Saturday/Sunday Sept 28/29
BUILD
PURPOSE:
All Body Build
WARMUP:
PVC MOBILITY
400M RUN
3 X (5 X BANDED DB THRUSTER/ 10 X DB BRIDGE / 20 X PLANK SHOULDER TAPS)
STRENGTH:
Absolute Balls
7 ROUNDS:
7 X DBALL GOS
7 X PUSH UP
7 X PULL UP
7 X WALL BALL @20/14
200M RUN WITH WALL BALL
TRAIN
PURPOSE:
Sprint Mentality . The “Go switch” . Today we will focus not on pacing but on our amity to accelerate, reach high velocity, maintain it and then recover quickly from it
WARMUP:
Coaches Mobility
Line Drills
STRENGTH:
SPRINT IWT
THIS LOOKS SIMPLE BUT ITS ALL ABOUT INTENSITY. IF YOU TRULY WORK TO THE BEST OF YOUR ABILITIES THIS WILL FORCE NEW ADAPTATIONS.
3 BLOCKS. 3 ROUNDS EACH BLOCK . YGIG WITH PARTNER
1: 12 X DB REVERSE DB LUNGE + 1 MIN MAX DITANCE RUN.
2: 12 X ALTERNATING DB SNATCH +250/200M SKI .
3: 12 X BJO + 1 MIN ALL OUT ON BIKE .
THEN AS A GROUP:
30s Jump Squat
30s Push Up
30s Mountain Climber
30s Burpee
1 Min Rest. 2 Rounds
COMPETE
PURPOSE
Saturday will have us revisiting our handstand push-ups under fatigue, and hitting a beef’d up version of the benchmark workout “Kelly.”
WARMUP
30 Seconds // 10 Second Transition
Jumping Jacks
Box Step-ups
Air Squats to Medicine Ball
Jumping Jacks
Lateral Box Step-ups (30 Seconds Each Leg)
Squats Holding Medicine Ball
Jumping Jacks
Low Box Jumps (Step Down)
Push Press & Reach with Medicine Ball
STRENGTH
For Time (10 Minute Cap)
25’ Double Dumbbell Front Rack Walking Lunge (50's/35’s)
3-6-9-12-15-18-21 Strict Handstand Push-ups
MAIN EVENT
”Kelly Rippah”
In teams of 2, complete:
6 Rounds
400 Run
40 Box Jump Overs (30’’/24’’)
40 Wallballs (30/20 lb)
*runs are always completed together, other work can be partitioned as athletes see fit.
LAUNCH
WARM UP:
1 min each station x 2
- Ski
- One Legged Glute Bridge 30/30
- Side Plank Leg Lifts 30/30
- Downdog to Updog
10 Min AMRAP Each Station
2 Min Rest
1-
10/10 DB SL RDL
10/10 Split Lunge
10cal Ski
2-
3 Wall Walks
10 Bicep Curl to Press
15 DB Squat Jumps
3-
10/10 MB Russian Twist to Press
10 MB Hamstring Curls
20 MB Mountain Climbers
ARMS RACE
LIFT
Snatch - 90% x 1 x 4
Clean & jerk - 90% x 1 x 4
Front squat - 93% x 2 x 3