Warmup: 4 Rounds of
1 Dumpster Dash
2 forward rolls
3 wall walks
4 box overs
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Strength: Shoulder to Overhead 100 reps ~ Athlete pick weight
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WOD: 25 Minute AMRAP
25 Calorie Row
25 Deadlift 135/95#
25 GHD Situps
25 Pushups
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Endurance: Meet @ ECC at 6 am
3x Death by burpee + 10 meter sprint
*rest 2 minutes after the last athlete finishes
Warmup: Coaches Choice
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OTM x 8 Minutes
3 - Snatches
OTM x 8 Minutes
3 - Clean & Jerks
rest 8 minutes
21-15-9-15-21 of
Power Snatch 95/75#
Burpees
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7 am ~ Sunday Funday ~ Everyone Welcome!
Amnesty - Pick a workout you may have missed during the week or work on a skill
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Warmup: 4 rounds of
3 Plank to Prayer
4 pullups
5 burpees
6 med ball cleans
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Strength: Back Squat - 100 reps (try and do as little sets as possible) ~ Athletes picks weight
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WOD: 10! of
Power Clean 185/105#
3xDU’s
Warmup: 10 minutes of
2 times run around room
2 forward rolls
10 ring rows
10 ring pushups
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Buy-in: 100 Ab mat situps
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Strength: OLY Bar Roll outs 6x8 with 10 Ring Rows after each set
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Flex Friday! **All to be done as super sets
Standing OLY bar shoulder press: 5x20! (make sure you use light weight) with 10 Bent over rows after each set
Flat Bench Dumbell Flies: 5x12 with 20 alternating seated dumbell curls after each set (use same weight)
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WOD:
10 minute AMRAP
5 pullups
10 burpees
1 Dumpster Dash