PROGRAMMING
🚣 COMMUNITY 7/12:
In Teams of 4
For Max Distance Row
4X (5:00 on / 2:00 off)
10 Synchro Burpees Buy-In and then:
(Rounds 1 & 3)
1 – Row
2 – 10 Goblet Squats (53/35)
3 – 8 Pull-Ups or 12 Ring Rows
4 – Plank Hold
(Rounds 2 & 4)
1 – Row
2 – 10 KB Swings (53/35)
3 – 8 Push-Ups
4 – Plank Hold
Stations 1-3 Cannot start until station 4 has begun!
🏋️WEIGHTLIFTING:
Lift
Low Hang Clean + Clean (1+1)
*aim to hit heavier than last week
Accessory
3x
1:00 Dual KB Front Rack Hold (HEAVY)
1:00 [Weighted] Low Plank
*rest as needed to stay UB
💪 THE PUMP:
Bench Press:
3 x 8 – Building to Heavy 8 (Try to beat last weeks 10)
Pull-Ups:
3 x Max Reps, Rest 2:00 between
-or-
3 x 10 Banded Pull-ups or Ring Rows
Arms:
3 x
:30 of Plank Up Down
:30 of Push-ups
:30 Rest
:30 of Supinated BB Rows
:30 of Cheater Curls
:30 Rest
Abs:
5:00 of Partner Ball Pass Sit-ups