RUN CLUB
CFQ Run Club meets today at 8am in front of the gym!
COMMUNITY @ 9AM
By Coach Nick
EMOM 8 #1
Min 1: 10/8 Cal Row
Min 2: 10 Wallballs
2 Minutes Rest
EMOM 8 #2
Min 1: DB Box Step-Ups (lightweight)
Min 2: 10 Power Cleans
2 Minutes Rest
For time:
Each partner does
10 Wallballs + 9 Box Step-Ups + 8 Power Cleans
-then-
Each partner does
7 Wallballs + 6 Box Step-Ups + 5 Power Cleans
-then-
Each partner does
4 Wallballs + 3 Box Step-Ups + 2 Power Cleans
-then-
Each partner rows 500m while the other holds the Wallball overhead? (For a total of 1k)
WEIGHTLIFTING @ 10AM
By Coach Kev
LIFT:
Push Press + Jerk (1+1)
*build to heavy
ACCESSORY:
5x
10 Plank Up-Downs
10 Plate Halos, each direction
THE PUMP @ 11AM
BENCH PRESS / PULL-UP
4 x
12 DB Bench Press
6 Tempo Strict Pull-ups @ 21×2 (use band to maintain tempo)
——————————
ARMS:
3 x
10-25 BB Preacher Curl
Rest 1:00
10-25 OH DB Tricep Ext
Rest 1:00
*If you reach 25 reps, stop and add weight on the next set
*if you do not reach at least 10 reps, lower weight on the next set
——————————
ABS:
2 x
:30 Wrist to Knee Crunch
:30 Side to Side Heel Touch Crunch
:30 Rest
:30 Hanging Knee Tuck
:30 Rest
