COMMUNITY @ 8AM and 9AM
By Coach Samm
—IN PAIRS—
Buy in 400 meter run/ come in do 1:00 min plank

40 deadlift (DB or BB)
20 MB situp
40 push press (DB or BB)
20 high five push up
40 clean and Jerk (DB or BB)
20 burpees
40 front squat (DB or BB)
20 MB Russian twist

Cash out 400 meter run/ come in do 1:00min plan
—–NOTE—–
– 40 rep movements are shared reps, 20 rep movements are synchro
– 30 Minute Time Cap

 

WEIGHTLIFTING @ 10AM
By Coach Kev
LIFT:
Hang Snatch + OHS (2+1)
*build to heavy in 16 minutes
ACCESSORY:
3-5x
12 Bent Over Cuban Press (LIGHT)
18 Band Pull Aparts
CORE:
Accumulate 3:00 Plank
*in as little sets as possible
*add weight if able

 

THE PUMP @ 11AM
BENCH:
5 x 1 @ Building (No Failing – Don’t Max Out(RPE 9))
3 x 5 @ 80% (of Single)
—————————
PULL-UPS:
5 x 4 (may add weight or use bands)
—————————
ARMS:
EMOM 6 of:
ODD: 7 Drag Curls + 7 Curls + 7 Cheater Curls
EVEN: 7 Slow Bench Dips + 7 Bench Dips + 7 Push-ups
-Rest 2:00-
4 x
:20 of Banded Curls
:10 Rest
:20 of Banded Tricep Ext
:10 Rest
—————————
ABS:
2 x
:20 Alt Leg V-ups
:20 V-ups
:20 Crunch
:20 Bicycles
:20 Hollow Hold
1:00 Rest