Saturday

Warmup: Coaches Choice

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3 Rounds for time:

30 Calorie Row

20 Power Cleans 95/65#

10 Front Squats 95/65#

Rest 10 mins

4 Rounds for time:

15 Shoulder to Over-head 95/65#

10 Toes to Bar

5 Chest to Bar Pullups

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Sunday

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

*7 am - Sunday Funday Group = Anyone is welcome to join the fitness fun!

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Monday

Warmup: 3 Rounds of

5 pullups 

10 pushups

15 air squats

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Strength: Stiffed legged Deadlift 3x10

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WOD: 4 Rounds for time

800 meter run

20 Box Jumps 24/20"

30 Wall Balls 20/14#

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Sellout: Power Snatch 20x1

#ECCfitphase

Warmup: 12 mins of

50' Banded Monster Walk

8 Seated dumbell Presses

8 Bent over rows

8 GHD Situps

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Buy-in: 1 min max rep shoulder to Over-head 75/55#

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WOD: 2x The following AMRAP's

4 Min AMRAP

5 Deadlift 185/95#

5 Box Jumps 24/20"

rest 2 minutes

3 Min AMRAP

10 Air Squats

20 Double Unders

2 Min Rest ~ then do it again!

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Strength: 10x 1 min on - 1 min off

Max distance farmers carry

*Athlete Picks weight

Warmup: 12 minutes of

2 minutes squat therapy

1 minute snatch balance practice

1 minute jog around room

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Buy-in: 30 HSPU's for time

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WOD: "Alley Cat"

Teams of 2 ~ 15 Minute AMRAP

Row 1 calorie + 1 burpee over the rower

Row 2 calories + 2 burpees over the rower

Row 3 calories + 3 burpees over the rower

Continue until time is called

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Strength: OHS 3x6

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Endurance: meet at ECC @ 6 am

5 Rounds for time

500 meter row

20 burpees

30 double unders