Warmup: 10 minutes of

2 minutes squat therapy

15 meter bear crawl

15 weighted situps

15 supermans

15 jumping jacks

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

Buy-in: 50 Burpees for time!

*At the top of each minute perform 10 Double Unders

**6 minute CAP

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

Strength: OTMX10minutes of

3 Back Squat @ BW

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

WOD: 3x 3 minute AMRAP ~ with 2 minutes rest between

5 KBS 70/55#

5 Pullups

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Endurance: meet at ECC @ 6 am

10x 200 meter row + 200 meter run

Arsen and Magic Mike showing great team work on Team Thursday!

Saturday

Warmup: Coaches Choice

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

Skill/Strength: 30x1 Snatches (can be power or full squat - depends on need)

*Focus on form and technique not speed

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

WOD: 2 Rounds for Time

25 Pullups

50 Pushups

75 Air Squats

1 Mile Run

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Sunday

Amnesty - pick a workout you may have missed during the week or work on a skill

*Sunday Funday Bike Ride starts at ECC @ 7 am ~ anyone welcome!

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Monday

Warmup: 10 minutes of

5 Sots Presses with PVC Pipe

10 skull crushers

15 Cal. Row

20 Banded Pull aparts

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

Conditioning: 21-15-9 of

Deadlifts 185/115#

Burpee over the Bar

Pullups

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

Strength: Push Press 3x10

*with 10 Ring Rows after each set

Partners in crime :)

Warmup: 5 Rounds of

8 dumbell bench presses

8 bent over flies

8 arnold presses 

8 single dumbell tricep extensions

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

WOD: For Time

1000 meter row then,

5 Rounds of:

20 Push Presses 75/55#

20 Burpees

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

Strength: Bench 4x15

*with max rep chin-ups after each set