COMMUNITY @ 9AM
By Coach Jeff
Skill:Handstand Push up
Metcon: “PUMPELSTILTSKIN”
For Time:
12 Calorie Bike or Ski
20 HSPU
20 Hang DB Squat Clean
24 Calorie Bike or Ski
30 HSPU
30 Hang DB Squat Clean
36 Calorie Bike Or Ski
40 HSPU
40 Hang DB Squat Clean
42 Calorie Bike or Ski
50 HSPU
50 Hang DB Squat Clean
Rx = Dual 50lb/ 35lb Dumbbells
Scaled = Dual 35lbs/ 20lbs Dumbbells
Time Cap: 30 minutes
WEIGHTLIFTING @ 10AM
PRE-LIFT:
Slow Clean Pull + Hang Power Clean + Hang Clean
Pause Jerk + Jerk
LIFT:
EMOM 15 of:
Clean and Jerk
Min 1-5: 70%
Min 6-10: 75%
Min 11-15: 80%
*Then 5 more minutes of building
ACCESSORY:
5 x
3 Clean Pull
3 Box Jump
THE PUMP @ 11AM
BENCH/CURL
10-8-6-4-2 Bench Press (Building)
*15 DB Cheater Curls after every set
ARMS:
3 x
:30 BB Rows + :30 Reverse Flyes
Rest :20
:30 OH DB Tricep Ext + :30 Banded Tricep Ext
Rest :20
ABS:
4 x
:20 Lying Toe Touch
:10 Rest
:20 Hanging Knee Tuck
:10 Rest