Community Complex

Updated: Jun 30, 2020

(Compare to September 26, 2019)

Warm-up:

1:00 Plank

25 Straight Leg Situps

Down Dog to Runners Lunge


Main Set:

3-4 Sets of the Community Complex AHAP*(As Heavy as Safely Possible)

5 Barbell Pushups

5 Deadlifts

5 Power Cleans

5 Thrusters

5 Back Squats

5 OH Push Press


Once we pick up the bar, we keep a hold of it

This can be completed with dumbbells as well

Rest as needed between each complex


@ Home Option

Complete the same movements with dumbbells. 15# each hand Women, 20# each hand Men. You may go heavier if you have the option. Then complete as many Community Complexes as possible in 20 minutes.


*Less than 1 month:

Complete 3 X with lighter weight and 2-3 reps of each

Cool Down:

25 Straight Leg Situps

Down Dog and Child's Pose

Scorpion Stretches

3 Sets of 30 Seconds Each Lower Back and Piriformis Stretches

QL Stretch


Post weights and thoughts to comments

Early birds!



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