Wednesday August 7th

BUILD

PURPOSE:

All Body Athleticism . GPP.

WARMUP:

3 x ( 10 x Plate G2O / 100ft Waiter Walk / 20 x Plank Reach )

Barbell Primer for below Complex - Barbell Only Twice Through

STRENGTH: 

6 Way Barbell Complex

6 x Deadlift

6 x Hang Power Clean

6 x Front Squat

6 x Push Press

E2MOM for 8 Mins total (4 sets) increasing in weight if possible . Can be substituted for Dumbbells .

MAIN EVENT

7 x Power Clean

7 x Burpee Pull Up

200m Run

7 Rounds FT

TRAIN

PURPOSE:

Tyler’s B-day Train Madness

WARMUP: 

Line Drills

MAIN EVENT: 

Teams of 2

Start at any station only 1 person can work at a time once you complete the goal you may move on but “9min Stations Cap”

Station 1

1200m/1600m Run

E2mom

6 Burpees

Station 2

80/100cal Row

E2mom 10 Jump Squats

Station 3

100/80cal Bike

E2mom 10 HR push ups

Station 4

70/80cal Ski

E2mom 20 Jumping Lunges

LAUNCH

Final week of 5-3-2 w/ a 10s intraset pause. Technically, We are building up to a set of 10, but breaking it up into 3 mini sets with a 10s pause. Last week we built up to a moderately heavy set of 10 and for the next three weeks, the goal here is to get used to heavier weights and break through the plateau of what you think you're capable of.

WARMUP
Bench Chest Opener

3 Rounds
10 Flat Bench Pec Fly
10/10 Burt Reynolds
10 Banded Face Pulls

STRENGTH 5-3-2 w/ a 10s intraset pause

Bench Press
+ 250m Row Sprint

CONDITIONING

3x 1min on 30s off
- DB Over the Shoulder
- Bench Flys
- Switch Steps on bench
- Barbell Bicep Curl