Saturday | September 30th

COMMUNITY @ 9AM
By Coach Ben
—–Teams of 2—–
—–RX—–
12 Rounds (Total)
You Go I Go
20/15 Cal Row
15 Burpee Over Erg
10 Thrusters 95/65
—–Fitness—–
12 Round
You Go I Go
20/15 Cal Row
15 Burpees
10 DB Thrusters

 

WEIGHTLIFTING @ 10AM
By Coach Jamie
——————————
WARM-UP:
2rds
10- Iron Cross
10- Glute Bridges
10- Scorpions
5- Prone angels
——————————
WARM-UP LIFT:
MORE POWER IN YOUR POWA CLEAN!
——————————
LIFT:
Power Clean
3×3
2×2
Bulid to Heavy Single
*20 mins to complete sets and build
——————————
SQUAT:
Speed Back Squats
3×10 @50-60% of back Squat
Must be performed as fast as possible
——————————

 

THE PUMP @ 11AM
——————————
BENCH PRESS:
5 x 5 @ 5-10# Heavier than last week
Accumulate 50 reps at 50% of what you used today
——————————
ARMS:
5 x
:20 Supinated Barbell Rows
:10 of Rest
:20 of Push-ups
:10 Rest
-Right Into-
5 x
:20 Hammer Curls
:10 Rest
:20 Banded Tricep Ext
:10 Rest
——————————
ABS:
5 x
:20 Russian Twists
:10 Rest
:20 V-ups
:10 Rest
——————————

 

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