Workout of the Day
A. Bench Press@45% + Bands (3 sec iso hold): 9 Sets – 3 Reps
B. DB Floor Press (@45% Bench Press 1Rm / +10lb from last week)
C. Supinated Grip Strict Pull Ups @21X1 :3 Sets – 8-10 Reps
+
5 Rounds
100′ Double KB Front Rack Carry
10 HSPU (3 Wall Walks)
10 Toe to Bar
Workout of the Day
A. Bench Press + Chains: 3RMB. 3 Board Bench Press: 8RM
C. Barbell JM Press: 6 Sets – 6 Reps
D. DB Roll Backs: 8 Sets – 8 Reps
E. Single Arm Lat Pull Down: 4 Sets – 10 Reps
F. Single Arm DB Row: 4 Sets – 10 Reps
Workout of the Day
A. Bench Press @35% +Bands (3 sec Isometric)
B. DB Floor Press @45% Bench Press 1RM – 3 Sets – Max Reps
C. DB Tate Press: 4 Sets – 12 Reps
D. Strict Pull Ups: 5 Sets – Max Reps
E. DB Hammer Curls: 4 Sets – 12-15 Reps
-Accessory-
1. Banded Upright Row: 100 Reps
2. Banded Tricep Ext: 200 Reps
3. DB Side Bends: 4 Sets – 12-15
Another FREE community workout drops tomorrow morning at 10AM!
This class is open to everyone.
Grab a buddy and head over. Sweat it out with us and start your weekend off right!
Workout of the Day
A. Bench Press + Bands: 3RM
+
3 Rounds
In :60 sec
200′ Shuttle Sprint
Max Reps – Alt DB Snatch 60/40
-Rest 3 Minutes-
Workout of the Day
A. Incline Close Grip Bench Press: 1RM
B. Drop 20% of A: 2 Sets – AMRAP
C. Standing DB Shoulder Press: 3 Sets – 20 Reps
+
For Time:
5-4-3-2-1
Shoulder to Overhead @80%
Rope Climbs
Workout of the Day
A. Bench Press@35% + Chain: 9 Sets – 3 Reps
B. Eccentric Pull Ups: 5 Sets – 5 Reps (2-3 sec Eccentric)
+
For Time:
2 Rounds
400m Run
30 Sit Ups (GHD)
400m Run
30 Ring Dips
Workout of the Day
A. Bench press: 1RM
B. Weighted Pull Up: 1RM
+
For Time:
15-12-9
Push Press 115/85
Pull Up (C2B)
Burpee Over Bar
Toe 2 Bar
![[FREE Community Workout]
Everyone got after the monthly challenge after the workout yesterday.
The envelope is being pushed.
Who's going to take it this month.
Top scores so far.... Guys - 176
Girls - 160
It's getting intense!
#VivaLaCoalition](https://scontent.cdninstagram.com/t51.2885-15/s640x640/e15/22280758_439302016464605_2982421016849940480_n.jpg "[FREE Community Workout]
Everyone got after the monthly challenge after the workout yesterday.
The envelope is being pushed.
Who's going to take it this month.
Top scores so far.... Guys - 176
Girls - 160
It's getting intense!
#VivaLaCoalition")
