Monday September 2nd

BUILD

PURPOSE:

New Cycle. We now move in to the 2nd phase of our 9 week monster cycle. This cycle will see a reduction in volume and an increase in intensity (weight). We will be increasing the T.U.T via tempo training and working in rep ranges of 6-12. Increases in Strength/ Structure and Functional Hypertrophy can be expected. Muscular Met Cons will be included for accessory work/conditioning.

WARMUP:

Lower Body Mobility

3 x (5 x Goblet Squat/ 10+10 BW Bulgarian Split Squat/ 5 x Jump Squat)

STRENGTH: 

Tempo Superset

Note: Tempo makes this a lot harder so be conservative and focus on position and tension.

Front Squats 5/2/1/1 Tempo x 6 . Use 80% of 6 Rep Max.

RDL 5/2/1/1 Tempo x 8. Rest 1 Minute Btw Sets

6 RDS

STRENGTH ACCESSORY

Strength Ladder. Back Squat

12/10/8/6/4/2

Between Each Rung of Ladder Perform 100 ft DB Walking Lunge .

You should be unbroken on first set of Back Squats Walking Lunge Should be Heavy.No prescribed rest but you should need to rest after the Lunges.

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: 

4 Way Movement Mobility x2

+2 Mins Any Cardio

MAIN EVENT: 

Every 2 Mins x 40 Min

1: 15/10 KB Clusters + 8/5 Cal RIDE

2: 15 DB Curl to Press + 15/10 Cal ROW

3: 20s Jumping Lunges + :20 Jump Squats + 200/150M RUN

3: 25/15 Wall Ball Weighted Sit up + 12/7 Cal SKI

COMPETE

PURPOSE
Happy Labor Day! Today, we’re making sure that we work hard as much as we play hard. That means a full-body session that throws everything but the kitchen sink at us.

WARM UP
40 Seconds // 10 Seconds to Transition

Barbell Good Mornings 
Active Spidermans 

Barbell Elbow Rotations 
Front Plank 

Barbell Strict Press & Reach 
Shoulder Taps 

Barbell Front Squats 
Mountain Climbers

STRENGTH
Stamina Squatting
Alternating on the Minute x 12 (6 Rounds):
Odd Mins: 3 Front Squats
Even Mins: 6 Back Squats
*Barbell: 75% of 3-Rep Max Back Squat

then,

“21 GUNS”
For time":
21 - 15 - 9
Strict Pull-ups
Strict Handstand Push-ups
[scale as needed to complete within 12 mins]

MAIN EVENT
”Dive Bar”
For time:
800 Meter Run
50 Barbell Thrusters (75/55)
800 Meter Run
25 Barbell-Facing Burpees
800 Meter Run
50 Barbell Thrusters (75/55)

LAUNCH

Week 1/4 of 10-8-6-4-2. Adding weight building to a heavy double.

WARM UP:
10/10 Single Leg Glute Bridge (back on Bench)
10/10 Elevated Lateral Lunge
20 Switch Steps

STRENGTH:
10-8-6-4-2
Sumo Deadlift
*10 Cal Ski Btwn sets

CONDITIONING:
3 Rounds - 12min cap
5/5 KB Single Leg Deadlift
10 KB Swing
15cal Bike

SPRINT

Warm Up: Line Drills

Then…

5x

100m Sprints 90%

Rest 1-1:30 Between Rounds

E2mom 10min

:30 High Knees
80m Sprint 90%

4 Rounds

20 KB Swings

:45 Sled Push

Rest 1min

Emylee Covell