COMMUNITY @ 9AM
By Coach Nick
“The Father Figure Workout”
AMRAP 10×3 (Rest 4 minutes between each AMRAP)
Station 1: Deadlifts & Burpees
Athlete 1 — 10 Deadlifts
Athlete 2 — Rest
Then switch…
Athlete 1 — Rest
Athlete 2 — 10 Deadlifts
Then…
BOTH: 5 Synchro Burpees
Station 2: Push Press & Core
Athlete 1 — 10 Push Press
Athlete 2 — Max Sit-Ups
Station 3: Sandbag Clean & Bear Crawl “You Go I Go”
50/40 Cal Bike Buy-In (Split)
Athlete 1 — Bear Crawl to 4 Sandbag Cleans, then Bear Crawl back
Athlete 2 — Rest
WEIGHTLIFTING @ 10AM
By Coach Jen
LIFT:
Power Clean + Split Jerk
(Emphasis on the jerk)
*Build to heavy
ACCESSORY:
3-5x
10 Single Leg DB/KB RDL Per Side
15 Banded Rows
:20 DB/KB Waiter Hold Per Arm
THE PUMP @ 11AM
BENCH:
12-10-8-6 Bench Press (Building)
ARMS:
Every :40 x 20 rounds:
1: 10-15 Supinated Barbell Rows
2: 10-15 Close Grip Push-ups
3: 10-15 DB Curls
4: 10-15 Dips (May use Bench, Rings, or Matador)
ABS:
Coaches Choice