Super Saturday

“Cooper”

10 Rounds for Time

10 Burpees

10 Air Squats

10 Pushups

10 Situps

*30 minute CAP!

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Sunday Funday 8 & 9 am Classes

Open Gym Avail 8 - 10 am

Superset Strength

Power Jerks 6x3

+ 6 Lateral Jumps w Pause

+ 5-8 Kneeling Plate Drops

10 Min AMRAP

• 30 DU / 60 Single Jump Rope

• 6 Alt DB Clean and Jerks (35/55)

• 30 DU / 60 Single Jump Rope

• 20 m Farmers Carry

Warmup: 15 minutes of:

8 Single arm Seated DB Press,

8 Single Arm Bentover rows,

12 banded push downs

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Strength: Shoulder Press 6x3

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WOD: 21-15-9-15-21 of

Push Press 95/65,

Calorie Row

Warmup: Coaches Choice

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Foundations: 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

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WOD: Teams of 2 athletes -

24 Minute AMRAP

Parter 1 2x around the building,

partner 2 1 mile assault bike

~ switch when both partners are done