COMMUNITY @ 9AM
By Coach Kev
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In Teams of 2
For Time:
Rx
1000m Run
100 Burpees
100 Wallballs
1000m Run
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*All reps are shared except for the runs, which are to be completed together
*On Burpees, resting athlete holds a wall sit
*On Wallballs, resting athlete holds a low plank
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WEIGHTLIFTING @ 10AM
By Coach Kev
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By Coach Kev
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LIFT:
Every 1:30 x 10 Rounds
2 Position Power Clean (Hang and Low Hang)
*NO starfishing
*You should only fail because you caught your clean in a squat
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Accessory:
E2MOM x 5 of:
10 Pause Squat
*Pause at Parallel for 1 second
*40-50% of your 1RM Back Squat
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10 Pause Squat
*Pause at Parallel for 1 second
*40-50% of your 1RM Back Squat
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THE PUMP @ 11AM
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BENCH PRESS
5 x 5 @ 5-10# Heavier than last week
-then-
Accumulate 50 reps @ 50% of the weight you used today
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ARMS:
6 x (1:30 ON / :30 OFF)
ODD ROUNDS:
15-20 KB Rows + BB Curls w/ remaining time
EVEN ROUNDS:
15-20 OH DB Tricep Ext + Banded Tricep Ext w/ remaining time
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ABS:
100 Partner Ball Pass Sit-ups
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BENCH PRESS
5 x 5 @ 5-10# Heavier than last week
-then-
Accumulate 50 reps @ 50% of the weight you used today
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ARMS:
6 x (1:30 ON / :30 OFF)
ODD ROUNDS:
15-20 KB Rows + BB Curls w/ remaining time
EVEN ROUNDS:
15-20 OH DB Tricep Ext + Banded Tricep Ext w/ remaining time
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ABS:
100 Partner Ball Pass Sit-ups
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