COMMUNITY @ 9AM
By Coach Ben
Teams of 3
25 Min AMRAP
P1) 400m Run
P 2 & 3) AMRAP
10 Synchro Burpees
15 Thrusters
20 Box Jumps
*15 thrusters and 20 box jump overs are you go I go break up as needed.
*When P1 returns from run, P3 goes out to run. P1 & P2 continue where left off
WEIGHTLIFTING @ 10AM
A Coach Kev and Coach Dave Collaboration
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LIFT:
15 Minute Clock
At 0:00
EMOM5
Power Jerk + Split Jerk (2+1)
EMOM5
Power Jerk + Split Jerk (1+1)
At 10:00
1 Split Jerk
*5 Minutes ONLY to build to heavy for the day
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ACCESSORY:
WEEK 5 SQUATS
Tempo Back Squat
Build to Heavy 3 @ Tempo 22×2
—–then—–
1 x 3 @ 95% of Heavy 3 @ Tempo 21×1
—–then—-
1 x Max Reps @ 90% of Heavy 3 Tempo 21×1
THE PUMP @ 10AM
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BENCH PRESS
10-8-6-4-4-4 (Building)
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PUMP EMOMssssss (25 minutes total)
EMOM 6 of:
ODD: 5-10 Strict Pull-ups (or Ring Rows)
EVEN: 10-20 Push-ups
-rest 2:00-
EMOM 6 of:
ODD: 20 Bentover BB Rows
EVEN: 20 OH DB Tricep Extensions
-Rest 2:00-
EMOM 9 of:
Min 1: :40 of BB Curls
Min 2: :40 of Banded Tricep Ext
Min 3: :40 of Russian Twists
