COMMUNITY @ 9AM
By Coach Jeff
Skill: Overhead Squat
Metcon: “CTRL+ALT+DLT”
In Teams of 2
For Time:
10 Rounds
36/24 Echo Bike Calories
24 Chest to Bar Pull ups
12 Overhead Squats@ 115/75
-Then-
Max Calorie Echo Bike Calories
Time Cap: 30 minutes
*Your Score is not only the time you complete the 10 Rounds, but also how many Calories you receive as a team after your 10 Rounds.
WEIGHTLIFTING @ 10AM
PRELIFT:
Front Rack Prep
Tall Cleans
LIFT:
Hang Clean + Front Squat + Clean
*15 Minutes Building to Heavy
ACCESSORY:
3 x
8-12 Front Foot Elevated Split Squat, each side
1:00 Weighted Plank
THE PUMP @ 11AM
BENCH PRESS
-15 Minutes to build to a Heavy 3
ARMS
EMOM 20 of:
Min 1: 10-15 Close Grip Bench Press
Min 2: 10-15 Banded Pull-up or Ring Row
Min 3: 10-15 High Resistance Banded Tricep Pull Down
Min 4: 10-15 Cheater DB Curls
AB FINISHER
:20 V-Sits
:20 Reverse Crunches
:20 Side Crunch Right
:20 Side Crunch Left
:20 Plank Jacks
:20 Crossbody Mountain Climbers
*:10 Rest Between
*After final rest
1:00 Hollow Hold directly into one minute Plank
