ANNOUNCEMENTS:
Next week’s schedule changes:
Wed 11/27: 5:30am, 6:30am, 11am, 12pm, 4:30pm, 5:30pm
Thurs 11/28: 9:00am & 10:00am Community
Fri 11/29: 10:00am & 11:00am Community
Sat 11/30: Regular Schedule
COMMUNITY @ 9AM
By Coach Nick
In 2 Teams (12 each)
Goal for Team: 40k
20 Rounds x 1:00 on/:30 off
A: Max Row
B: 10 Deadlifts+10 Hang Power Cleans
—Half of the team is rowing, Half is performing BB complex.
—They switch every round until time is up or 40k is collectively acquired.
WEIGHTLIFTING @ 10AM
By Coach Kev
LIFT:
Clean + Hang Clean (1+1)
*build to heavy
ACCESSORY:
3x
10 Bulgarian Split Squat, each side
*add weight if able
15 Banded Hamstring Curls
THE PUMP @ 11AM
BENCH PRESS
5 x 5 @ RPE 7-8
-then-
1 x Max UB @ 50% of whatever you used today
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BIS AND TRIS
3 x
10 Tempo KB Curl (3131) + 10 Fast Reps
10 Tempo OH KB Tricep Ext (3131) + 10 Fast Reps
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PUSH-UP / CORE BURNOUT
3 x
:30 of Push-ups
:30 of Plank Up-Downs
:30 of V-ups
:30 Lying Knee Tucks
1:00 Rest
