Warmup: 3 Rounds ~ not for Time:
row, bike or ski for 10 calories,
Alternating Quadaped x 10,
Side plank hold x 30 seconds (each side),
banded good mornings x 10
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Strength: Front Squat 5x3
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WOD: 5 Rounds for Time:
30/20 Calorie Row,
20 Wall Balls 20/14#,
20 meter walking lunges
Super Saturday
30 Rounds for Time
5 Wall Balls
3 Pullups
1 Power Clean 225/155#
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Sunday
Sunday Funday @ 8 am
New Haven Rugby Session/ Open Gym @ 9 am
8 AM Strength Superset
6 x 4 Z Press Tempo 3-0-0-1
+ 8 Banded Face Pulls
12 Min Amrap
1, 2, 3, 4... increase by one rep until time is called
Push Press 95/65
Russian Twist
10 m Sprint
9 am Recovery Stations
2 Min Self Paced Work, 1 Min Rest, 4 Rounds
Good Mornings
Standing Quad Extension
Banded Floor Press
Banded Face Pulls
Monster Walk
Crab Walk
Bicep Curls
Tricep Push Down
Warmup: 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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Strength: Body Building
Close Grip Bench with 3 second tempo down 5x5,
KB Row 4x10 (each arm),
Single Arm half kneeling Landmine Press 4x12 (each arm),
Chin-up 4x max reps,
KB Pull-overs 4x12,
Weighted Knee-ups 4x12