Community Complex II

(Compare to September 26, 2019 & June 29, 2020)


In the past we’ve complete our version of “Bear Complex” with 5 reps of each exercise. One Community Complex would be a total of 30 Reps. Today we are completing each complex with 1 rep of each exercise for a total of 6 reps.


Warm-up:

1:00 Plank

25 Straight Leg Situps

25 Glute Bridges

Down Dog to Runners Lunge & Twist

Resistance Band Chest & Shoulder Mobility


Community Complex Practice with light bars or dumbbells: 2-3 Sets of 2-3 reps for each exercise.


Main Set: May be completed with barbells or dumbbells

Find your As Heavy As Safely Possible and complete 6-8 Sets of the Community Complex

1 Barbell Pushups

1 Deadlifts

1 Power Cleans

1 Thrusters

1 Back Squats

1 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 3 months:

Complete 4-6 Sets with enough weight to burn a little but you feel like you could do more.

*Less than 1 month:

Complete 10 Sets with 25/45 Bar or 5/10 dumbbells

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

Katie hit 200 Workouts!


31 views1 comment

Recent Posts

See All

Wheelin'

Warm-up: 50 Jumping Jacks 50 Glute Bridges Arm Circles Option 1 > 3 Months @ Home: Put exercises into a hat and draw after each run Complete for 30 minutes. Run/Row 400 m or 2:00 Assault Bike. Then sp

Minefield

Warm-up: 400 m Run/Row 10 Pullups Resistance Band Chest & Shoulder Stretches Down Dog to Runner’s Lunge & Twist Leg Swings Front to Back & Laterally Hip mobility walks (inward and outward) Option1> 3

Darnall II

Warm up: Soldier Walking 10 Forward Ball Slams 10/20 10 Backwards Ball Slams 10/20 Shoulder/Chest Stretches with Resistance Band Down Dog to Runner's Lunge & Twist Down Dog to Pigeon Option 1: > 3 Mo

 Logo-2.jpg