COMMUNITY @ 9AM
By Coach Jeff
Skill: Devils Press
Metcon:” HIGHWAY TO HELL”
AMRAP 4×6 Rest 1:00
15 Synchronized Sit up
30 Sumo Deadlift High Pull @95/65
30 Front Squats @95/65
Max Reps of Single Arm Devils Press
Your Score is the Amount of Devils Presses you receive as a Team in each 4 minute window.
Rx: 50lbs/35lbs
Scaled: 35lbs/20lbs
WEIGHTLIFTING @ 10AM
PRELIFT:
Split Press
Tall Jerks
Front Rack Re-Racks
LIFT:
Front Squat + Jerk
Build to Heavy 1+1
ACCESSORY:
3-5 x
6-8 Back Rack Bulgarian Split Squats
6-8 Half Kneeling Single Arm DB Press
THE PUMP @ 11AM
BENCH/PULL-UP:
5 x
8-12 DB Bench Press
8-12 Strict Pull-up (Bands Strongly Encouraged)
TRICEP FINISHER:
3 x
:30 of Light Bentover Kick Backs
:30 of OH DB Tricep Ext (Single DB)
:30 Push-ups
:30 Rest
BICEP FINISHER
3 x
BB Curl 21s
:30 Banded Rows
:30 Rest
AB FINISHER
Coaches Choice