Wednesday Oct 9th
BUILD
PURPOSE:
All Body Build. Power/ Athleticism / Conditioning
WARMUP:
400m Run Round Block
PVC Mobility
3 x ( 5 x Broad Jump OR 5 x Knees to Feet + 6+6 Single Arm DB Press + 20 x Banded Face Pull )
STRENGTH:
Jerks From the RACK
E90s :
Rounds 1-3 : 3 Reps
Rounds 4-6 : 2 Reps
Rounds 7-9 : 1 Rep
Jerk Can Be Subbed For Push Press
MAIN EVENT
20 MinAMRAP
7 x Hang Power Clean @155/105 ( Scale down to 135/ 115/ 95/75 OR 95/ 85/ 65/ 55 / 40 )
5 x Front Squat ( Using Same Bar )
3 x Push Press ( Using Same Bar)
On completion Athlete Performs 5 Pull UPs ( Every Round )
TRAIN
PURPOSE:
First week of the challenge. We are going to go back to our roots with TRAIN: Conditioning. Expect these next 5 weeks to be working longer endurance training specifically targeting FAT LOSS!
WARMUP:
1 Rounds
5 Burpees by SKI ERG
Bear crawl to center of floor
4 Burpees
Bear crawl to ROWER
3 Burpees
Bear Crawl to center floor
2 Burpees
Bear Crawl to SKI ERG
MAIN EVENT:
Good ol’ Fashion TRAIN
Death by 4 WALLS
10 Mins Per Station / :40 slow, :20 fast / 2 Min Rest Between Rounds
RUN
SKI
RIDE
ROW
LAUNCH
Week 2/4 of 5x5 with Tempo Work. 5-2-1-1 Working Time under tension and the ability to stabilize in the bottom position of a movement.
WARM UP:
Couch Stretch on Bench 1 Minute each side
Elevated Frog Pose/Side Straddle on Bench 30s each side
2 Rounds
10/10 Elevated Split Lunges on Bench
5/5 Elevated Lateral Lunges
5/5 Tempo Step Downs
STRENGTH:
5x5 with 5-2-1-1 Tempo
Front Rack Split Lunge (knee hovers above ground in pause)
(5 each leg)
*10cal Row Btwn
CONDITIONING:
3 Rounds
30 Bench Switch Steps (15/15)
20 DB Sit Ups
10 DB Manmakers
SPRINT
Warm up: Line Drills
5x
:20 High Knees
:20 Box Jump
:20 Sled Push
:20 Sprint
1min Rest
15min Emom
25 KB Swings
12 DB Box Jumps
200m
Rest
LIFT
Snatch Drills (hip Contact x 5, tall snatch x5)
e90om x 10 - 1 tall snatch, 1 dip snatch, 1 hang snatch (above knee)
Snatch Balance HS