Tuesday August 27th
BUILD
PURPOSE:
Final Week of 5x20. Buckle UP
WARMUP:
Upper Body Mobility
3 x ( 10 x V Raise / 8+8 Burt Reynolds / 10 x Molly Ringwald
STRENGTH:
5 x20 Bench Press. 2 min rest. Perform 10 x Penally Row during rest. Increase weight over the sets if possible. Should finish on heaviest set of cycle
MAIN EVENT
16 Minute EDT (AMRAP)
5 x Incline DB Press @10 Rep Max Weight + 5 x Strict Pull UP. E2MOM 3x Heavy Dball GOS
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:
Every :30 x 10 Mins
O: 2 or 1 Man Maker
E: 5 SA DB Snatch (L) + 5 SA DB Snatch (R)
Ensure that athletes choose a rep scheme where they are resting at least :10-:15 per round
MAIN EVENT:
3 Rounds Total - 2 Mins Per Station - :30 Rest between station
SKI
(All while sitting on wall ball) :30 Double DB Snatch + :30 Seated Press + :30 Bench Press + :30 Bench Press Hold
RUN
1 Min DB Bear Crawl + 1 Min Alternating DB BOR
COMPETE
PURPOSE
Tuesday has us working our gymnastics ability while tired, let’s get after smart pacing and strong pulling today.
WARM UP
AMRAP 3
Alternating with a Buddy:
Buddy 1: 30 Second Bike (Increase Pace Each Round)
Buddy 2: 30 Second Hollow Hold
AMRAP 3
Alternating with a Buddy:
Buddy 1: 30 Second Push-up to Down Dog
Buddy 2: 30 Second Arch Hold
AMRAP 3
Together with Buddy:
10 Calorie Bike
10 Synchro Sit-ups
STRENGTH
Gymnastic Conditioning:
5 Rounds NOT FOR TIME
300 Meter Row + 50% Max Unbroken Ring Muscle-Up
MAIN EVENT
”Cement Mixer”
Every 5 Minutes x 5 Rounds:
400 Meter Run
12/9 Calorie Assault Bike [if using Schwinn Bike: 24/18 Cal]
15 Toes to Bar
SCORE: time to complete the slowest of all five rounds
LAUNCH
Week 3/3 Switching gears from our normal "Full Body" Launch strength program to a format similar to the rest of the programming at Pharos focusing on a single movement patterned emphasis in each session.
Tuesday - Upper Body Push/Pull - 6/12/24 Format
WARM UP:
Bench backbend w/ Plated Rotation
Ski or Row 2.5 min
2 rounds
30s Side Plank
30s Side Plank
30s Downdog to Updog
MAIN EVENT:
3 Rounds - rest 90s
6 Heavier DB Bench Press
12 Bent Over Row
24 Alternating Front - Side Raises
3 Rounds - rest 90s-2min
6 Heavier DB Push Press
12 Jumping Pull Ups
24 Bent Over Lateral Raises