Super Saturday

7 min amrap:

5 squat cleans 155/95#,

5 Burpees

3 min rest

7 min Amrap:

5 hang cleans 135/115#,

2 Rope Climbs

3 min rest

7 min amrap:

5 Power Snatches 135/95#,

3 Bar Muscle Ups

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Sunday Jul 20

8 & 9 AM Classes

Open Gym Avail. 8 - 10 am

Warmup

• 1 Min Cardio

• 6 Front Foot Elevated Rev. Lunge (Slow)

• 10 Straight Arm Lat Pulldown

• 10 Jump Squats

• Superman Holds + Hollow Holds

3 OTM x 12 Min Deadlift

5 Rounds for Time of:

• 10 KBS (55/35#)

• Fence-n-back Farmers Carry (55/35# x 2)

• 15 Abmat Situps (rx+ GHD)

• 60 Singles/30 Double Unders

Warmup: 10 mins of:

10 banded monster steps,

10 banded deadlifts,

10 Ring Rows,

10 Pushups,

10 10-meter shuttle run

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

Body Building: Super Sets

5 Rounds

1a: Sumo Deadlift x 8,

1b: Hip Thrust x 8,

4 Rounds

2a: GHD situps x 12-15,

2b: GHD Hip Extensions,

3 Rounds

3a: Weighted Lunge Steps x 12-16,

3b: Reverse Hypers x 12-16,

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

Sellout: 40/50 Calories on Assault Bike

Warmup: 10 minutes of:

kneeling KB around the world x 8,

KB RDL x 8

KB Russian twist x 8,

Plank position shoulder taps x 8,

8 calorie ski erg

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

WOD: Teams of 2 Athletes - (I go - you go!)

20 Rounds of

300 meter row

20 DU’s or 60 Single Unders