Super Saturday

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Warmup: Coaches Choice

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Open 22.1

15 Minute AMRAP

3 Wall Walks,

12 DB Snatches 50/35#,

15 Box Jumps and Overs 24/20"

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Sunday

Sunday Funday @ 8 am

4x8 Barbell Z Press

Bodybuilding 3 Rounds of

10 x Gorilla KB Row

10 x Russian twist w press

10 x KB Shrug

10 x KB Pullovers

10 x KB Seated OH Press

10 min of 30: on/30: rest - 10 m Sprints

9 am ~ Open Gym & New Haven Rugby Strength and Conditioning Class

Warmup: 12 minutes of:

10 banded good mornings,

8 Reverse Hypers,

6 GHD Situps,

4 Burpee Box overs,

2 Forward Rolls

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Strength: Deadlift 3x10

Prowler Push + Pull: 3x15 meters

Kroc Row: 3x8 (each side) <Rowvember>

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WOD: 10! of

Calorie Bike,

Deadlift 225/155#

Warmup: 2 Rounds of:

400 meter jog,

12 pushups,

12 curlups,

12 banded deadlifts,

12 banded pull aparts

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Strength/Skill: 15 minutes working on Turkish Get-ups

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WOD: Teams of 2 :

50-40-30-20-10 of

WB 20/16,

KBS 70/55#,

burpees

- ONLY 1 athlete in motion at a time

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Endurance: Meet at ECF @ 530 am

Coaches Choice ~ Plyometrics and bounding :)