COMMUNITY AT 9AM ONLY!!!!
By Coach Samm
32 Minute EMOM   Teams of 4 (6 rounds total)
Merry Go Round
1.) :45 sec on Machine
2.) 10-12 alternating DB snatch
3.)  10 Burpees
4.) 10-12 curtsey lunges
Finisher:
UPTOWN ab workout!

 

WEIGHTLIFTING @ 10AM
By Coach Kev
LIFT:
Tempo Clean + Jerk (1+1)
*3 seconds to knee then full speed on clean
*Build to heavy in 15 min
ACCESSORY:
3x
10 Split Press (LIGHT)
15 Reverse Fly (ALSO LIGHT)
20 Sit Ups

 

THE PUMP @ 11AM
BENCH PRESS PROGRAM (Week 1)
65% x 5, 70% x 3, 75% x 1
67.5% x 5, 72.5% x 3, 77.5% x 1
70% x 5, 75% x 3, 80% x 1
*Rest ~2:00 between sets
-then-
60% x 10
50% x 10
40% x 10
*Rest ~2:00 between sets
ARMS:
3 x
1:00 of:
5-10 Chin-ups (or Supinated Ring Rows) + Max Half ROM Curls w/ remaining time
——Rest :20—-
1:00 of:
5-10 Dips (or Bench Dips) + Max Banded Tricep Ext w/ remains time:
——Rest :20——
ABS:
:30 Flutter Kick
:30 Reverse Crunch
:30 Toe Touch
1:00 Plank
:30 Cross Crunch Toe Touch
:30 Cross Crunch Toe Touch (other side)
:30 V-sits
1:00 Plank