ANNOUNCEMENTS!
- CFQ Run Club: Shake out 3 mile run for the run club finale
- Don’t forget to watch the Marathon with us on Sunday!
- Merch presale extended through the weekend LINK
COMMUNITY @ 9am
By Coach Nick
In Partners (all work shared)
4:00 on/1:00 rest x 9 Rounds (45 minutes total)
200 m run
53 Burpees/Wallballs/Sit-Ups
Rounds 1,4,7 — Burpees
Rounds 2,5,8 — Wallballs
Rounds 3,6,9 —Sit-Ups/T2B
How it works: at the start of each round, 1 athlete will run 100 m while athlete 2 starts to chip away at the 53 reps for that round. When athlete 1 returns, athlete 2 goes for their 100 m run and athlete continues chipping away at the 53 reps. When athlete 2 returns they can continue the work together or switch off until the work is complete or time is up for that round. Then 1:00 of rest.
WEIGHTLIFTING @ 10am
By Coach Kev
LIFT:
Hang Snatch Pull + Hang Snatch + Overhead Squat (1+1+1)
*build to heavy
ACCESSORY:
3x
10 Box Jumps AHAP
20 KB Pull Throughs in High Plank, each direction
:30 Weighted Wall Sit
THE PUMP @ 11am
BENCH PRESS
Build to Heavy 3 @ RPE 8.5 (1-2 Reps in tank)
-then-
1 x Max Reps @ 75% of Heavy Triple
—————————————
STRICT PULL-UPS
5 x 5
*may add weight or scale to band
—————————————
ARMS
2 x (:20 rest between each movement)
:40 Push-ups
:40 OH DB Tricep Ext
:40 DB Curl w/ Twist
:40 Bentover DB Row
—————————————
ABS
2 x
:30 Bicycles
:30 Reverse Crunch
:30 Toe Touch
:30 Russian Twists
Rest 1:00
