Warmup: 3 minutes on Assault bike then,

3 Rounds of:

10 plank position shoulder taps,

10 curl ups,

10 walking lunges,

10 ring rows

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Skill: Hang Squat Clean 6x3

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WOD: For Time: 10!

Power Cleans

Dumpster Dash

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Endurance: Meet at ECF @ 530 am

Dominate the Day Workout :)

Welcome to the start of Elm City’s Fall Power Phase!

Warmup: 12 minutes of:

10 meter runs x 6,

Hip Extensions x 8,

Goblet Squats x 10,

Single Unders x 12

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Power: 20 minutes to establish a 1 Rep Max

Back Squat

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WOD: For Time:

21-15-9 of

Thrusters 75/55#,

Burpees

Super Saturday

OTM x 40 Minutes:

Minute 1: Rope Climb x 1,

Minute 2: Hang Clean x 5,

Minute 3: Assault Bike x 8/10 Calories,

Minute 4: Snatch x 3,

Minute 5: Row x 8/10 Calories

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Sunday

Sunday Funday @ 8 am

Skill : KB Windmills

3 Rounds of:

Station 1)

10 x Landmine Rotation

10 x Landmine Push-Press Out(5 ea arm)

10 x Landmine Lunge (5 ea lg)

Station 2)

Bike 30: on 30: slow/recover until you reach 20/30 calories

Open Gym 8 - 10 am