COMMUNITY @ 9AM
By Coach Kev
—–In Pairs—–
AMRAP 18 of:
10 Cal Row
8 OHS
6 T2B
*Partners alternate each round
-Rest 2 Minutes-
AMRAP 3 of:
10 Synchro Air Squats
5 Synchro Burpees
WEIGHTLIFTING @ 10AM
By Coach Kev
—————————————
By Coach Kev
—————————————
LIFT:
Hang Snatch High Pull + Hang Snatch
*Focus on SPEED under the bar
*15 min to build to a SPEEDY heavy
—————————————
—————————————
ACCESSORY:
3 x 20 Bulgarian Split Squats, each leg
*Light and Fast
—————————————
3 x 20 Bulgarian Split Squats, each leg
*Light and Fast
—————————————
THE PUMP @ 11AM
—————————————
BENCH PRESS
5 x 5 @ 5-10# Heavier than last week
-then-
Accumulate 40 DB Bench Press – Total DB Weight at 50% of what you used today for your 5×5
—————————————
PULLING:
3 x 15 Dual KB Rows
—————————————
ARMS:
EMOM 6 of:
ODD: 21 Push-ups
EVEN: BB Curl 21s
-Right into-
EMOM 6 of:
ODD: :40 Banded Tricep Ext
EVEN: :40 Banded Curls
—————————————
ABS:
:40 V-ups
:20 Rest
:40 Alternating V-ups
:20 Rest
:40 Crunches
:20 Rest
:40 Bicycles
:20 Rest
3:00 Plank
—————————————
—————————————
BENCH PRESS
5 x 5 @ 5-10# Heavier than last week
-then-
Accumulate 40 DB Bench Press – Total DB Weight at 50% of what you used today for your 5×5
—————————————
PULLING:
3 x 15 Dual KB Rows
—————————————
ARMS:
EMOM 6 of:
ODD: 21 Push-ups
EVEN: BB Curl 21s
-Right into-
EMOM 6 of:
ODD: :40 Banded Tricep Ext
EVEN: :40 Banded Curls
—————————————
ABS:
:40 V-ups
:20 Rest
:40 Alternating V-ups
:20 Rest
:40 Crunches
:20 Rest
:40 Bicycles
:20 Rest
3:00 Plank
—————————————
