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Thursday
Warm up
Coach led
6-8 min mono
5-7 min specific
Strength / Skill
Bench press
3 x 6 conventional grip 65-70%
2 x 7 CGBP 75-80% (use a spotter for safety )
Workout
100 double unders
50 ab mat sit ups
80 double unders
40 ab mat sit ups
60 double unders
30 ab mat sit ups
40 double unders
20 ab mat sit ups
20 double unders
10 ab mat sit ups
10 double unders
For time with a 12 min cap
Alyssa, Cove Dawgs, starting Vball, Powerlifter under our weightlifting program. Sports Performance for athlete students is available. Contact us to take your student athletes to the next level!
Don’t forget we have our community workout Saturday at 9:45. If you are not a member please let us know because you’ll need gate access.