COMMUNITY @ 9AM
By Coach Ben
Teams of 3
AMRAP 20
P1) Row for Cals
P2&3) 2 Rounds Each Follow the Leader
8 Toes to Bar
12 Alt DB Clean and Jerk
16 DB Box Step Up
*After both P2&3 each do 2 rounds. P1 gets off row and P3 hops on row. 2 scores 1) total cals 2) total rounds
WEIGHTLIFTING @ 10AM
By Coach Kev
LIFT:
Hang Snatch Pull + Hang Snatch + OHS (1+1+1)
*Build to heavy in 12 minutes
WEEK 7 SQUATS:
Build to Heavy 3 @ Tempo 22×2
—–then—–
1 x 3 @ 95% of Heavy 3 @ Tempo 21×1
—–then—–
1 x Max Reps @ 90% of Heavy 3 Tempo 21×1
THE PUMP @ 11AM
PRESS GIANT SETS:
5 x
10 DB Bench Press
15 Push-ups
20 Banded Tricep Ext
PULL GIANT SETS:
5 x
10 Bentover KB Rows
15 Supinated Ring Rows
20 BB Curls
ABDOMINATION
2 x
:30 V-ups
:30 Bicycle Kicks
:30 Wrist to Knee Crunch
:30 Side to Side Heel Touch Crunch
—then—
2:00 low plank
