COMMUNITY @ 9AM
By Coach Nick
—–IN PAIRS—–
25 Minute AMRAP
Partner 1: Max Cal Row
Partner 2: 5 Deadlifts, 5 Hang Cleans, 5 Front Squats, 5 Burpees
Then switch until time is up.
Score is Rounds Completed AND Total Calories.
———————
Ab Finisher
“6-Minute Abs”
Side-Middle-Side Plank Complex (:30 each position for 6 minutes)
WEIGHTLIFTING
By Coach Jamie
LIFT:
Hang power snatch +Hang Snatch+ OHS
(1+1+1)
15 building
ACCESSORY:
Snatch pulls
4×4 @110% of complex
3×15 OH plate sit ups
THE PUMP:
BENCH PRESS / CHIN-UPS
10-8-6-4-2 of
Bench Press (Building)
Chin-ups (Building)(or 10 Banded Chin-ups every set)
-then-
Max Reps of: (only one set of each)
Bench Press @ 60% of Double
Supinated Ring Rows
————————
ARMS:
3 x
1:00 of: 5 Tempo Push-ups @ 3131 + Max Push-ups w/ remaining time
Rest :30
1:00 of: 5 Barbell Curls @ 3131 + Max BB Curls w/ remaining time
Rest :30
————
4 x
:20 Banded Tricep Ext
:10 Rest
:20 Band Pull Aparts
:10 Rest
————————
ABS:
Coaches Choice
