PROGRAMMING
COMMUNITY:
2 Rounds for Time; In Pairs
30 Minute Cap
100 Calorie Row
80 Single-Arm Devils Press
60 Box Jump Overs
Every 3:00, including 0:00, 40 Plated Russian Twists*
*Athletes alternate who performs Russian Twists each break
All other reps split as needed
WEIGHTLIFTING:
LIFT:
Jerk Dip + Jerk (1+2)
ACCESSORY:
3x
18 Alternating DB Press
12 Seated Box Jumps
6 Med Ball Plank Rollouts
THE PUMP:
BENCH PRESS:
Build to a Heavy Single
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
ABS:
Coaches Choice