CFQ Run Club meets today at 8am in front of the gym!
Community @ 9AM
By Coach Nick
In Groups of 3 (2 Partners Work, 1 Partner Rests)
For time:
150 Wallballs (20/14 lbs)
75 Pull-Ups
—then—
300 Double Unders (or 600 Single Unders)
300 Air Squats
—then—
150 Burpees
150 Kettlebell Swings (24/16 kg)
Weightlifting @ 10am
By Coach Kev
LIFT:
Hang Power Snatch + OHS (1+2)
*build to heavy
ACCESSORY:
4x
10 BTN Snatch Grip Push Press (One second hold at the top on each rep)
10 Bent Over Y’s + 10 Bent Over I’s
-then-
Accumulate 3:00 Chinese Plank
*add weight if able
The Pump @ 11am
BENCH PRESS PUMP:
4 x 6 Building
-then-
3 x Max UB Drop Sets
*At roughly 65-50-35% of What you hit on the 6
PULL PUMP:
3 x
15 Bentover Barbell Row
30 Reverse Fly
ARM FINISHER:
6 x (1:00 on / :30 off) (3 rounds of each)
ODD:
10 BB Curls (Heavy)
DB Hammer Curls (Light) w/ remaining time
EVEN:
10 OH DB Tricep Ext (Heavy)
Banded Tricep Ext w/ remaining time
AB FINISHER:
2 x
:30 Flutter Kick
:30 Wrist to Knee Crunches
:30 Russian Twist
:30 Plank
1:00 Rest
