Buns & Guns w/ Coach K @ 9:15am (in place of the regularly scheduled 9:15 AIM class)
#FeelTheLove with a BUNS & GUNS class lead by Coach K, women’s Physique & Figure athlete. This class isn’t just for the ladies though! It will be a killer arms (guns) and butt (buns) workout in true #BroSession fashion! Bring a guest for free!
FITNESS
A. Three sets of:
Back Squat x 8-10 reps
Rest 60 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 60 seconds
Wall Climbs x 3-5 reps
Rest 60 seconds
B. Two sets of:
Complete as many rounds and reps as possible in 3 minutes of:
10 Dumbbell Ground to Overhead
10 Dumbbell Front Squat
10 Burpees
Rest 3 minutes between sets, and pick up where you left off.
Buns & Guns w/ Coach K @ 9:15am (in place of the regularly scheduled 9:15 AIM class)
AIM
A. Five sets of:
Snatch x 1.1.1 (rest 5-7 seconds between singles)
Rest 2 minutes
B. In teams of two, alternate sets to complete 3 each of:
10 Power Cleans (185/135 lbs)
400 Meter Run
A. Take 20 minutes to build to today’s “heavy” Power Clean
B. Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%
Rest one minute, and then…
Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep
C. For times (against a running clock):
Row 500 Meters
10 Power Snatches (155/105 lbs)
20 Toes to Bar
When the clock reaches 8:00, complete the following…
Row 500 Meters
15/10 Muscle-Ups
30 Shoulder to Overhead (155/105 lbs)
When the clock reaches 12:00, complete the following…
Row 500 Meters
20 Toes to Bar
15/10 Bar Muscle-Ups
When the clock reaches 20:00, complete the following…
Row 500 Meters
25 Burpees Over the Erg
50 Ring Dips
D. Four sets of:
Single-Arm Dumbbell Press x 4-6 reps per side @ 21X1
Rest 45 seconds
Sngle-Arm Dumbbell Rows x 12 reps @ 20X1
Rest 45 seconds
Bent-Over Rear Delt Flyes x 15 reps @ 20X0
Rest 45 seconds