Monday

Warmup: 3 Rounds of

Ski Erg x 10 cals

Dumbell Press x10,

OLY Bar Upright Row x15,

Box Jumps x5

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Strength: Power Jerks: 10x2

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WOD: 4 Rounds for Time:

12/8 Calorie Bike,

12 Power Jerks 135/95#,

12 Knees to Elbows

Super Saturday

10 Rounds for Time

3 Clean & Jerks 135/95#

4 Pullups

5 Pushups

6 Deadlifts 135/95#

400 meter run

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Sunday

Sunday Funday @ 8 am

New Haven Rugby/Open Gym @ 9 am

Sunday Strength

6 Rounds of

4 Box Squats + 6 Wall-Sissy Squats

WOD - 20 min Amrap

10/15 Cal Row

30 Air Squats

20 KB Deadlift (75/55)

10 Plate Burpees

Warmup: 10 Minutes of:

10 cal ski erg,

10 Arnold Presses,

10 Banded Face Pulls

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Strength: Bench Press 6x3

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WOD: 12 minute AMRAP:

3 HSPU's,

12 Seated Banded Rows,

18 Ab mat Situps