COMMUNITY @ 9AM
By Coach Nick
“The Tortured Athletes Department”
30-35 minute EMOM
*Each minute’s movement is decided by a randomized playlist of 1-minute from 5 different songs. Each song is linked to a specific movement, when the song changes, the athletes will know what to do.
—–The Songs—–
“Thunderstruck” — BURPEES
“Eye of the Tiger” — Renegade Row with push up
“My Hero” — 100m sprint
“All the Way Up” — Ground to Overhead
“Breathe” — Rest
WEIGHTLIFTING @ 10AM
By Coach Kev
LIFT:
Thruster + Jerk (1+1)
*build to heavy
ACCESSORY:
4x
10 Bulgarian Split Squat, each leg
10 Single Arm KB or DB Push Press
:30 Weighted Wall Sit
THE PUMP @ 11AM
BENCH / ROW
5 x
10 DB Bench Press
10 Bentover KB Rows
—————
ACCESSORY:
3-5 x
15 Chest Flyes
15 Reverse Flyes
—————
ARMS:
8 x
:20 Banded Curls
:10 Rest
:20 Banded Tricep Ext
:10 Rest
—————
ABS:
Coaches Choice
