COMMUNITY @ 9AM
BY COACH JEFF
“Fresh Prints of Bel Air”
AMRAP 24
In Teams of 2
Run 400m
12 Pull up
50 Double Unders or 100 Single Unders
24 Dual Dumbbell Thrusters (50/35)
*Goal 4-6 Rounds
WEIGHTLIFTING @ 10AM
WARM-UP:
Tall Clean
Tall Jerk
LIFT: (For Max Combo)
0:00 – 15:00
1RM Max Clean
15:00 – 30:00
1RM Jerk from Rack
THE PUMP @ 11AM
BENCH:
5 x 1 @ 90%
3 x 5 @ 80%
PULL-UPS:
5 x 4 (may add weight or use bands)
ARMS:
EMOM 6 of:
ODD: 7 Drag Curls + 7 Curls + 7 Cheater Curls
EVEN: 7 Slow Bench Dips + 7 Bench Dips + 7 Push-ups
-Rest 2:00-
4 x
:20 of Banded Curls
:10 Rest
:20 of Banded Tricep Ext
:10 Rest
ABS:
2 x
:20 Alt Leg V-ups
:20 V-ups
:20 Crunch
:20 Bicycles
:20 Hollow Hold
1:00 Rest