Friday September 13th

BUILD

PURPOSE:

2nd Week of our 5/2/1/1 Tempo Training. This week we try to creep the numbers up from last week to ensure progressive overload but we reduce the reps to 5. Muscular Met Cons will again be included in our Strength Accessory work.

WARMUP:

2nd Week of our 5/2/1/1 Tempo Training. This week we try to creep the numbers up from last week to ensure progressive overload but we reduce the reps to 5. Muscular Met Cons will again be included in our Strength Accessory work.

STRENGTH: 

Shoulder / Back Tempo Circuit

5/2/1/1/ Tempo

Strict Press x 5

Banded Pull Ups x 5

Arnold Press x 8

Supinated Barbell Row x 8

1 Min Rest

5 RDS

MAIN EVENT

8 x Devils Press

8 x Chin Up

8 x Ball Slam

4 RFT. 12 Min TC

This should be a short fast workout. Use Bands on chin ups if necessary

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: 

2 Mins Around The World

After Station 1- 10 Samson Lunges

After Station 2 - 20 Toe touches

After Station 3 - 10 Spiderman

After Station 4 - 10 Happy Stars

MAIN EVENT: 

Rotate partners every :30 for 36 Mins

  1. 30 Burpees

  2. 50 Mountain Climbers (L+R=1)

  3. 50 DB Snatch (Rotate every 5)

  4. 30 DB Front Squats

  5. 50 Floor Press

  6. 50 Plank Pulls

  7. 30 Cal ANYTHING - OR 500/400M RUN

COMPETE

PURPOSE
Midline stability is the name of the game today, with a core centric conditioning portion, and some dedicated time for handstand walk practice.

WARM UP
1 Minute:
Sit-ups 
Single Leg Glute Bridges (30s Each Side) 
Active Divebombers

45 Seconds:
Hollow Hold 
Glute Bridges (Both Legs) 
Active Samson

30 Seconds:
Superman Hold 
Side Plank (30s Each Side) 
Push-up to Down Dog


STRENGTH
Gymnastic Conditioning
10 minutes of Practice:
21 Banded Good Mornings
25-50ft Handstand Walk

MAIN EVENT
”Tummy Time”
15-12-9-12-15:
Toes to Bar
Deadlifts (205/145)
Lateral Barbell Burpees

LAUNCH


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

Bench Chest Opener
2 min Row or Ski

STRENGTH:
10-8-6-4-2
Bench Press
*10cal Bike Btwn

CONDITIONING: 15 min Cap
12-10-8-6-4-2
Incline DB Bench
Supinated Bent Over Barbell Row
Goblet Squat
+ 200m Run After each round

SPRINT

Emylee Covell