COMMUNITY @ 9AM
By Coach Ben
30 Min AMRAP
-Teams of 3-
P1) 600m Run
P2) Sandbag or KB Front Rack Hold
P3) 5 Toes to Bar+ 10 Burpees + 15 Wall Balls
———-
Flow: Partner 1 runs. Partners 2&3 switch as needed AMRAPing the 5-10-15. Partner 3 cannot work until sandbag/KB Hold is happening. When Partner 1 returns a Partner 2 goes out for run and Partners 1 & 3 continue AMRAP.
Score = Rounds and Reps
———-
Fitness Option:
Run – 400m
Single KB Goblet Hold
10 Sit Ups
10 Burpees
15 Goblet Squats
WEIGHTLIFTING @ 10AM
A Coach Kev and Coach Dave Collaboration
—————
LIFT:
Hang Power Clean + Jerk | (1+1)x2
15 Minutes to build to a heavy DOUBLE
*this means you will perform the complex twice
—————
ACCESSORY:
Week 3 Squats
Tempo Back Squat
Build to Heavy 5 @ Tempo 22×2
—–then—–
1 x 5 @ 95% of Heavy 5 @ Tempo 21×1
—–then—–
1 x Max Reps @ 90% of Heavy 5 Tempo 21×1
THE PUMP @ 11AM
—————
BENCH PRESS
8-8-6-6-4-4 (Building)
—————
PULL STRENGTH:
Accumulate 50 Strict Pull-ups or Ring Rows
*Bands are ok. Limit time to 10 minutes here.
—————
ARM PUMP/AB PUMP:
EMOM 15 of:
Min 1: :40 Max Push-ups*
Min 2: :40 Max DB Curls**
Min 3: :40 Max V-ups***
*For Push-ups, start every set with a max set from your feet, and then immediately go to your knees for the remainder
**For Curls, start every set with a max Curl w/ Twist, and then immediately go to cheater hammer curls
***For V-ups, start every set with a Max set of V-ups, and then immediately go to crunches.
