Wednesday September 11th

BUILD

PURPOSE:

All Body BUILD. Athleticism and Conditioning

WARMUP:

3 x(100ft Waiter Walk + 20 x Back Extension +15 x Russian KB Swing)

STRENGTH: 

Barbell Complex. Try to increase weight by 5lbs from last week

3 x Power Clean + 2 x Front Squat + 1 x S2O. E90 Sec for RDS

MAIN EVENT

8 x S2O @65% of Max Complex + 16 x BJO + 200m Run or 250m Ski/Row. 5 RFT

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 High Knees

7 Sprawls

10 Jump Squats

6 Happy Stars

MAIN EVENT: 

10 Min Cap per station - 2 min rest between stations - If you finish early you get to rest longer

  1. 2000/1500M ROW - EMOM 10/6 Pikes on Rower

  2. 1500/1000M RUN - EMOM 10/5 Box Jumps

  3. 1600/1200M SKI - EMOM 10 Russian KBS

  4. 50/35 Cal RIDE - EMOM 10 Mountain Climbers (L+R=1)

LAUNCH

Week 2/4 of 10-8-6-4-2. Adding weight building to a heavy double.

WARM UP:
3 Min any cardio

PVC Pipe Sequence (Front Rack Stretch)
PVC Power Clean Prep

STRENGTH:
10-8-6-4-2
Power Clean (BB or DB)
*10 Leg Lifts Btwn (try to pull knees/toes higher)

CONDITIONING:
E2Minutes 10 Min (5 sets)
10 KB Swing
20 KB Russian Twists
20 KB Lunges total

SPRINT

Warm Up: Line Drills

6x 

:30 Hurdle Hops 

:30 KB Swings 

:30 Box Jumps 

:30 Sprint 

1min rest 

Emom 16min

  1. :45 Russian Twist

  2. 20 DB Squat Jumps

  3. 20 Weighted Sit-ups

  4. :45 Sled Push

Emylee Covell