Warmup: 3 rounds of:

200 meter jog,

30 Second Side Plank Holds (each side),

10 banded hip extensions,

10 goblet squats

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Strength: Back Squat 3x6

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

DU's,

Wallballs

Super Saturday

OTM x 10 minutes

3 Snatches

OTM x 10 minutes

3 Clean & Jerks

Rest

For Time:

100 cal bike,

100 medball cleans,

100 box steps

@ every 2 minute do:

6 ab mat situps + 3 Pushups

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Sunday

Sunday Funday Join us for Classes @ 8 or 9 am

Open gym available 8-10 am for any makeup work or solo programming

Group Warmup

Group Strength: 6 x 3 KB Jerks w Pause

Option 1)

Strength WOD, 10 Rounds for Time

• 4 DB Deadlift

• 3 DB Hang Cleans

• 2 DB Shoulder to Overhead

• 1 DB Devil Press

• Sandbag sprint ~ 40 m

Option 2)

Recovery Circuit - 3 to 4 Rounds

• 10 x Banded Deadlift

• 10 x Kneeling Banded Press

• 10 x Jumping Skiiers

• 10 x Russian Twist

• 10 x Cobra Good Mornings

• 100 x Jump Rope

Warmup: 12 minutes of:

300 meter row,

Plank postition plate drag x 10 meters,

Banded pull aparts x 20,

Banded Flies x 20,

bar hang x 30 seconds

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Body Building Bliss:

Close Grip Bench with 3 second tempo down 5x5,

KB Row 4x10 (each arm),

Single Arm half kneeling Landmine Press 4x12 (each arm),

Chin-up 4x max reps,

KB Pull-overs 4x12,

Weighted Knee-ups 4x12