RUN CLUB
CFQ Run Club meets today at 8am in front of the gym!
COMMUNITY @ 9AM
By Coach Nick
Partner AMRAP 25
800 m Run Buy-In (1K Row/2K Bike)
-then-
“I Go, You Go”
3 Wall Walks/5 Inch works
10 Goblet Squats
3 Strict Pull-Ups/5 Kipping or Banded Pull-ups
At 25:00
100 Partner Med Ball Pass Sit-ups
*Athletes perform movements in an “I Go, You Go” fashion, meaning 1 athlete is always resting, except for the buy-in run and sit-ups, obviously.
WEIGHTLIFTING @ 10AM
By Coach Kev
LIFT:
2 Position Snatch + OHS
*2 Positions will be High Hang and Hang (above the knee)
*build to heavy
ACCESSORY:
3-5x
10 Band Pull Aparts w/ :03 Eccentric
10 DB Front Raises
THE PUMP @ 11AM
BENCH PRESS
5 x 4 @ Building to a heavy 4
PULL PUMP:
5 x
12 Bentover Rows
12 DB Curls w/ Twist
ARM CASHOUT:
EMOM 10 (:40 on :20 off)
ODD: 10 OH DB EXT + Max Banded Tricep Ext w/ remaining time
EVEN: 10 BB Curls + Cheater Curls w/ remaining time
ABS:
:40 Wrist to Knee Crunch
:20 Rest
:40 Sitted Knee Tucks
:20 Rest
:40 Bicycles
:20 Rest
:40 Toe Touches
:20 Rest
1:00 Plank
