Super Saturday

4 Rounds for Reps

5 Minutes for:

2 Rope Climbs

10 Calorie Bike

10 Bar Facing Burpees

Max Rep Power Cleans

Round 1: 65/95#

Round 2: 95/135#

Round 3: 115/155#

Round 4: 135/185#

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Sunday

Sunday Funday @ 8 am

Open Gym 8-10 am

Warmup: 4 Rounds of:

1 dumpster dash,

2 wall walks,

30 seconds side plank (per side),

6 seated box jumps,

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Strength: Bench Press 6x3

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WOD: 9 Minute AMRAP

3 Power Snatches 75/55#

3 Calorie Row

*Increase by 3 reps each round until time is called

Warmup: 15 minutes of

Bench Press x 6

Lateral Step overs x 8

Ring Rows x 10

Reverse Lunges x 12

Assault Bike x 14

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Dominate the Day Workout

“Sebastian Strong”

3 Rounds of

1 minute max rep burpees

1 minute max rep hang cleans 75/55#

1 minute max rep box jumps 20/16”

1 minute max rep push press 75/55#

1 minute max cal row

1 minute rest