COMMUNITY @ 9am
By Coach Nick
In Pairs
E2MOM 12:
6-5-4-3-2-1 Deadlift Building
Rest 3:00, then
AMRAP 15
“I Go, You Go”
10 Deadlifts @ 50% of Single from E2MOM
10 Push Ups
7 Cal Bike/10 Cal Row
*Partners will build their deadlift for 6 rounds, then take the weight down 50% for the AMRAP. Each partner performs each movement before moving on. So both will do the 10 DLs before moving on to the push ups and so on, repeating the work as many times as possible in 15 minutes.
WEIGHTLIFTING @ 10am
By Coach Kevin
LIFT:
Tempo Clean + Clean (1+1)
*build to heavy
ACCESSORY:
3x
8 Dual KB or DB* Bulgarian Split Squat, each leg
12 Barbell Good Mornings
*KBs or DBs in Front Rack
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
