Wednesday August 28th

BUILD

PURPOSE:

All Body Build

WARMUP:

100 FT Waiter Walk / 5+5 Single Arm KB Swing / 30 x Hollow Rock. 3 Rounds

3 x3. Jump Squat As High As Possible

STRENGTH: 

Final Week Of Complex. Try to add 5lbs to final set. 1 Extra Set to reach max

Power Clean/ Hang Squat Clean / Push Press/ Jerk. E2mom . 6 Rounds

MAIN EVENT

7 x Power Clean/ 7 x Front Squat / 7 x Push Press. 7 Rounds. E 2MOM 5 x BJO

18 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: 

Full Tabata

1: Sprawls

2: Supine Hold

3: Plank

4: SL Glute Bridges (Alternate every round)

MAIN EVENT: 

Teams of 4

5000M SKI

Station 1: Rotate every 200/150/100 Meters

Station 2: AMRAP Candle stick get ups OR Weighted Sit-ups

Station 3: AMRAP Burpees

Station 4: AMRAP HEAVY Double DB Glute Bridges

COMPETE

PURPOSE

WARM UP


STRENGTH


MAIN EVENT

LAUNCH

Week 3/3 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.

Wednesday - All Body / Core Stability

3min Any Cardio
2x1min each side Banded Pallof Press Hold (Anti-Rotation)

STRENGTH:
1 Set of 30 Alternating KB/DB Turkish Get Up

CONDITIONING
25 min AMRAP
6 DB Over the Shoulder
10 Leg Lifts
12 Wall Balls

Emylee Covell