COMMUNITY @ 8AM & 9AM
By Coach Samm
Fun Teamwork Skill
Partner Deadlift for 20 mins
—then In Pairs–
SWOLY NIGHTS
For TIME (22 min time cap)
100 burpees
80 Gob squat
60 Push up
40 plate ground to overhead
20 wall walks/ Pike Push Up
40 plate ground to overhead
60 Push Up
80 Gob Squat
100 Burpees
*Share Work

 

WEIGHTLIFTING @ 10AM
By Coach Kev
LIFT:
E2MOM x 10
Rounds 1-4 | Clean + Front Squat (2+2)
Rounds 5-8 | Clean + Front Squat (1+2)
Rounds 9-10 | Clean + Front Squat (1+1)
*Start at 60-65% of max clean and build by feel
CORE:
Accumulate 3:00 Wall Sit

 

THE PUMP @ 11AM
BENCH:
5 x 3 (Building – No Fails RPE 9)
3 x 6-8 @ 90% of Heaviest 3
PULL-UPS:
4 x 6 (may add weight or use bands)
ARMS:
4 x
1:00 of: 10-15 Tricep Ext Push-ups + Push-ups w/ remaining time
Rest :15
1:00 of: 10-15 BB Curls + Supinated BB Rows w/ remaining time
Rest :15
ABS:
3 x
:20 Alt V-ups
:10 Rest
:20 Bicycles
:10 Rest
:20 Sit-ups
:10 Rest
:20 Russian Twists
:10 Rest