Warmup: 10! of
Calorie Row
Rope Slams (Inversion Rope)
Jumping Lunges
+++++++++++++++++++++++
Buy-in: Reverse Hypers 3x12
++++++++++++++++++++++++
Strength: Snatch Grip Deadlift 5x3
++++++++++++++++++++++++
WOD: Death by Deadlift + Box Jumps 24/20"
**Use 75% of Working Deadlift but with clean grip
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Endurance: Meet at ECC @ 6 am
Row 1 mile + Run 2 miles + Row 1 mile
Saturday
Warmup: Coaches Choice
+++++++++++++++++++++
Super Saturday WOD:
For Time
50 Wall Balls 20/14
400 meter run
20 Hang Clean 135/95#
30 Box Jumps and Over 24/20#
800 meter run
30 Box Jumps and Over
20 Hang Cleans
400 meter run
50 Wall Balls
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Sunday
Happy Easter! ~ Regular Scheduled Classes
Amnesty - Pick a workout you may have missed/ Make up your own / Work on a Skill
**7 am Sunday Funday ~ Everyone welcome even non members
===============================
Monday
Warmup: 3 Rounds
10 KBS
10 Pushups
10 Pullups
10 Calorie Row
+++++++++++++++++++
Buy-in: Tabata Double Unders
+++++++++++++++++++
Strength: Seated Dumbell Press 4x8
++++++++++++++++++++
WOD: 10! of
Power Cleans 155/105
*with 10 burpees after each set + dumpster dash
-----------------------------------------------------------
Rugby Conditioning: Row 100 Calories
**At the top of each minute 3 Kettlebell Cleans + 3 Burpees over rower
***Start with row (try and accumulate as many calories as possible in the first minute :)
Warmup: 15 minutes of
10 Single Arm KB rows
10 KB pull overs
10 KB deadlifts
10 KB shoulder presses
++++++++++++++++++++++
Strength: Bench 10! ~ Increasing Weight
++++++++++++++++++++++
WOD: For Time
1000 meter row then,
5 Rounds of
20 KBS 55/35#
20 Burpees