Monday July 22

BUILD

PURPOSE:

Second week of our cycle. Increase weight fractionally where possible. We have have our two high volume days of the 5/10/15 format, two high intensity days with the Rest-Pause Method, One IWT, One All Body Challenge Day and one pipe making, earth shaking , protein taking, ain’t no faking …Eastside Arms Race

Todays Emphasis : Lower Body Volume

WARMUP:

10 x Banded Squat with 3 s Pause at Bottom + moderate-hard ride for 30 sec + 20 x Mountain Climber. 3 Rounds

STRENGTH: 

4 Rounds. 2 Min Rest Between Rounds

5 x Barbell OR Dumbbell Jump Squat (emphasis on power and height) + 10 x Reverse DB Lunge AHAP + 15 x Back Squat

STRENGTH ACCESSORY

6 x Reverse Front Rack Lunge + 8/8 Single Arm KB Swing + 12 x T2B. 1 Min Rest

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

10 Roll N Reach

5 Inchworm>Pushup>Spiderman

2 Mins any cardio

Then…

:30 Quad + :30 Pigeon (While coach explains workout)

MAIN EVENT: 

3 Rounds per station - 2 mins per station - :30 between a,b,c - :30 Rest after each round

1.

a. 2 Min RIDE

b. :30 Goblet squats

:30 Reverse Goblet Lunges

:30 KBS

:30 Goblet squat hold in the bottom of Squat

c. 1 Min WIndshield Wipers

1 Min Plank Hold

2.

a. 2 Min RUN
b. :30 Box Jumps

:30 SA DB Snatch (Rotate every 3)

:30 Single DB Thruster

:30 Burpees

c. 1 Min Ab Mat Sit ups

1 Min Flutter Kicks

COMPETE

WOD BRIEF + GROUP WARMUP

30 Seconds Each Movement

Easy Row 
Active Spidermans 
PVC Pass Throughs 

Moderate Row 
Active Samson + Air Squat 
PVC Lat Stretch Click Here

Faster Row 
Push-up to Down Dog 
PVC Overhead Squats 

Modified Barbell Warmup

5 Good Morning 
5 Back Squats 
5 Elbow Rotations 
5 Snatch Grip Push Presses 
5 Snatch Grip Romanian Deadlifts 
5 Overhead Squats 

Movement Prep

8 Frog Hops 
4 Lateral Erg Burpees 

ROW

Movement Prep

30 Seconds Just Legs 
30 Seconds Full Stroke 

Movement Prep

30 Seconds PVC Waiter Overhead Squats 
30 Seconds PVC Overhead Squats 
5 Pausing Barbell Overhead Squats 

PRACTICE ROUND

1 Round

5 Calorie Row 
5 Lateral Erg Burpees
5 Overhead Squats (Opening Weight)

"Hot Sauce"

AMRAP 3: 
21/15 Calorie Row 
21 Lateral Erg Burpees 
Max Overhead Squats (75/55)

Rest 3 Minutes

AMRAP 3: 
18/13 Calorie Row 
18 Lateral Erg Burpees
Max Overhead Squats (95/65)

Rest 3 Minutes

AMRAP 3: 
15/11 Calorie Row 
15 Lateral Erg Burpees
Max Overhead Squats (115/85)

Rest 3 Minutes

AMRAP 3: 
12/9 Calorie Row 
12 Lateral Erg Burpees
Max Overhead Squats (135/95)

LAUNCH

Week 1/3 of 5-3-2 w/ a 10s intraset pause. Technically, We are building up to a set of 10, but breaking it up into 3 mini sets with a 10s pause. Last week we built up to a moderately heavy set of 10 and for the next three weeks, the goal here is to get used to heavier weights and break through the plateau of what you think you're capable of.


WARM UP
Banded Lat + Front Rack Stretch

3 rounds
10 Banded Lat Pull Down
10 Cossack Squats
1 min Row (note meters)

STRENGTH 5-3-2 w/ a 10s intraset pause
5 sets
Front Squat
Bent Over Row
*Superset
CONDITIONING
3 Rounds
6 Floor Press *heavier*
12 Lunges
250m Row

Emylee Covell