Warmup: 3 Rounds of:
8 Close Grip Bench,
8 seated DB Press,
8 Flat Bench Flies
8 Calorie Assault bike
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Strength: Bench Press 5x3
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WOD: 5 Minute AMRAP:
5 KB Push Jerks,
5 Pullups
Rest 2 minutes,
3 Minute AMRAP:
6 Plank Ups,
6 Dips
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Endurance: Meet at ECF @ 530 am
50-40-30-20-10 of
Calorie Row
10-meter sprints
Warmup: 3 rounds ~ not for time:
6 Calorie Assault Bike
6 Front Rack Reverse Lunges,
6 Weighted Hip Extensions,
6 banded donkey kickouts
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Strength: Back Squat 5x3
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WOD: for time:
1000 meter row, then
3 rounds of
20 Alternating Single Arm DB snatches 50/35#,
30 Pushups, then
1000 meter row
Helton:
3 Rounds for Time:
800 meter run
30 dumbell squat cleans 50/35#,
30 burpees
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Sunday Funday @ 8 am ~ Everyone is Welcome!
Team Rugby Training @ 9 am