Thursday 26th September
BUILD
PURPOSE:
We are now entering the Pure Strength phase of our 3 Month Cycle and Building to some new 1 RM . We will be using a 5/3/1Template with added accessory work
WARMUP:
3 x ( 8 x Barbell Glute Bridge/ 8 x Kang Squat/ 1 Min Weighted Plank)
STRENGTH:
Deadlift
3 Warm up Sets
Then
5 Reps @65%
5 Reps @75%
5 Reps @85%
MAIN EVENT
5 Rounds
12 x Reverse DB Lunge AHAP + 12 x BBJ + 12 x AB Mat Sit UP
TRAIN
PURPOSE:
Finishing up the summer we are going to ramp up the conditioning a bit more to work off all our bad decisions from the past few months. During this time don’t worry about being the fastest in class just focus on moving for the entire duration of your set task.
WARMUP:
:30 Quad and Pigeon stretch + 10 jump squats
Then…
Every :30 x 5 Mins
O: 7 KBS
E: 5 Goblet squats
STRENGTH:
EOMOM x 10
1 min on 1 min off
12 DB Glute Bridge
Hold glute bridge at the top of the rep til the end of the minute
MAIN EVENT:
6 Rounds
8/8 Staggered DB Deadlift
15 Jump Squats
15 KBS
150/100M SPRINT
Rest :90 or until you’re back up in line
COMPETE
PURPOSE
Today we’ll hit strength, skills, and conditioning in three pieces, with particular emphasis on movements that we saw in the 2019 Open.
WARM UP
6 Minutes For Quality:
Buddy 1
1 Round:
5 Ring Rows
10 Kettlebell Goblet Squats (Light Weight)
15 Sit-ups
Buddy 2
Easy Row
*Switch Stations When Buddy 1 Finishes Their 1 Round of Rows, Squats, and Sit-ups
STRENGTH
I. Front Squat Waves
On the 2:00 x 5 Sets:
Set 1: 6 Reps @ 70%
Set 2: 4 Reps @ 78%
Set 3: 2 Reps @ 84%
Set 4: 4 Reps @ 78%
Set 5: 6 Reps @ 70%
II. Skill Conditioning (to be completed AFTER workout)
3 Giant Sets with 2 min Rest Between
100’ Single Dumbbell Overhead Walking Lunge (50/35 lb)
25 GHD Hip Extensions
12 Single Dumbbell Box Step-ups (24’’/20’’) (70/50 lbs)
MAIN EVENT
"Workaholic"
3 Rounds:
21/15 Calorie Row
15 Chest to Bar Pull-ups
Directly Into…
3 Rounds:
21 Kettlebell Swings (53/35)
15 Thrusters (95/65)
LAUNCH
Week 4/4 of 10-8-6-4-2. Adding weight building to a heavy double.
WARM UP:
Banded Downdog Stretch
Banded Lat/Tricep Stretch
2 Rounds
10/10 Banded Monster Walk
10 Banded Tempo Jump Squats
10 Banded Glute Bridge Walk Outs
STRENGTH:
10-8-6-4-2
Front Squat
*10cal Ski Btwn
CONDITIONING:
1min On. 30s Off 4 Rounds
- DB Windshield Wipers
- DB Floor Press
- Row
- Heavy DB Deadlift
SPRINT
Warm UP: Line Drills
6x
:40 Weighted Box Jumps
:20 Sled
:20 Sprint
EMOM 16min
1. 12 DB Sprawl 2 tuck
2. :30 Crossbody MT. Climbers
3. 150m
4. Rest
1min Rest