*********ATTENTION*********
*****SCHEDULE CHANGE*****
DUE TO THE BRING A FRIEND WORKOUT AT 11AM, OUR SCHEDULE IS BUMPED UP ONE HOUR EARLIER THAN USUAL
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COMMUNITY @ 8AM
By Coach Nick
—Teams of 6—
—Waterfall Style Workout—
—Full Briefing in class—
—Movements you will see—
Inchworm with a pushup
2 Half burpees, then broad jump to set of DBs
DB Squat clean and press (x3)
Lunge walk to box, then 4 box jumps (4th is a jump over)
100 m sprint
WEIGHTLIFTING @ 9AM
By Coach Kev
LIFT:
Power Snatch Double
*build to heavy
*NO starfishing
ACCESSORY:
4x
10 Shoulder Scaption
15 OH Weighted Sit-ups
:20-:30 Weighted Wall Sit
THE PUMP @ 10AM
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BENCH PRESS:
Build to Heavy 2 (Try to beat last weeks 4)
-then-
2 x 2 @ 90%
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Chest Supported BB ROW:
3-5 x 8 AHAP
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ARMS:
3-5 x
3 Way Skull Crusher (10 reps to nose + 10 reps to forehead + 10 reps to bench
3 Way Bicep Curl (10 reps to chest + 10 reps to chin + 10 reps to forehead)
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ABS:
3-5 x
20 Medball Sit-ups
:20 Hanging Knee Tuck
BRING A FRIEND WORKOUT @ 11AM
TBA!
