Warmup: 3 Rounds ~ not for Time:

row, bike or ski for 10 calories,

Alternating Quadaped x 10,

Side plank hold x 30 seconds (each side),

banded good mornings x 10

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

Strength: Front Squat 5x3

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

WOD: 5 Rounds for Time:

30/20 Calorie Row,

20 Wall Balls 20/14#,

20 meter walking lunges

Super Saturday

OTM x 8 minutes

2 Snatches

OTM x 8 minutes

2 Clean & Jerks

rest

for time:

500 meter row then,

24-21-18-15-12-9-6-3:

GHD or weighted Situps

Pull ups

with 20 DU's Between each round,

then

500 meter row

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

Sunday Funday @ 8 & 9 am Classes

Open Gym avail. 8-10 am

Sunday Strength

Z press 6x4

+ 8-10 Barbell Good Mornings

4 Rounds Deep Core Work

• 20m Prowler push

• 10 KB Banded Russian Twists

• 10 DB Windmills

• 10 KB Plank Pull Throughs

• 10 Med Ball Slams

Warmup: 12 minutes of: 300 meter row,

Plank position plate drag x 10 meters,

Banded pull aparts x 20,

Banded Flies x 20,

bar hang x 30 seconds

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

Strength: Body Building

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