Wednesday August 14th

BUILD

PURPOSE:

All Body BUILD. Athleticism . GPP

WARMUP:

5 Min Any Cardio

PVC Mobility

5 Minutes to build to a Max Distance Broad Jump

STRENGTH: 

Barbell Complex

Power Clean / Hang Squat Clean / Push Press / Jerk E 2MOM for 8 Minutes Ascending in weight to Max

MAIN EVENT

6 Rounds

4 x Burpee BJO / 8 x DBall GOS @ 100/80 / 12 x Barbell Push Press @115/ 75

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: 

1/2 Tabata

High Knees

Sprawl

Tuck Jump

Shoulder Taps

MAIN EVENT: 

4 Stations - 9 mins per station - 2 min rest between station

  1. 15/8 Cal Ski + Low bear crawl from ski erg to rower and back

  2. 10/6 Cal RIDE + 10/10 DB Plank Pull Throughs

  3. 15/10 Cal ROW + 15/10 Pike Sit-ups on rower

  4. 200/150M RUN + 10/10 SLOW Banded Standing russian twists (Attach bands to SkillMill)

LAUNCH

For the next 3 Weeks we are going to switch gears from our normal "Full Body" Launch strength program to a format similar to the rest of the programming at Pharos focusing on a single movement patterned emphasis in each session.

Wednesday - All Body / Core Stability

PVC Warm Up

2x1min Plank Hold
* 1 min "rest" in Hollow Body

PVC Clean Technique


STRENGTH:
KB Complex - Single Arm
6 of each arm
Single Leg Deadlift
Bent Over Row
KB Clean
KB Press


CONDITIONING
25 min AMRAP
5 Squat Cleans (BB or DB)
10 Hanging Leg Lifts
15 MB Sit Ups


Emylee Covell