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