BRING A FRIEND DAY TODAY! DON’T FORGET OUR SCHEDULE CHANGE!
8AM – COMMUNITY
9AM – WEIGHTLIFTING
10AM – PUMP
11AM – BRING A FRIEND!!!
RUN CLUB
CFQ Run Club meets today at 8am in front of the gym!
COMMUNITY @ 8AM
By Coach Nick
(6:00 on, 2:00 off) x 4 Rounds
A:
Goblet lunges (4, 5, 6, 7… each leg)
Alternating single arm DB snatch (4, 5, 6, 7… each side)
Weighted box step-ups (12)
B:
Hang Power Cleans (8, 9, 10, 11…)
Front Squats (8, 9, 10, 11…)
Burpees over the bar (12)
*Partner A performs AMRAP A for Rounds 1&3 and AMRAP B for Rounds 2&4
*Partner B performs AMRAP B for Rounds 1&3 and AMRAP A for Rounds 2&4
*Reps reset every round
WEIGHTLIFTING @ 9AM
By Coach Kev
LIFT:
Behind The Neck Jerk + Jerk (1+1)
*build to heavy
ACCESSORY:
3x
6 Single Arm KB or DB Press, each arm
*hold for 2 seconds at the top on each rep
then
3x
10 Shoulder Scaption
10 Standing Plate Twist, each side
THE PUMP @ 10AM
——BENCH——
5 x 6 Building to a Heavy 6
——PULL-UP——
PULLING STRENGTH:
5 x 3 Pull-ups (May add weight or Use Band)
—then—
3 x Max Seated Pull-ups, Rest 1:00
Video: https://youtu.be/FS-ziRZ4UOU
——ARMS——
EMOM 12 of:
Min 1: :40 Drag Curls
Min 2: :40 Skull Crushers
Min 3: :40 DB Hammer Curls
Min 4: :40 Bench Dips
*Skull Crushers can be done on floor to save bench space for dips
——ABS——
2 x
1:00 Plank Marches
1:00 Scissors
:30 Alt Side V-ups
Rest 1:00
BRING FRIEND WORKOUT @ 11AM
FITNESS FUN WITH FRIENDS!!!
WORK TO BE DECIDED!!!
