COMMUNITY @ 9AM
By Coach Nick
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STRENGTH:
Turkish Get-up
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CONDITIONING:
—–IN PAIRS—–
0:00 – 14:00
AMRAP 14 (Alternate movements)
14 Goblet Squats
14 KB Swings
7 Box Jump Overs
—–
14:00 – 16:00 Rest
—–
16:00 – 30:00
AMRAP 14 of: (Alternate movements)
7 DB Push Press, Each Arm
14 Alternating DB Snatch
14 Alternating Box Step-ups w/ DB
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*Alternate movements look like this: Athlete 1 = Squats, Athlete 2 = Swings, Athlete 1 = Box, Athlete 2 = Squats, ….
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CASHOUT:
100 Sit-ups
WEIGHTLIFTING @ 10AM
By Coach Kev
LIFT:
Hang Power Clean + Hang Clean (1+1)
*Hang Clean with no modifier should always be assumed to be received in a squat
*Build to heavy
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ACCESSORY:
4x
10 Pause Goblet Squats AHAP
10 Box Jumps
*Choose a height where you can land on the box well above parallel on every rep
THE PUMP @ 11AM
BENCH PRESS:
15 Minutes to Build to a Heavy 5
ARMS:
EMOM 18 of:
Min 1: 20 OH DB Tricep Ext
Min 2: 1:00 Max Push-ups
Min 3: Rest
Min 4: 20 Dual KB Bentover Rows
Min 5: 1:00 Max BB Curls
Min 6: Rest
ABS:
Coaches Choice
