COMMUNITY @ 9AM
By Coach Nick
A Mother’s Day E-MOM! (30 minutes)
6 Rounds
1) Max Cal Row 0:40
2) 100’/0:40 Sandbag Carry
3) Goblet Squats 0:40 (AHAP)
4) Med Ball Sit-ups 0:40
5) Rest

 

WEIGHTLIFTING @ 10AM
By Coach Kev
LIFT:
Power Clean + Hang Power Clean
*Build to heavy, but NOT to failure
ACCESSORY:
3-5x
10 Barbell Good Mornings
10 Lateral Raises
1:00 Chinese Plank
*add weight if able

 

THE PUMP @ 11AM
BENCH PRESS:
3 x 10 – Building to Heavy 10 (Try to beat last weeks 12)
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BENTOVER BARBELL ROWS:
3 x 10 @ RPE 8
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ARMS:
EMOM 12 of: (:40 on, :20 off)
1: DB Bench Press
2: BB Curl (Back against Wall)
3: OH Plate Tricep Ext
4: Reverse Flyes
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ABS:
Coaches Choice