Wednesday September 25th

BUILD

PURPOSE:

Power / Athleticism Athletic Lifts

WARMUP:

PVC Mobility

400m Run

3 x( 5 x Jumping Ball Slam / 5 x Broad Jump / 10 x Light DB Curl and Press)

Mobilise Front Rack

STRENGTH: 

Jerks From Rack

3 Reps EMOM x 10 . Ascending in Weight . Start Light and Build

Push Jerk or Split Jerk or Push Press (entry level)

MAIN EVENT

7 Rounds

7 x Power Clean @75% 1RM + 14 x Wall Ball 20/14. EMOM 5 x Burpee .

FT

18 Min TC

TRAIN

PURPOSE:

Finishing up the summer we are going to ramp up the conditioning a bit more to work off all our bad decisions from the past few months. During this time don’t worry about being the fastest in class just focus on moving for the entire duration of your set task.

WARMUP: 

5 Mins Cardio (:40 Slow + :20 Fast)

10 Samson lunges

20 Cow Grazers

10 Spiderman

Hold :30 quad and pigeon stretch while coach reviews workout + Movement

MAIN EVENT: 

40 Min Time Cap

Teams of 3 or 4

Cash In: 2000M RUN (1 athlete working at a time)

100 Turkish Get ups (Everyone working at once)

100 Weighted Russian twists rotations (Interlock feet in circle and pass ball around 50x Left + 50x Right)

Cash Out: 2000M ROW

COMPETE

PURPOSE

WARM UP


STRENGTH


MAIN EVENT

LAUNCH

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

WARM UP:
3 Min any cardio

PVC Pipe Sequence (Front Rack Stretch)
PVC Power Clean Prep

STRENGTH:
10-8-6-4-2
Power Clean (BB or DB)
*8 Box Jumps Between

CONDITIONING:
E2Minutes 10 Min (5 sets)
10/10 Snatches
10 DB Sit Ups

SPRINT

Warm up: Line Drills

EMOM 16min

1. 20 DB Squat Jumps

2 :30 Sprawl 2 Tuck Jumps

3. 200m

4. Rest

EMOM 16min

1. 20 KB Swings

2. :45sec Box Jump Overs

3.200m

4. Rest

LIFT

  • 3-position snatch (floor, knee, mid-thigh) - 70% x 5 sets

  • Tall Jerks 3x3

  • 2 split jerks - Emom x 10


Emylee Covell