 min any Cardio

3 x10
MB Ham Curl
MB Sit Up
MB Squat Clean


MAIN EVENT:
3 Rounds Rest 90s Between
6 Back Squat
12 DB Step Ups
24 Wall Balls

3 Rounds Rest 90s Between
6 DB Over the Shoulder
12 Box Jumps
24 BW Lunges