Saturday

Warmup: 10!

2x Mountain Climbers

3x Seconds hold in Plank Position

Sumo Squats with medball or slam ball

Side Benders

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

7 Minute AMRAP - Push Press:

15 Reps @ 135/95#

15 Reps @ 155/105#

Max Reps @ 185/135#

Rest 5 Mins

7 Minute AMRAP - Power Clean:

15 Reps @ 135/95#

15 Reps @ 155/105#

Max Reps @ 185/135#

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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 - Everyone is Welcome ~ Even non Members

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Monday

Warmup: 5 Rounds

10 air squats

10 kbs

10 pullups

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

3 Rounds for Time:

30 Wall balls 20/14#

30 Pushups

800 Meter Run

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

Push Press: 3x8 ~ Moderate weight

Warmup: 3 Rounds

2 Prowler Pushes (down & back = 1)

30 second HS Holds

20 GHD Situps

10 Banded pull aparts

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

 On the 2 minutes do the following:

Minute 1: 20 Thrusters 75/55# + 1 burpee

Minute 3: 18 Thrusters + 3 burpees

Minute 5: 16 Thrusters + 5 burpees

Minute 7: 14 Thursters + 7 burpees

..........

Minute 19: 2 Thrusters + 19 burpees

Warmup: 8!

burpees

GHD Situps

seated dumbell presses

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

For Time - Half Linda or 5! of

1.5xBW Deadlift

1xBW Bench

.75xBW Clean

*This should be a sprint and is capped at 6 mins

~10 minute Rest

For Time: 10!

Wall ball 20/14#

2xDouble Unders

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Endurance: Meet at ECC @ 530

6, 8 or 10x 2 mile ride + run around the building