COMMUNITY @ 9AM
By Coach Jeff
Metcon:” ACCIDENTAL MACHINES”
AMRAP 12
30/24 Calorie Echo Bike
18 Thruster @ 50/35
16 Box Jump @30/24
Rest 1:00
AMRAP 12
30/24 Calorie C2 Row
18 Devils Press @ 50/35
16 Box Jump @30/24
Score is Rounds and Reps
Scaled: 35/20 DBs and 24/20 Box
*Half the class will start on the first AMRAP, while the other half starts on the second. They will then switch during the Rest period.
WEIGHTLIFTING @ 10AM
By Coach Jeff
PreLift: Snatch Grip Push Press + Snatch Balance
3[3+1] up to 55%-60%
Lift:
1 Snatch + 1 Overhead Squat + 1 Low Hang Snatch
Build up to 90% of 1RM Snatch
Accessory:
3 Rounds
10 Goblet Squat w/ heels Elevated
5 Snatch Grip Romanian Deadlift
:30 Dumbbell Glute Bridge Hold
THE PUMP @ 11AM
BENCH PRESS
15:00 to Build to Heavy Single
ARMS:
EMOM 8 of: (:40 on / :20 off)
ODD: :40 Push-ups or Elevated Push-ups
EVEN: :40 Bentover DB Rows
-Rest 1:00-
EMOM 6 of: (:40 on / :20 off)
ODD: Elevated Close Grip Push-ups or Bench Dips
EVEN: Banded Pullbacks ( https://youtu.be/wGbOQRrtaHw )
-Rest 1:00-
EMOM 4 of: (:40 on / :20 off)
ODD: Banded Tricep Ext
EVEN: Banded Curls
ABS:
1:00 Alt Side V-ups
:20 Rest
1:00 Bicycles
:20 Rest
1:00 Wrist to Knee Crunch
