COMMUNITY @ 9AM
By Coach Nick
—–In Pairs—–
AMRAP 4 of:
Row or Bike
-Rest 1:00-
AMRAP 4 of:
KB Swings or DB/BB Snatch
-Rest 1:00-
AMRAP 4 of:
Box Jump Overs
-Rest 1:00-
AMRAP 4 of:
Thrusters (DB or BB)
-Rest 1:00-
AMRAP 4 of:
Burpees with Lateral Jump over the DB/BB
-Rest 1:00-
AMRAP 4 of:
Bike or Row
*****
Notes:
– Athletes may switch as they please.
– Teams will have to do BOTH the rower and the bike. Whatever machine you choose for the first AMRAP, you will do the opposite for the final AMRAP.
– Weights should be manageable in the 10 rep range, however this does not mean you need to switch every 10 reps.
– If using a barbell for Snatch, use the same weight for thrusters.
WEIGHTLIFTING @ 10AM
By Coach Nate
—–LIFT—–
5×2 High Hang Snatch
5×1 Hang Snatch + OH Squat
10×1 Snatch
—–ACCESSORY—–
OH Weighted Sit-ups & Good Mornings
THE PUMP @ 11AM
BENCH/ROW
5 x
8 Close Grip Bench Press
8 Bentover Barbell Row
—————————
ARMS/ABS:
6 x
:20 OH DB Tricep Ext
:10 Rest
:20 DB Curl (one DB in both hands
:10 Rest
—then—
3 x
:40 Push-ups
:20 Rest
:40 Sit-ups
:20 Rest