Warmup: 

4 Rounds ~ not for time

250 meter row

60 ft Hand Stand Walk or Bear Crawl

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

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: 4 Rounds ~ Not for Time

A - Back Squat x 10

B - Bulgarian Split Squat x 10 (5 on each leg)

*Rest between rounds as needed

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

WOD: Teams of 2 or 3 

50-40-30-20-10

Power Snatches 75/55#

Double Unders

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Endurance: Meet at YMCA @ 6 am

Team Swim

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