COMMUNITY @ 9AM
By Coach Nate
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15min AMRAP (Groups of 3)
P1 (Timekeeper): 4 Burpees + 8 Goblet Lunges + 12 Russian KB Swings (RX: 53/35 KB)
P2: Bike for Cals
P3: Rest
Score: Total Cals
—–Rest ~5 min—–
15min AMRAP (Groups of 3)
P1 (Timekeeper): 4 Deadlifts + 8 Hang Power Clean + 12 Sit Ups or T2B (RX: 95/65)
P2: Row for Cals
P3: Rest
Score: Total Cals
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Half the class starts on one AMRAP and half on the other.
WEIGHTLIFTING @ 10AM
By Coach Kevin
LIFT:
Hang Power Clean + Power Jerk (1+1)
*build to heavy
*NO starfishing
ACCESSORY:
4x
10 Barbell Good Mornings
10 Single Arm DB or KB Strict Press, each arm
:30 Overhead Plate Hold
THE PUMP @ 11AM
BENCH PRESS:
Build to a Heavy 5
*Every rep must pause on your chest (no bouncing)
PULL-UPS:
5 x 10 Pull-ups, Rest no more than 2 minutes between sets
*Must stay unbroken. Use band to achieve this
*Ring rows are a good scaling option as well
ARMS/ABS:
EMOM 15 of:
Min 1: :40 Push-ups
Min 2: :40 Curls
Min 3: :40 V-ups