COMMUNITY @ 9AM
By Coach Jeff
Metcon: “ THRUSTIN TIMBERLAKE”
For Time:
Run 800m w/ MedBall
50 Knees to Elbow
50 Dual Kettlebell Snatches
Run 800m w/ MedBall
40 Knees to Elbow
40 Dual Kettlebell C&J
Run 800m w/ MedBall
30 Knees to Elbow
30 Dual Kettlebell Thruster
Rx: 35/26
Time Cap: 28 Minutes
*Athletes will Run together as a Team of two, sharing one Medball
*Split Gymnastics and Weightlifting movements evenly
*Its strongly encouraged to perform with KBs, but DBs are available as a scaling option
WEIGHTLIFTING @ 10AM
By Coach Kev
PRE-LIFT:
Tall Clean
LIFT:
2 Position Clean (Hang + Low Hang)
*Build to heavy in 20 minutes
CORE:
3×1:00 Dual KB Weighted Front Rack Hold AHAP
PUMP @ 11AM
BENCH PRESS:
5-5-5-5-5-10
*Build to a Heavy 5 through the 5 sets of 5, and then drop to 80% of heaviest weight and perform a set of 10.
PULLING:
3-5 x
10 Bentover Rows
20 Banded Straight Arm Pull Back
ARMS:
———3X———-
1:00 of:
15 OH DB Tricep Ext + Banded Tricep Ext w/ remaining time
——REST :20——
1:00 of:
15 Hammer Curls + Half ROM Barbell Curls w/ remaining time
——REST :20——
ABS:
Coaches Choice
