Warmup: 5 Rounds
300 meter row
10 ball slams
10 goblet squats
10 pushups
++++++++++++++++++++
Buy-in: Reverse Hypers 4x10
++++++++++++++++++++
Strength: OTM x 10 minutes
3 Push Presses + 7 Ab Mat situps
+++++++++++++++++++++++
WOD: 5 Rounds for Time
5 Deadlift 275/135
10 Burpees
------------------------------------
Endurance: Meet at ECC @ 6 am
10! Burpee Box Overs + 400 meter run
Saturday
Warmup: Coaches Choice
+++++++++++++++++++++
WOD: 30 Minute AMRAP
"Badger" - 3 Rounds
30 Squat Clean 95/65#
30 Pullups
800 meter Run
with time remaining --> perform... AMRAP of
10 Power Snatches 95/65#
20 Double Unders
======================================
Sunday
Amnesty - Pick a workout you may have missed during the week or work on a skill
*7 am Sunday Funday - Everyone Welcome
=======================================
Monday
Warmup: 12 minutes
10 banded pull aparts
10 banded monster walks
10 banded deadlift
10 - 10 meter run
+++++++++++++++++++++
Buy-in: OLY bar Good Mornings 3x10
+++++++++++++++++++++
WOD: On the 2 minute
5 Rounds of
Speed Back Squats x 10 @ 30% BW
rest 3 minutes
1 minute max rep wall balls 20/16
rest 3 minutes
On the 2 minute
5 Rounds of
Speed Deadlift x 10 @ 50% BW
rest 1 minute
1 minute max rep wall balls
Warmup: 6 Rounds of
10 Russian Twists
8 Med ball Cleans
6 Flat Bench Dumbell Flies
4 Cal Row
++++++++++++++++++++++++
Buy-in: Weighted Ring Rows 4x10
+++++++++++++++++++++++++
Strength: Bench 6x3 ~ with 1 Round of Dumbell Manmakers after each set
*Athlete picks weight
+++++++++++++++++++++++++++
WOD: 21-15-9
Floor Press @ 60% of Bodyweight
Ring Dips