COMMUNITY @ 9AM
By Coach Jeff
Metcon: “ KNOW YOUR ENEMY”
AMRAP 12
24/18 Calorie Echo Bike
18 Synchronized Air Squats
16 Dual Dumbbell Devils Press(50/35)
—Rest 1:00—
AMRAP 12
3 Synchronized WallWalk
12 Dumbbell Hang Clusters(50/35)
18 Box Jump Overs
WEIGHTLIFTING @ 10AM
A Coach Kev/Dave Collaboration
LIFT:
Tempo Snatch + OHS
*2 Seconds to hang, then full speed
*Build to heavy in 15 minutes
ACCESSORY: (WEEK 2 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
—————
DB BENCH / PULL-UP
5 x
12 DB Bench Press
12 Banded Pull-ups (or Ring Rows)
*Build to RPE 9 on Bench (I rep left in the Tank)
*Choose band that allows 12 UNBROKEN controlled reps every set (may adjust from set to set)
—————
ARM PUMP:
3 x
28 Method BB Curls
28 Method Skull Crushers
*28 Method = 7 Normal Speed Reps + 7 Slow Reps + 7 Top Half ROM + 7 Bottom Half ROM
—————
ARM PUMP Vol ii
100 Banded Curls
100 Banded Tricep Ext
*Work with a partner and switch as needed until the work is complete
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ABS:
2 x
1:00 Alternating Plank Knee to Elbow
:30 Bicycle Crunches
:30 Toe Touch Crunch
1:00 Rest
