Warmup: 3 Rounds of:

5 hip thrusts,

10 kb russian twists,

10 kb goblet squats,

20 meter ovehead single kb carry

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Strength: Hip Flexor Banded Figure 4 Drill

+++++++++++++++++++++++++++++++++++

WOD: 2, 3 or 4 x 1 mile run

rest = 1/2 work

(example: 8 minute mile = 4 minutes rest)

Warmup: 3 rounds of:

200 meter row,

10 meter front rack KB lunge,

10 burpees,

10 DB presses

++++++++++++++++

Strength: Front Squat 6x5

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WOD: OTM x 12 minutes:

3 Power Snatches + 3 HSPU's

Super Saturday

OTM x 8 minutes

2 Snatches

OTM x 8 minutes

2 Clean & Jerks

rest

For time:

21 Front Squats 185/125#,

30 Calorie Ski Erg,

15 Clean & Jerks 155/105#,

30 Calorie Row,

9 Snatches 135/95#,

30 Calorie Bike

Sunday Aug 9

8 & 9 am Class + Open Gym Avail

Strength Superset - 5 Rounds

• Seated DB Press x 8

• Bent Over Barbell Row x 8

4 Rounds

• 10 Alt Side Curtsey Lunge + Around the World (KB)

• 10 Lateral Skiier Jumps

• 10 KB Cross Body Throws

• 15 Ab Mat Situps/GHDs

75/100 Cal Bike 

30 sec on, 30 sec off until you hit your calorie goal

Finisher Tabata:

Hollow Hold

Bear Plank KB Slides