Super Saturday

30 Rounds for Time

5 Wall Balls

3 Pullups

1 Power Clean 225/155#

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Sunday

Sunday Funday @ 8 am

New Haven Rugby Session/ Open Gym @ 9 am

8 AM Strength Superset

6 x 4 Z Press Tempo  3-0-0-1

+ 8 Banded Face Pulls

12 Min Amrap

1, 2, 3, 4... increase by one rep until time is called

• Push Press 95/65

• Russian Twist

• 10 m Sprint

9 am Recovery Stations

2 Min Self Paced Work, 1 Min Rest, 4 Rounds

• Good Mornings

• Standing Quad Extension

• Banded Floor Press

• Banded Face Pulls

• Monster Walk

• Crab Walk

• Bicep Curls

• Tricep Push Down

Warmup: 12 minutes of: 300 meter row,

Plank position plate drag x 10 meters,

Banded pull aparts x 20,

Banded Flies x 20,

bar hang x 30 seconds

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Strength: Body Building

Close Grip Bench with 3 second tempo down 5x5,

KB Row 4x10 (each arm),

Single Arm half kneeling Landmine Press 4x12 (each arm),

Chin-up 4x max reps,

KB Pull-overs 4x12,

Weighted Knee-ups 4x12

Warmup: 3 Rounds of

200 meter jog,

6 Lateral Bar Step-overs,

12 single legged Squat Practice (6 on each side),

12 lunge steps

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

Strength: Back Squat 6x4

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WOD: 22 Minute AMRAP:

Teams of 2 Athletes,

2K Row,

100 Box Jumps 24/20",

30 Thrusters 75/55#,

30 Thrusters 95/65#,

30 Thrusters 115/75#,

30 Thrusters 135/85#,

30 Thrusters 155/95#,

30 Thrusters 185/115#

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Endurance: Meet at ECF @ 530 am

50-40-30-20-10 of

Air Squats,

Pushups,

Situps

with 800 meter run after each set