Saturday 27 / Sunday 28

BUILD

PURPOSE:

All Body Build. Strength and Conditioning.

WARMUP:

5 Min Cardio

PVC Mobility

3 x (5x Push up + 10 x Mountain Climber + 10 x Scap Pull Up)

3 x 10 Banded Thruster

STRENGTH: 

1 Lap of Lake

Then 10 Rounds of:

7 x DB Thruster @ 50/35

7 x Bench Press @BW (the first round should be unbroken so reduce weight where necessary)

7 x Pull up

35 Min TC

TRAIN

WARMUP: 

PVC Mobility

30s Drills

Mountain Climbers

Inchworm

Push Up To Should Tap

Hollow Rock

Rest. 2 Rounds

STRENGTH:

Partner Workout

Team Must Row or Ski 1500m or Run 1 Mile

Then YGIG for 10 Rounds Each

7 x DB Thruster

7 x KB Swing

7 x Thruster

Cash Out 75 Ab Mat Sit Ups

35 min TC

COMPETE

WARM UP

400m Run

30sec drills:

Active Dive Bombers/ Slow Airsquats/ Buttkickers/ Active Dive Bombers/ Airsquats/ Bearcrawl / Actice Dive Bombers/ Jump Squats.

Barbell Warm Up:

5 x Good Morning

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Front Squat

5 RDL

Movement Prep

10 Scap Pull- Ups

5 Kip Swing

1-3 Strict Pull Up

5 Kick and Pops

3 Pull UP


STRENGTH

12 Minutes to establish 3 RM Squat Clean


MAIN EVENT

Practice Round

3 Thruster

3 Pull Up

3 Burpees

Then

1 Lap of Lake

+

10 Rounds

7 x Thruster 75/55

7 x Pull Ups

7 x Burpee

With Partner

Both players must complete the run before rounds can start . Once at the bar have you strongest athlete start and then waterfall through . The lead player must complete the next movement before player two can start. Both players must complete 10 full rounds to finish

LAUNCH

4 Stations x 5min x 2 rounds

1 - 5 Min
10/10 Plank Rows (all 8 in a row)
Weighted Bear Crawl (forward/backward)
AMRAP Ski

2 - 5 Min
7/7 Tempo Step Up
10 Weighted Box Jumps (step ups)
AMRAP Bike


3 - 5 Min
15/10 Pikes on Rower
15/10 Push Ups
AMRAP Row


4 - 5 Min
12/12 Single Leg Romanian Deadlift
12 FR Lunges
AMRAP Run

Emylee Covell