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!



139 views8 comments

Recent Posts

See All

Surprise!

Our last day of "Blind Week" Great work showing up and taking charge!! For those of you doing the workouts online, you will get an email the night before.

Surprise!

Each day, this week, the workout will Be kept a surprise until you show up! For those of you doing the workouts online, you will get an email the night before.

 Logo-2.jpg