Saturday | January 11th, 2025


COMMUNITY @ 9AM
By Coach Nick

In teams of 4:
1:00 on/:30 off for 20 Rounds (30 Min total)
1 – Max Cal Bike
2 – Max Clean and Jerks
3 – Max Burpees
4 – Max Sit-ups


WEIGHTLIFTING @ 10AM
By Coach Kev

LIFT:
Hang Snatch High Pull + Hang Snatch
*build to heavy
*hold catch at the bottom of Hang Snatch for 3 seconds

ACCESSORY:
3x
10 Banded Face Pulls
10 Banded Internal Rotation
10 Banded External Rotation


THE PUMP @ 11AM

BENCH PRESS
5 x 5 @ 5-10# Heavier than last week 
-then- 
Max Reps @ 80-65-50-35% of what you did today
*no rest between drop sets. Percentages are just rough recommendations. Make weight choices easy to change.
———
ARMS:
3 x 
10 DB Hammer Curl 
10 DB Curl and Twist  
20 Banded Curl
-Rest 1:00
10 Skull Crusher 
10 Close Grip Bench
20 Banded Tricep Ext
-Rest 1:00-
———
ABS:
3 x
:30 Reverse Crunch
:30 Lying Toe Touch
:30 Russian Twists
:30 Rest

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