RUN CLUB
CFQ Run Club meets today at 8am in front of the gym!
COMMUNITY @ 9AM
By Coach Nick
—In pairs—–
5000/4500m Row (4750m for mixed pair)
*Every 5:00, including 0:00:
Each Athlete must complete: 30 Double Unders (or 60 Single Unders) + 6 Devils Press (50/35 = RX)
—–NOTE—–
– The Jump Rope and Devils press is completed in a “I go, you go” format. Meaning, at 0:00 athlete 1 would complete the DU/DP, and then Athlete 2 would complete the DU/DP, and then they would both start chipping away at the row. They would repeat this process at every 5:00 interval.
– 35:00 cap
WEIGHTLIFTING @ 10AM
By Coach Kev
LIFT:
Segment Snatch + Snatch (1+1)
*build to heavy
ACCESSORY:
5x
10 Wall Slides
10 Barbell Good Mornings
10 OH Weighted Situps
THE PUMP @ 11AM
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BENCH PRESS
8-8-6-6-4-4 (Building)
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PULL STRENGTH:
Accumulate 50 Strict Pull-ups or Ring Rows
*Bands are ok. Limit time to 10 minutes here.
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ARM PUMP/AB PUMP:
EMOM 15 of:
Min 1: :40 Max Push-ups*
Min 2: :40 Max DB Curls**
Min 3: :40 Max V-ups***
*For Push-ups, start every set with a max set from your feet, and then immediately go to your knees for the remainder
**For Curls, start every set with a max Curl w/ Twist, and then immediately go to cheater hammer curls
***For V-ups, start every set with a Max set of V-ups, and then immediately go to crunches.