Warmup: 15 minutes of:
8 Single arm Seated DB Press,
8 Single Arm Bentover rows,
12 banded push downs
+++++++++++++++++++++
Strength: Push Press 6x3
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WOD: OTM x 20 Minutes:
Minute 1: 6 burpee toes to bar,
Minute 2: 6 Double KB Push Presses
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Endurance: Meet at ECF @ 530 am
6 x 500 meter row + 10 Burpees ~ Rest 2 minutes between each round
or
6 x 1 mile Assault Bike + 10 Burpees ~ Rest 2 minutes between each round
Warmup: 10 minutes of:
Side Plank with rotation x 10,
Banded lat pulldowns x 12,
burpees x 8
++++++++++++++++++++++++
Strength: Deadlift 6x2
++++++++++++++++++++++
WOD: For Time
75 KBS 55/35# + 75 Single KB Deadlifts 55/35#
~ top of each minute 10 weighted Situps with KB
Super Saturday
10 Rounds for Time
5 Pull-ups
9 Deadlifts 135/95#
6 Hang Cleans 135/95#
3 Shoulder to Over-head 135/95#
12 Calorie Row
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8 am Sunday Funday Group Class
9 am Skill workshop* /open gym
* Working on building a specific skill or chasing a PR? Spend the hour with athlete-specific coaching to work towards your goal
Sunday Strength
Superset x 5 of
5 Z Press + 5 Banded Good Mornings
WOD
10 Alt KB Rainbow Pulls
10 Alt Cossack Squats
10 Med Ball Slams
12/8 Cal Bike