COMMUNITY @ 8AM and 9AM
By Coach Samm
—40 min time Cap—
Buy in – 70 calorie machine

2rounds:
60 deadlifts KB or DB
60 wall balls

2 rounds:
50 KB swings or Double Kb swing
50 push press

2 rounds:
40 alt single arm snatches
40 toes to bar or knee raises

2 rounds:
30 push up
:30sec Farmer hold

2rounds:
20 KB/DB Squat clean
20 burpees

Cash out – 70 calorie machine
—–With left over time—–
100 partner wall ball sit ups

 

WEIGHTLIFTING @ 10AM
By Coach Kev
LIFT:
Snatch Lift Off + Segment Snatch (1+1)
*3 second pause on both movements
*Build to heavy
ACCESSORY:
3-5x
15 OH Weighted Sit Ups
:30 Weighted Plank
*Keep rest between movements minimal

 

THE PUMP @ 11AM
BENCH:
10-8–6-4-2 (Building)
*15 Minutes to complete
ARM ASSAULT:
AMRAP 8 of:
20 Hammer Curls (its ok to cheat these a bit)
20 Push-ups (scale in anyway to make this number happen)
-Rest 1:00-
100 Band Pull Aparts
100 OH DB Tricep Ext
*6 minute cap
ABS:
2 x
1:00 Ball Pass V-ups
1:00 V-ups or V-sits
1:00 Rest