COMMUNITY @ 9AM
By Coach Jeff
Skill: Toes to Bar
Metcon: “ ZIGGY STARDUST”
3 Rounds For Time:
36/28 Calorie Row
24 Toe to Bar
18 Sumo Deadlift High Pull
*12 Overhead Squats
Time Cap: 30 Minutes
Rx: 95/65
Rx+: 115/75
Scaled: 75/55
*If an athlete is unable to perform an Overhead Squat, they maybe perform a Front Squat instead
WEIGHTLIFTING @ 10AM
By Coach Kev
PRE-LIFT:
Jerk Balance
Split Press
LIFT:
Power Clean + Push Press + Jerk
*Build to heavy
*Hold catch in the jerk for 3 seconds
ACCESSORY:
3-5x
8 Kneeling Single Arm KB Press, each side
THE PUMP @ 11AM
BENCH/ROW:
5 x
10 Bench Press
20 Banded Tricep Ext
10 Bentover Rows
20 Banded Curls
*Perform movements straight through
*Rest 1-2 Minutes between sets
ARM / AB CASHOUT:
6 x
:20 Push-ups
:10 High Plank Hold
:20 Plank Up Down
:10 High Plank Hold
:40 Sit-ups
:20 Rest
