COMMUNITY @ 9AM
With Coach Kevin!
In Pairs:
AMRAP25
For Max Calories
Athlete 1
100m Run
10 KB Swings
10 Goblet Squats
10 Sit-ups
Athlete 2
Max Calories on Rower or Bike
*Athletes work at the same time and switch after every round of sit-ups is completed. Score is total number of calories accumulated on the machine.
WEIGHTLIFTING @ 10AM
PRE LIFT
Coaches Choice (Jerk Focus)
LIFT
Clean + Front Squat + Jerk Dip + Jerk
*Build to Heavy 1+1+1+1
ACCESSORY
3-5 x
6 Half Kneeling DB Press, each arm
:30 Weighted Wall Sit
PUMP @ 11AM
BENCH PRESS / BENTOVER ROW
5 x
5 Bench Press
10 Bentover Row
*May Build in both movements ?ARMS:
EMOM 6 of:
ODD: 15 DB Curl and Twist
EVEN: 30 Banded Tricep Ext
—REST 1:00—
4 x
:20 Plate Curls
:10 Rest
:20 OH Plate Ext
:10 Rest
ABS:
Coaches Choice
