COMMUNITY @ 9AM
By Coach Jeff
“FIRE AND DESIRE “
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From the 0:00 to 9:00
AMRAP (For Reps 10,12,etc)
Chest to Bar Pull Up
Overhead Squat @95/65
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From the 9:01 to 18:00
Find a HEAVY Complex
3 Hang Power Clean
2 Front Squat
1 Shoulder to Overhead
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Score for Part A is total Reps
Score for Part B is total weight between BOTH Athletes
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Athletes may scale Chest to Bar Pull-ups to: Pull-up or Ring Rows
Athletes may scale OHS to: Lighter Load or Goblet Squat
WEIGHTLIFTING @ 10AM
A Coach Kev/DC collaboration
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LIFT:
Every :90, 10 rounds
Clean Deadlift + Low Hang Clean + Clean
*Clean Deadlift is to Mid Thigh
*No touch and go on the last clean
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ACCESSORY:
Week 1 Squats
Tempo Back Squat
Build to Heavy 5 @ Tempo 22×2
—–then—–
1 x Max Reps @ 90% of above at Tempo 21×1
THE PUMP @ 11AM
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BENCH PRESS
5 x 4 @ Building to a heavy 4
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PULL PUMP:
5 x
12 Bentover Rows
12 DB Curls w/ Twist
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ARM CASHOUT:
EMOM 10 (:40 on :20 off)
ODD: 10 OH DB EXT + Max Banded Tricep Ext w/ remaining time
EVEN: 10 BB Curls + Cheater Curls w/ remaining time
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ABS:
:40 Wrist to Knee Crunch
:20 Rest
:40 Sitted Knee Tucks
:20 Rest
:40 Bicycles
:20 Rest
:40 Toe Touches
:20 Rest
1:00 Plank
