COMMUNITY @ 8AM AND 9AM
By Coach Samm!!!
—–IN PAIRS—–
—3 x 10:00 AMRAPS—
—AMRAP 1—
Buy in 1:00 Bike partner holds wall sit/Switch
30 DB lunges
20 KB swings
10 Push Up
—AMRAP 2—
Buy in 300m row (split to 150 each)
Partner does plank or hollow hold while waiting
30 Alt Snatches
20 renegade row
10 box jumps / step up
—AMRAP 3—
400meter run with MB together
30 wall balls
20 burpees
10 V Ups
—–NOTE—–
All the work is split. The can go I go you go or break it up into sets so they can “rest” a bit
WEIGHTLIFTING @ 10AM
By Coach Kev!
LIFT:
Front Squat + Jerk (1+1)
*Building to heavy in 15 min
LIFT ACCESSORY:
Push Press w/ 2 sec hold at the top on each rep
5×3 @60-65% of heaviest above weight
CORE ACCESSORY:
3x
15 OH Weighted Sit-ups
:45-1:00 Weighted Plank
THE PUMP @ 11AM
BENCH:
4 x 3 Building
-then-
4 x 6-8 @ 85% of Triple
PULL-UPS:
4 x 6 (may add weight or use bands)
-then-
50-100 Reverse Flyes (very light)
ARMS/ABS:
3 x
:30 Curl (:15 up + :15 Down) + :30 of Curls
:20 Rest
:30 Push-up (:15 up + :15 Down) + :30 of Push-ups
:20 Rest
:30 of V-ups + :30 of Russian Twists
:20 Rest
