COMMUNITY @ 8AM and 9AM
By Coach Samm
—IN PAIRS—
30 min AMRAP:
20 Single arm devils Press
20 burpees
20 wall Balls
20 KB cleans
20 push Press
*Partner is doing steps ups while waiting to switch tasks
—–
2 mins rest after AMRAP TO GET ON MACHINES
Finisher As Many calories as possible on machine for 10 mins

 

WEIGHTLIFTING @ 10AM
By Coach Kev
—END OF THE YEAR TOTAL—
– SNATCH
*15 MIN TO BUILD TO HEAVY
rest 10 minutes
– CLEAN AND JERK
*15 MIN TO BUILD TO HEAVY

 

THE PUMP @ 11AM
BENCH:
15-12-9-6-3 (Building)
*15 Minutes to complete
ARMS:
EMOM 6 of:
ODD: 15 Barbell Drag Curl
EVEN: 15 OH DB Tricep Ext
-Rest 1:00-
EMOM 6 of:
ODD: Static Hold DB curls 5L/5R/5L/5R/5 Both
EVEN: 15 Push-ups (Hardest variation possible)
-Rest 1:00-
EMOM 6 of:
ODD: 21s BB Curls
EVEN: 15 Banded Tricep Ext w/ Slow Negative
ABS:
2 x
:30 Seated Leg Lifts
:30 Sit-ups w/ Slow Negatives
:30 Hollow Crunches
:30 Russian Twists
1:00 Plank
——NOTES——
Drag Curl: BB slides up body as you curl (so elbows go back)
Static Hold Curl: One DB held at 90 degrees, while the other one is being curled.