COMMUNITY @ 8AM AND 9AM
By Coach Samm
—–IN PAIRS—–
15 min AMRAP
One partner works while the other holds a plank
x10 each Reverse lunge steps with DB
x10 push up
x20 alternating jack knives
15 Min AMRAP
one partner works while other holds a wall sit
x16 weighted step up
x12 KB swings
x6 pull ups or ring rows (challenging)
—–
FINISHER time cap 4 mins ( just get the work done)
50 wall balls
50 burpees

 

WEIGHTLIFTING @ 10AM
By Coach Kev
LIFT:
Every 1:30 x 10 rounds
Hang Power Clean + Jerk (2+1)
*Building, but NO fails
ACCESSORY:
4x
12 Reverse Fly (LIGHT)
12 Banded Press
CORE:
100 Russian Twists, each side
*Add weight if able

 

THE PUMP @ 11AM
BENCH PRESS:
6 x 2 Bench Press (Building)
ARM PUMP EMOM:
EMOM 12 of:
Min 1: :40 of Alt DB Bench Press
Min 2: :40 of Alt KB Row
Min 3: :40 of Banded Tricep Ext
Min 4: :40 of BB Curls
ABS:
1:00 Russian Twists
:30 Rest or Plank
1:00 (:30 Leg Crossovers + :30 Leg Raises)
:30 Rest or Plank
1:00 (:30 Wrist to Knee Crunches + :30 Bicycles)
:30 Rest or Plank