Endurance Day

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Warmup: 6 Rounds of:

8/10 cal Ski Erg,

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

OLY bar rollout x 6,

Ring rows x 8

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WOD: 10 Rounds for Quality ~ NOT TIME

300 Meter Row Sprint

10 Consecutive Bounding Box Jump and over (boxes are in a row 1-10)

2 minute rest

Warmup: 10 minutes of:

200 meter run,

12 Reverse lunges,

12 Back Extensions,

12 KBS,

12 Ring Rows

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Strength: Back Squat: 3x8

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WOD: For Time:

10! of:

Power Clean 135/95#,

Bar Facing Burpees,

2x DU's

**Programming update! Beginning today - Tuesday and Thursday will be Endurance Days (there will be no other posted workout). Since we prescribe to periodization, and this phase is Endurance —> that will be our singular and coached program for those days during class times! Athletes can continue to utilize the space during open gym times for other workouts or programming :)

Warmup: 10 minutes of:

10 jumping jacks,

10 alternating reverse lunges,

10 plated calf raises,

10 banded hip flex extensions

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WOD: 6 Rounds for time: ~ 45 minute CAP

800 meter run,

1 minutes rest,

20 burpees,

1 minutes rest