COMMUNITY @ 9am
By Coach Samm
AMRAP 10 of:
10 Thrusters each
8 Burpees each
1:00 rest
AMRAP 10 of:
Row
*Other athlete wall sits. Must switch if athlete comes out of wall sit
1:00 rest
AMRAP 10 of:
8 Burpees each
6+4+2 Barbell Complex each
*Complex = Power Clean + Push Press + Lunge
WEIGHTLIFTING @ 10am
By Coach Kev
LIFT:
Hang Power Snatch + Hang Snatch + OHS
*build to heavy
ACCESSORY:
3x
:30 Weighted Wall Sit
20 Reverse Fly
10 Overhead Weighted Situp
THE PUMP @ 11am
BENCH PRESS
5 x 5 @ 5-10# Heavier than last week
-then-
Accumulate 40 DB Bench Press – Total DB Weight at 50% of what you used today for your 5×5
——————
PULLING:
3 x 15 Dual KB Rows
——————
ARMS:
EMOM 6 of:
ODD: 21 Push-ups
EVEN: BB Curl 21s
-Right into-
EMOM 6 of:
ODD: :40 Banded Tricep Ext
EVEN: :40 Banded Curls
——————
ABS:
:40 V-ups
:20 Rest
:40 Alternating V-ups
:20 Rest
:40 Crunches
:20 Rest
:40 Bicycles
:20 Rest
3:00 Plank
