Holiday Weekend Schedule

ONLY 1 Workout on Monday @ 9am

All other classes and times are normal

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Super Saturday

7 min amrap:

5 squat cleans 185/95#,

10 dips

3 min rest

7 min Amrap:

5 hang cleans 155/115#,

2 Rope Climbs

3 min rest

7 min AMRAP

Calorie Row

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Sunday

Sunday Funday @ 8 am

Strength Superset of

3x10 Bench Press

+ 10 KB Gorilla Rows

2 Rounds, 4 Min ea Station

Station 1)

3 Jefferson Curls

10 Hollow Rocks (or 30: hold)

10 KB Side Bends

1 Min Rest Between Stations

Station 2)

30 Jump Rope

10 Jump Squats

10 Lateral Ski Jumps

Open Gym @ 9 am

Warmup: 3 minutes on Bike, row, or ski, then

3 rounds of:

7 goblet squats,

9 Elevated Pushups on OLY bar,

11 Ring rows,

13 Ab mat situps

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Strength: Power Jerks 3x10

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WOD: For time:

400 meter run,

25 pullups, then

30-20-10 of

Wall balls,

Push Presses with WB,

25 pullups,

400 meter run

Warmup: 10 minutes of:

shoulder taps x 10,

banded paloff press x 10 (each side),

oly bar rows x 10,

flat bench flies x 10

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Strength: 3 Rounds ~ not for time

hollow rock x 20

superman x 20

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WOD: 50-40-30-20-10 of

calories on Assault bike,

Ab Mat Situps

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Endurance: Meet at ECF @ 530 am

50-40-30-20-10 of

calories on Assault bike,

Ab Mat Situps

with run around the building after each set