COMMUNITY @ 9AM (Subject to Change)
By Coach Nick
0:00 – 10:00
AMRAP 10:00 (You go / I go)
15 Wallballs
5 Clean and Jerks
*Partner 1 does 15 wallballs, then Partner 2 does 15 wallballs, then Partner 1 does 5 Clean and Jerks, …
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0:00 – 16:00
800m Run
*This an active rest for the next part. The 800 must be completed before you can begin
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16:00 – 26:00
AMRAP 10:00 of: (You go / I go)
10 T2B (or Hanging Knee Tuck)
15 Push-ups
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Abs: THUNDER-ABS!
Choose either leg lifts or sit-ups.
—Perform one rep every time “Thunder/Thunderstruck” is said during Thunderstruck.
—Hollow hold/hold legs off ground during verses. Rest during guitar solos.
WEIGHTLIFTING @ 10AM
By Coach Kev
LIFT:
Segment Snatch Deadlift + Snatch (1+2)
*Build to heavy
ACCESSORY:
5x
10 Weighted Glute Bridge
15 Banded Row
20 Reverse Fly
THE PUMP @ 11AM
THE PUMP @ 11AM
BENCH PRESS:
8-7-6-5-4-3-2 Building
-then-
1 x Max Reps @ 50% of Double
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ARMS:
3 x
28 Method BB Curl
14 Plyo Push-ups
14 OH DB Tricep Ext
14 Bench Dips
14 Banded Tricep Ext
Rest 1:00
*28 Method = 7 Slow + 7 Fast + 7 Bottom Half + 7 Top Half
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ABS:
Coaches Choice
