COMMUNITY @ 9AM
By Coach Jeff
Metcon: “ CHRISTOPHER WALKEN”
For Time (In Teams of 2)
Run 800m
Then… I go /you go
2 Rounds
15 Handstand Push up
50 Double Unders
50 ft Farmers Carry Walking Lunges
Directly into
2 Rounds
12 Handstand Push up
50 Double Unders
50ft Front Rack Walking Lunges
Directly into
2 Rounds
12 Handstand Push up
50 Double Unders
50Ft Off- Set Walking Lunges
Then…
Run 800m
Time Cap: 28 minutes
Rx: 50lbs/35lbs
Double Under Scale: 100 Single Unders
HSPU Scale: Hand Release Push-ups
WEIGHTLIFTING @ 10AM
By Coach Kev
PRE LIFT:
Tall Clean
Tall Jerk
LIFT:
Clean and Jerk (1+2)
*Build to heavy in 15 minutes then 2 sets at 90% of best weight
ACCESSORY:
3×10 Single Arm KB OH Reverse Lunge, each side
THE PUMP @ 11AM
PUMP @ 11AM
—–BENCH—–
15 Minutes to Establish a Heavy Single
—–EMOMz—–
EMOM 10 of:
ODD: 10 Bench Press @ ~50% (of Single)
EVEN: 10 Bentover Barbell Row
-Rest 2:00-
EMOM 8 of:
ODD: 15-30 Bench Dips
EVEN: 15 Hammer Curls
-Rest 2:00-
EMOM 6 of:
ODD: :40 Banded Tricep Ext
EVEN: :40 Barbell Curl
-Rest 2:00-
30-20-10
V-ups
Russian Twists, each direction
