COMMUNITY @ 9AM
By Coach Kevin
FOR TIME IN TEAMS OF 2
800m run together
50 burpees over partner (other athlete holds high plank) split reps as needed
400m run together
50 box jump overs, split reps as needed
400m run together
50 burpee box jump overs, split reps as needed
800m run together
WEIGHTLIFTING @ 10AM
PRELIFT:
Sotts Press
Muscle Snatch + Tall Snatch
LIFT:
Snatch + OHS
*Build to Heavy in 15 minutes, then 2 x (1+1) @ 90%
ACCESSORY 1:
Snatch Pull – 3×3 @ Drop Set Weight
ACCESSORY 2:
3 x
10 Good Mornings
10 Overhead Weighted Sit-ups
THE PUMP @ 11AM
BENCH/CHIN-UP:
5 x
5 Bench Press @ RPE 7
5 Chin-ups @ RPE 7 (Add weight or use band)
BENCH/CHIN-UP ACCESSORY:
3 x
20 Alternating DB Bench (Non working hand is at top)
20 Alternating DB Row (Non working hand is at top)
Arms
ARMS:
EMOM 6 of:
ODD: 28 Method Barbell Curls
EVEN: 28 Method OH Tricep Ext
-then-
EMOM 4 of:
ODD: :40 Banded Curls
EVEN: :40 Banded Tricep Ext
ABS:
Every :45 x 8
ODD: :30 Hanging Knee Tuck
EVEN: :30 of ….
Rd 1: Bicycle Crunch
Rd 2: Toe Touch
Rd 3: Russian Twist
Rd 4: Wrist to Knee Crunch
