Thursday 29th August

BUILD

PURPOSE:

Deadlift Day. Strength and Structure. Not part of the 5 x20

WARMUP:

Lower Body Mobility

3 x ( 30/30 Seated Static Russian Twists/ 10 x Banded RDL/ 10 x Reverse Lunge)

STRENGTH: 

Load and Explode

Build Up to Heavy 5 on Deadlift 75% 1RM

Then

5 x Deadlift @75%

25 x Box Jump as fast as possible.

2 Min rest. 5 Rounds

MAIN EVENT

15 x OHS + 15 T2B. 5 RDS FT @ Moderate Weight

Scale As needed. Replace OHS with Front Squat if Needed.

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: 

3 Rounds

:30 Single KB Deadlift

:10 Rest

:30 Inchworm to cobra

:10 Rest

:30 HRPU

:10 Rest

STRENGTH:

3 Rounds

KB Death March (No Row - Cow grazer with 2 KB’s)

**Perform movement for one length of the floor. Ski erg to rower = 1. Rower to ski erg = 2

Break class into 2-3 groups. Have them perform one length of the floor and then rest until rest of class has completed their set.

MAIN EVENT: 

@0-6:00

500/400M Row

W/ Time remaining AMRAP - 15 KBS + 15 Weighted Situps

@9:00-14:00

400/300M RUN

W/ Time remaining AMRAP - 10 Box Jumps + 15/10 Dips on Box

@17:00 - 23:00

500/400M SKI

W/ Time remaining AMRAP - 16/10 Windshield wipers + 10/10 DB Snatch (Not alternating arms)

@26:00-32:00

20/12 Cal RIDE

W/ Time remaining AMRAP 10 KB Deadlift + 10/6 Burpees

COMPETE

PURPOSE
This Thursday, variety is the name of the game. Strength-wise, it’s about lighter, but for longer; Conditioning-wise, we’re starting out weighted and moving to just body-weight.

WARM UP
30 Seconds on // 10 Second Transition
Group Synchro Row @ 24 Strokes Per Minute 
Active Spidermans

Group Synchro Row @ 26 Strokes Per Minute  
Samson + Air Squat

Group Synchro Row @ 28 Strokes Per Minute  
Active Divebombers 

Group Synchro Row @ 30 Strokes Per Minute  
Slow Air Squats 

STRENGTH
Stamina Deadlift
4 Sets of 15 UNBROKEN Deadlifts at 50% of 1 Rep Max
*not for time, but rest as little as possible while still performing every set unbroken.

MAIN EVENT
"Halftime"
30-20-10:
Dumbbell Power Snatch (50 lbs/35 lbs)
Wallballs (20 lbs/14 lbs)

Directly Into…

10-20-30:
Burpees
Calorie Row

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.

Thursday - Hinge

WARM UP:
Banded Downdog + Lat Stretch (Side Angle Stretch)

3 Rounds
20s Banded Sprint (in band)
10/10 Cossack Squats
20 Mountain Climbers (deep lunge)

MAIN EVENT:
3 Rounds Rest 2 Min Between
8-12 Banded Deadlifts
90s Ski

3 Rounds Rest 2 Min Between
8-12 DB Heavy Single Leg Romanian Deadlifts
90s Jump Rope / Lateral Hops over DB