Super Saturday ~ Everyone is Welcome!
8 Rounds for Time:
2 Rope Climbs,
4 Snatches 95/65#,
8 Hang Cleans 95/65#,
18 calorie bike
==========================
Sunday
Sunday Funday Community Workout @ 8 am —> Everyone is welcome
Open Gym @ 9 am
Warmup: 2 rounds of
300 meter row,
10 pushups,
10 Banded Scap pulls (5 each side),
10 KB Round the worlds,
3 Skin the cat
+++++++++++++++++
Strength: Bench Press 5! ~ Increasing loads
+++++++++++++++++++++
WOD: For Time:
Ski 21 calories,
21 KBS,
21 med ball clean20/14#,
21 dips,
Ski 15 Calores,
15 KBS,
15 medball cleans,
15 dips,
9 Calorie ski,
9 KBS,
9 med ball cleans,
9 dips
Warmup: 3 rounds ~ not for time:
6 Zercher Reverse Lunges,
6 Single leg Hip flexion with band,
6 banded donkey kickouts
++++++++++++++++++++++
Strength: 15 minutes to establish a heavy Front Squat
+++++++++++++++++++++++++
WOD: For Time:
50 Calorie Row,
40 Front Squats 95/65#,
30 GHD Situps,
20 Pullups,
10 Sumo DL High Pulls 95/65#
—————————————————
Endurance: Meet at ECF @ 530 am
6 rounds for time:
800 meter run,
20 Pushups,
30 situps,
50 Single Unders
Warmup: 10 minutes - not for time:
10/8 calorie bike,
10 Single Leg DL,
10 Pallof Presses
++++++++++++++++++++++
Strength: 15 minutes to establish a heavy single clean
++++++++++++++++++++++++
WOD: OTM x 20 Mins:
ODD Minutes: 2 Power Cleans 135/95#+ 5 Burpees over bar
Even Minutes 6 Back Squats taken from floor with same weight
Warmup: 6 Rounds of:
8/10 cal Ski Erg,
Alternating seated db presses x 8 (4 each side)
OLY bar rollout x 6,
Ring rows x 8
+++++++++++++++++
Strength: 15 Minutes to establish a heavy single Jerk
++++++++++++++++++++++++++
WOD: 20-10-5 of
Double DB Deadlift,
Single DB Russian Twist,
20-10-5 of
Double DB Hang Squat Clean,
Burpees,
20-10-5 of
Double DB Shoulder to Overhead,
10- meter sprints
——————————————————
Endurance: Meet at ECF @ 530 am
OTM x 30 Minutes
ODD minutes - 40 second row,
EVEN minutes - 40 second shuttle run
Warmup: 4 Rounds ~ Not for Time
Single Arm KB Push Press x6/side,
KBS with 3 second pause at top x8,
Weighted Hip Extension with KB x 10
Calorie Row x 10
++++++++++++++++++++++++
Strength: 20 minutes to establish a single Snatch (Heavy Load)
+++++++++++++++++++++++++++
WOD: For Time:
50 lunges then,
5 Rounds of
5 HSPU's,
10 T2B,
400 meter run
Super Saturday
For Time:
15 Clean & Jerks 135/95#
800 meter run
50 Pullups
100 Pushups
150 Air Squats
800 meter run
15 Clean & Jerks 135/95#
==========================
Sunday
Sunday Funday @ 8 am ~ Everyone is welcome to join us!
Open Gym/ Rugby Recovery @ 9 am
Body Building: Super Set x 4 Rounds:
Flat Bench Flies x 12,
KB Pull-overs x 12,
Single Arm KB Row x 10 (each arm)
+++++++++++++++++++++++++++
Strength: OTM x 10 Minutes
Bench Press x 3
++++++++++++++++
WOD: 10! of
KBS 70/55#,
Calorie on Assault Bike
Warmup: 10 minutes of:
10 Shoulder Shrugs,
10 Banded lat pulldowns,
20 mountain climbers
++++++++++++++++++++
Strength: OTM x 10 Minutes
3 Clean & Jerks
++++++++++++++++++
WOD: “Annie”
50-40-30-20-10 of
Double Unders
Ab Mat Situps
———————————————-
Endurance: Meet at ECF @ 530 am
10 x 200 meter row + 400 meter run
Self regulated rest (coaches opinion -> 1:1 work to rest)
Warmup: 10 Minutes of:
8 Calorie Ski Erg,
8 Single Leg Romainian Deadlift (each side),
8 Split Squats,
8 Slamballs,
8 Supermans
++++++++++++++++++++++++++
Strength: OTM x 10 Minutes
3 Deadlifts
++++++++++++++++++
WOD: 3 Rounds for time:
800 meter run,
30 pushups,
50 situps