Buns & Guns w/ Coach K @ 5:30pm
#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. Five sets of:
Unsupported Seated Strict Press x 3-4 reps
(sit on a bench or box without back support and press the barbell from shoulder to overhead; progress by 5% from Jan 27th’s weight)
Rest 60 seconds
Alternating Pistols x 12-16 reps
(practice your progressions if these aren’t proficient, and if they are, add weight by holding a kettlebell)
Rest 60 seconds
B. Complete as many rounds and reps as possible in 12 minutes of:
5 Strict Handstand Push-Ups or L-Seated DB Press
10 Toes to Bar
15 Ring Dips, Bar Dips, or Push-Ups
30 Double-Unders or Lateral Jumps Over Parallette
A. Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%
followed by…
Every two minutes, for 4 minutes (2 sets):
Back Squat x 4-5 reps @ 80-85%
B. Two sets of:
Complete as many rounds and reps as possible in 3 minutes of:
10 Ground to Overhead
10 Overhead Squats
10 Burpees
Rest 3 minutes between sets, and complete a total of two sets. Start the second set where you left off when time ran out on the first. Recommended weights 95/65 lbs.
Rest Day