Saturday August 3 + 4th

BUILD

PURPOSE:

All Body Build. Strength and Conditioning.

WARMUP:

3+3 TGU + 10 x Scap Pull up in to 30 Sec Active Deadhang. 3 Rounds

5 x KB Swing + 5 x Box Jump . 3 Rounds (Primer)

STRENGTH: 

Every 5 Minutes for 25 Minutes Total ( 5 Rounds, Last round starts on the 20)

5 x Pull Up

10 x BJO

200m Heavy DBall Carry

TRAIN

WARMUP: 

8+8 Half TGU + 20 Hollow Rock in to Any 45 sec Cardiovascular Effort . 3 Rounds

STRENGTH:

The Glendale Gauntlet

Teams of 4 or 5 . Waterfall Style .

30 Min AMRAP

15 x KB Deadlift

10 x Push UP

8 x BJO

80m Sprint

Player 1 Starts . Player 2 Cannot start until player 1 has completed the KB Deadlifts. The rest follow through, you cannot move on until the path ahead is clear. 80m on the skill mill is the minimum but you cannot get off the skill mill until the player behind you is ready to take over. Repeat this cycle for 30 Mins. The team who has run the most meters in the 30 min TC is the bestest. Strongest athletes should go first .

COMPETE


STRENGTH

Barbell Complex

Power Clean/ Hang Squat Clean/ Jerk . Building to Max in 12 Minutes


MAIN EVENT

Teams of 3 :

“Runny Nose”

2 Rounds. 30 Min TC

75 Back Squats (155/105)

400m Team DBall Run

75 Bench Press (135/95)

400m Team DBall Run

75 Hang Power Clean (115/85)

400m Team DBall Run

LAUNCH

4 Stations x5min x2rounds

1 - 5 Min
10/10 DB Snatch
Burpee Broad Jumps 50ft (forward/back)
AMRAP Ski

2 - 5 Min
8/8 Weighted Single Leg Glute Bridge
10/10 Staggered Deadlift
AMRAP Bike


3 - 5 Min
12/16 Lateral Burpees Over Row
12/16 Pikes on Rower
AMRAP Row


4 - 5 Min
12/12 Split Lunge
.12 Sled Push
AMRAP Run

Emylee Covell