COMMUNITY @ 9AM
By Coach Ben
———-Teams of 3———-
———-4 AMRAPS 6 Min———-
AMRAP #1 (0:00 – 6:00)
12 Burpee Over Bar
6 Hang Clusters
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AMRAP #2 (6:00 – 12:00)
5 Wall Walks
10 Front Rack Reverse Lunge
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AMRAP #3 (12:00 – 18:00)
12 Push Ups
6 Front Squats
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AMRAP #4 (18:00 – 24:00)
12 Toes to Bar
6 Shoulder to Overhead
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Partner 1 500m Row
Partner 2 AMRAP
Partner 3 Rest
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Flow Parter 1 Rows 500m while Partner 2 AMRAPs movements, once Partner 1 finishes rowing, they pick up where partner 2 left off, partner 2 goes to rest, partner 3 starts row.
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Score= rounds and reps
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WEIGHTLIFTING @ 10AM
By Coach Jamie
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Warm up
2rds
10- Iron Cross
10- Glute Bridges
10- Scorpions
5- Prone angels
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Warm up Lift
Tall Cleans
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Lift
Hang Clean +Front Squat
(2+1)
15mins building
-Then-
2 drops sets at 90%
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Cleans pulls
3×3 @ drop set weigh
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THE PUMP @ 11AM
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BENCH PRESS
5 x 5 @ 5-10# Heavier than last week
-then-
Accumulate 30 DB Bench Press – Total DB Weight at 50% of what you used today for your 5×5
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ARMS
3-5 x
3 Way Skull Crusher (10 reps to nose + 10 reps to forehead + 10 reps to bench)
3 Way Bicep Curl (10 reps to chest + 10 reps to chin + 10 reps to forehead)
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PUSH-UPS and ABS
4 x
:30 Push-up (one rep – :15 down + :15 up)
:30 of Push-ups
:30 V-up (one rep – :15 up + :15 down)
:30 of V-ups
