Saturday/Sunday August 24/25

BUILD

PURPOSE:

All Body Build. Challenge

WARMUP:

Coaches Mobility

3 x 5 x Wall Ball / 10 x Scap Pull Up/ 5 x Push Up to Shoulder TAP

STRENGTH: 

Partner Chipper. YGIG Format . Team can break down cals/reps as they best see fit

100/80 Cal Scwinn

50 x Pull Up

50 x Box Jump

50/40 Cal Row

50 x Wall Ball

50x Push Up

50/ 40 Cal Ski

400m Run Together

40 Min TC

TRAIN

PURPOSE:

Chipper Style Workout. With your team the goal is to grind through this workout . don’t sprint. Work methodically through to achieve the desired number. Hunt in packs of 3. The goal is to get as far through the chipper as possible. You are not necessarily expected to finish but if you get there hit the bike hard to the line !

WARMUP: 

Coaches Mobility

Line Dills

STRENGTH:

1 Mile Run

150 x Air Squat

60 x Dumbell Snatch

90 x Push Up

75 Cal Ski

75 BJ

90 x KB Swing

100 x Ab Mat Sit Up

In time remaining Max Cal Bike

35 Min TC

COMPETE

WARM UP

STRENGTH

MAIN EVENT

LAUNCH

Sunday - All Body Cardio (Jump Rope Emphasis)

WARM UP


Sunday - All Body Cardio (Jump Rope Emphasis)

WARM UP
PVC Pipe Warm Up

90s each 30s transition
Jump Rope Practice
Lateral Lunge *add light weight
Downdog to Updog

MAIN EVENT:
I Go, You Go with a Partner (or Follow the leader for bigger class)
5 Rounds
8 Heavier KB Sumo Deadlift
16 Push Ups
20 Russian Twists
30/60 Jump Rope or *lateral jumps *20cal bike

ARMS RACE

Biceps

5211 Tempo

Barbell Curl x 8

Incline DB Curl x 10

Hammer Curl x 12

Rest 90 Sec

4 Sets

Triceps

5211 Tempo

Reverse Grip Incline Curl x 8

Skull Crusher x 12

Bench Dip x 15

Rest 90 Sec

4 Sets

Finisher

100 x Close Grip Barbell Curl . Every time you put down the bar 10 x Diamond Push Up. If unbroken finish with 30 x Diamond Push up