RUN CLUB:
CFQ Run Club meets today at 8am in front of the gym!
COMMUNITY @ 9AM
By Coach Samm
Teams of 2 “I go, you go”
10 minute AMRAP
8 wall balls
6 alt DB snatch
4 burpees to target
-2 min rest-
8 minute AMRAP
8 wall balls
6 DB clean jerk from floor
4 burpees over the DB
-90 sec rest-
6 minute AMRAP
8 wall balls
6 devils press
4 burpees
-60 sec rest-
3 minute AMRAP
As many Toes to bar/ hanging knee raises as possible between partners
WEIGHTLIFTING @ 10AM
By Coach Nate
LIFT:
Hang Power Snatch Double
*build to heavy
ACCESSORY:
3x
10 Banded Face Pulls
10 Lateral Raises
then
100 Shoulder Taps in High Plank
*add weight if able
THE PUMP @ 11AM
BENCH PRESS
15:00 to Build to Heavy Single
ARMS:
EMOM 8 of: (:40 on / :20 off)
ODD: :40 Push-ups or Elevated Push-ups
EVEN: :40 Bentover DB Rows
-Rest 1:00-
EMOM 6 of: (:40 on / :20 off)
ODD: Elevated Close Grip Push-ups or Bench Dips
EVEN: Banded Pullbacks ( https://youtu.be/wGbOQRrtaHw )
-Rest 1:00-
EMOM 4 of: (:40 on / :20 off)
ODD: Banded Tricep Ext
EVEN: Banded Curls
ABS:
1:00 Alt Side V-ups
:20 Rest
1:00 Bicycles
:20 Rest
1:00 Wrist to Knee Crunch
