Warmup: 8!

Calorie Row

Burpee over rower

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

SuperSet = We are starting a micro-cycle of hypertrophy training! When doing supersets you should be moving from movement to movement without rest. The rest will occur when the entire round is completed; then the athlete should rest as needed.

SuperSet: 5 Rounds ~ Not for Time

A - Sumo Deadlift x 6

B - Kettlebell Goblet Squats x 10

C - Skin the Cat x 3

*Rest between rounds as needed

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

WOD 1: OTM x 20 minutes

Odd minutes: 3 Squat Cleans 155/105#

Even minutes: 10 Box Jumps & Overs 24/20"

WOD 2: OTM x 12 minutes

100 meter sprints

Warmup: 12 minutes of

30 seconds L-Sit Holds

10 KB Single Legged Deadlift

10 Supermans

30 second HS Holds

Dumpster Dash

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

SuperSet = We are starting a micro-cycle of hypertrophy training! When doing supersets you should be moving from movement to movement without rest. The rest will occur when the entire round is completed; then the athlete should rest as needed.

SuperSet: 5 Rounds ~ Not for Time

A - Shoulder Press x 5 (moderate weight)

B - Kettlebell High Pull x 10

C - Banded Pull A-Parts x 20

*Rest between rounds as needed

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

WOD: 3 Rounds for Time

800 Meter Run

30 Pushups

30 Jumping Lunges 

30 Ab Mat Situps

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Endurance: Meet at ECC @ 6 am

20, 30 or 40 Minutes out and Back ~~ Must Negative Split 

Saturday

Warmup: Coaches Choice

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

Super Saturday

"Allison" 

For Time:

1000 Meter Row

25 PUllups

25 Wall Balls 20/16#

25 Power Cleans 95/65#

25 Bar over Burpees

25 Thrusters 95/65#

25 Toes to Bar

1 mile run

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

**7 am Sunday Funday - Everyone Welcome ~ even non members

===================================

Monday

Warmup: 10!

Ball Slams

Russian Twist with ball

10 meter back pedel

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

SuperSet = We are starting a micro-cycle of hypertrophy training! When doing supersets you should be moving from movement to movement without rest. The rest will occur when the entire round is completed; then the athlete should rest as needed.

SuperSet: 5 Rounds ~ Not for Time

A - Front Squats x 5 (moderate weight)

B - Weighted Back Extensions x 8 (using plates)

*Rest between rounds as needed

WOD: 15 Minute AMRAP

15 Wall Balls 20/16#

15 Knees to Elbows

15 Calorie Row