Super Saturday

Warmup: Double Under Practice

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WOD: On the 12 minutes for 36 minutes ~ 3 Rounds:

50 calorie Assault Bike,

40 Double Unders,

30 DB Front Squats 50/35’s,

20 DB Push Press 50/35’s,

800 meter run

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Sunday

Dominate the Day!

First Workout at 8 am ~ Sign up for your heat when you arrive and check in at ECF… Heats will be performed every 30 minutes!

“Sabastain Strong”

3 Rounds of:

1 Minute Max Rep Burpees

1 Minute Max Rep Hang Clean

1 Minute Max Rep Box Jumps

1 Minute Max Rep Shoulder to Over-head

1 Minute Max Rep Calorie Row

1 Minute Rest

Warmup: 10 mins of:

10 banded monster steps,

10 banded deadlifts,

10 Ring Rows,

10 Pushups,

10 10-meter shuttle run

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Body Building:

1a: Sumo Deadlift x 8,

1b: Hip Thrust x 8,

2a: GHD situps x 12-15,

2b: GHD Hip Extensions,

3a: Weighted Lunge Steps x 12-16,

3b: Reverse Hypers x 12-16,

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Sellout: 40/50 Calories on Ski Erg

Warmup: 10 minutes of:

kneeling KB around the world x 8,

Kneeling Single arm KB press x 8 (each side),

KB Russian twist x 8,

Plank position shoulder taps x 8,

8 calorie ski erg

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Strength: 4 Rounds not for time:

OLY bar row x 8-12,

Eccentric Pullups x 6-8,

Box Assisted Pullups x 6-8,

Hollow Rocks x 10

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WOD: 20 minute AMRAP: Teams of 2 Athletes-

60 Calorie Row,

30 Power Cleans 135/95#,

90 Double Unders

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Endurance: Meet at ECF @ 530 am

Team WORKOUT Surprise