COMMUNITY @ 9AM
By Coach Brandy!
By Coach Brandy!
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Teams Of 3
Two 14 Minute EMOM’s
Half of the teams of 3 will do EMOM 1 the other half will start EMOM 2 then switch.
Each athlete starts at one of the 3 exercises in their EMOM. They complete the 4 minutes at that station then move to the next station within that POD.
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EMOM #1 x14 minutes
-4 Minute EMOM
14 box Jumps
1 minute rest/transition
-4 Minute EMOM
14 KB swings (Heavy)
1 minute rest/transition
-4 Minute EMOM
12-14 Burpees
2 minutes for PODS of three to move to the opposite set of EMOMS
EMOM #2 x14 minutes
-4 minute EMOM
12-14 Thruster (BB or DB athletes choice)
1 min rest/transition
-4 Minute EMOM
14 lunges
1 minutes rest/transition
-4 Minute EMOM
14 jump squat
1 minute rest/transition
FINISHER TABATA 8 rounds
:20 sec V ups or Toes to bar
:10 sec rest
:20 sec push ups
:10 sec rest
WEIGHTLIFTING @ 10AM
By Coach Kev
LIFT:
By Coach Kev
LIFT:
Hip Snatch + Overhead Squat (2+2)
*Build to moderate weight
*2 second pause on OHS
ACCESSORY:
5x
10 Banded Face Pulls
20 KB Plank Pull Through
THE PUMP @ 11AM
BENCH PRESS PROGRAM (WEEK 6):
Build to a Heavy 5 for the day
—–NOTE—–
– Goal weight is going to be in the realm of 85% of your working 1RM.
– Recommended Warm-up:
35% x 10
50% x 5
65% x 5
75% x 3
80% x 2
Goal Weight (85%) x 5
*If you feel good, and there is time, continue to build
12 Push-ups
16 Banded Tricep Ext
*No rest between movements
**Rest as needed between sets
—————ARMS—————
EMOM 15 of:
Min 1: :40 of Push-ups
Min 2: :40 of Curls*
Min 3: :40 of Banded Tricep Ext
Min 4: :40 of Reverse Flyes
Min 5: Rest
——NOTE——
*Curls
Rd 1: Tempo @ Tempo 2 seconds up 2 seconds down
Rd 2: Normal Speed
Rd 3: Cheater Curls (swing them)
—————ABS—————
3 x
:20 Bicycle
:10 Rest
:20 V-Sit
:10 Rest
:20 Hollow Hold
:10 Rest
-then-
1:30 Plank
BENCH PRESS PROGRAM (WEEK 6):
Build to a Heavy 5 for the day
—–NOTE—–
– Goal weight is going to be in the realm of 85% of your working 1RM.
– Recommended Warm-up:
35% x 10
50% x 5
65% x 5
75% x 3
80% x 2
Goal Weight (85%) x 5
*If you feel good, and there is time, continue to build
12 Push-ups
16 Banded Tricep Ext
*No rest between movements
**Rest as needed between sets
—————ARMS—————
EMOM 15 of:
Min 1: :40 of Push-ups
Min 2: :40 of Curls*
Min 3: :40 of Banded Tricep Ext
Min 4: :40 of Reverse Flyes
Min 5: Rest
——NOTE——
*Curls
Rd 1: Tempo @ Tempo 2 seconds up 2 seconds down
Rd 2: Normal Speed
Rd 3: Cheater Curls (swing them)
—————ABS—————
3 x
:20 Bicycle
:10 Rest
:20 V-Sit
:10 Rest
:20 Hollow Hold
:10 Rest
-then-
1:30 Plank
