COMMUNITY @ 9AM
By Coach Ben!
“501st Legion”
—-Teams of 4—-
25 Min AMRAP
Teammates 1&2) Synchro 400m Run
Teammates 3&4) AMRAP:
50ft Synchro DB Suitcase Walking Lunge
15 Synchro Toes to Bar
50ft Synchro DB Front Rack Walking Lunge
5 Synchro Devils Press
When teammates 1&2 come back from run, they switch with 3&4.
Score = Rounds and Reps
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Fitness version
50ft Walking Lunge
15 V-Ups
50ft KB Goblet Walking Lunge
10 Synchro KB Swings
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Reps must be done together, if one partner stops, the other must stop as well
WEIGHTLIFTING @ 10AM
By Coach Kev!
LIFT:
Snatch Double
*Build to heavy
ACCESSORY:
5×3 Snatch Deadlift
*Start at heaviest double weight and build
CORE:
100 Glute Bridge March, total
100 Shoulder Taps in High Plank, total
*Split reps as needed
THE PUMP @ 11AM
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BENCH PRESS:
3 x 12 – Building to Heavy 12
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PULL-UP:
6 x 3 Pull-ups (May add weight or bands)
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ARMS/ABS:
EMOM
Min 1: :40 of Push-ups
Min 2: :40 of Cheater Hammer Curls (DB Hang Muscle Clean)
Min 3: :40 of Russian Twists
