WEDNESDAY 10th JULY

BUILD

PURPOSE:

"Deload" week . This week we will be doing a mix of fun, multi joint/ multi movement patterns workouts before starting back on a new Cycle next week.

WARMUP:

PVC Mobility

800m Run

6 x Deadlift + 6 x KB Swing + 6 x Push Up EMOM x10

Warm Up Power Clean

STRENGTH: 

20 Min EMOM

Min 1 : 6 x Power Clean @70%

Min 2: 10 x Box Jump

Min 3: 10 x Burpee

Min 4: 20/15 Cal Schwinn

35 Min TC

TRAIN

WARMUP: 

Line drills

MAIN EVENT: 

3 rounds per station, 1 min rest after each round, 2 min rest between stations 

1. 

1min MAX Row

1min MAX Air Squats

1min MAX Single dB over head Lunges (heals w two hands , make it harder by doing two dbs) 

2.

1min Max Run

1min Max Skaters

1min Max lightweight T raises (t push up minus push up)

3.

1min Max Ski

1min Max Shoulder Taps

1min Max Plank Knee to Elbows

4.

1min Max Bike

1min Max Box Jumps

1min Max Sit ups 

LAUNCH

Week 3/4 of Mini German Volume Training. We will build up to a moderate set of 10 and then do 5 sets of 10 reps (at the same weight) with a strict 1 min rest inbetween. Try to push for 5/10lb heavier than last week.

WARM UP 
Box Hip Stretching Warmup
- Hamstring
- Rotation (piriformis)
- Groin
- Deep Lunge
- Pigeon
Front Rack Tricep/Lat Stretch on box

3 Rounds
6/6 DB Split Lunge
12 DB Single Leg Glute Bridge
12 Broad Jumps

STRENGTH: 5x10 w/ 1 min rest between
Front Rack Lunges
(just 1 exercise today)

CONDITIONING
8 Min AMRAP
5/5 DB Step Ups
5 Box Jumps *or 5/5 Switch Steps

2 min Rest
8 Min AMRAP
5 Jumping Pull Ups
5 DB Push Press