Warmup: 6 Rounds of:

10 cal Ski Erg,

Alternating seated db presses x 8 (4 each side),

OLY bar rollout x 6,

Ring rows x 8

+++++++++++++++++++++++++++++++++++

Strength: 15 minutes to establish a heavy single jerk

+++++++++++++++++++++++++++++++++++++

WOD: 20-10-5 of

Double DB Deadlift,

Single DB Russian Twist,

20-10-5 of

Double DB Hang Squat Clean,

Burpees,

20-10-5 of

Double DB Shoulder to Overhead,

10- meter sprints

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Endurance: Meet at ECF @ 530 am

OTM x 30 Minutes

ODD minutes - 40 second row,

EVEN minutes - 40 second shuttle run

Warmup: Single Arm KB Push Press 3x6/side,

KBS with 3 second pause at top 3x8,

Weighted Hip Extension with KB

++++++++++++++++++++++++++++++++++

Strength/Skill: 15 minutes to establish a heavy single Snatch

++++++++++++++++++++++++++++++++++

WOD: For Time:

50 lunges then,

5 Rounds of

5 HSPU's,

10 T2B,

400 meter run

Super Saturday

OTM x 8 Minutes

2 Snatches

OTM x 8 Minutes

2 Clean & Jerks

Rest

5 Rounds for time:

15/12 Calorie Bike,

12 Double DB DL 50/35's,

9 Hang Double DB Hang Clean 50/35's,

9 Double DB Jerks 50/35's

2 Rope Climbs

=============================

Strongman Sunday 8 & 9 AM

Class Warmup

• 1 Min Cardio

• Superman to Hollow Hold

• Duck Walk

• Air Squat + Jump

• Lat Pulldown (Straight arm)

Front Squat 6x3

Strongman Sunday WOD

3 Rounds, 1 min on/ 1 min off

• Calorie Row

• SandbagToss

• Prowler Push

• Yolk Carry / KB Farmers Carry

OR:

Recovery Sunday WOD

16 Min, Moderate RPE

• 5/8 Calorie Row

• 8 Cossack Squats

• 8 KB/DB Shoulder Press

• 8 Reverse Lunges