Saturday/Sunday July 20th/21st

BUILD

PURPOSE:

All Body Build. Athleticism, Worth Ethic, Work Capacity

WARMUP:

800m Run

3 x (1 Min Prone Superman Hold + 5 xBraod Jump + 20 x Plank Reach)

STRENGTH: 

“Louder than 10”

11 Rounds

5 x DBAll GOS / 10 x Push Up / 15 x KB Swing

FT

25 Min TC

TRAIN

WARMUP: 

Coaches Mobility

5 x 20s Progressive Sprints on Skill Mill. Start Slow and Build .

MAIN EVENT: 

8 Min Blocks

Block 1 : 21/15/9 KB Cluster ( Clean Squat Thruster) + Cals On Ski Erg. In Remaining Time Max Effort V Ups . Moderate weight on KB

Block 2 : 7 x Burpee BJO + 15/10 Cal Bike. 3 RDS YGIG with Partner. in Remaining Time Max Effort Box Jumps

Block 3: With Partner Row 1500m For Time. In Remaining Time Ladder Burpees : 2/4/6/8etc YGIG with Partner

Block 3: 30s Isometric Squat Hold + 30s Max Effort Mountain Climber + 30 s Max Effort Sled Push. YGIG with Partner . AMRAP

COMPETE

Upper Flow

Lower Flow

+

2 Rounds

Clean Prep

A. Build to a moderate/heavy Power Clean in 10 Mins

B. In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:

Station 1 – 20/15 Cal Airdyne or C2 (13/8 Assault)

Station 2 – 1 Round of “G2O”

Station 3 – 1 Round of “KB”

Station 4 – 20/15 Cal Row or Ski

Station 5 – Rest


*1 Round of G2O is 2 DBall G2OS, 4 Double DB Push Press, and 8 Double DB Hang Snatch


*1 Round of “KB” is 10 Push Ups, 10 KB Squats, 10 KBS.


*If you complete the work for your station and the partner ahead of you is still working at their station you may NOT start work at that station until they are done."

ARMS RACE

LAUNCH

MECHANICS:
PVC Warmup

CONDITIONING 2min rest between
8 min Max distance Row
Every 2 min - 20/16 DB Curl + Press

8 min Max distance Run
Every 2 Min - 15/10 Box Jumps

8 min Max distance Ski
Every 2 min - 25/20 Bent Over Fly

8 min Max cal Bike
Every 2 min - 16/12 DB Squat Clean

Emylee Covell