Super Saturday

Warmup: Coaches Choice

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

OTM x 12 minutes

2 Power Cleans

Rest

30 Minute AMRAP

1 Rope Climb

5 Burpees

100 meter farmers carry

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Sunday

Sunday Funday @ 8 am

New Haven Rugby/Open Gym @ 9 am

Warmup 3 Rounds

• Banded Straight Arm Pull Down

• DB/KB Shoulder Front Raise

• Hollow Rock or Dead Bugs

• Scap Pushup Planks

• 1 Min Bike, Row, Jog

8 am Strength

Bench Press 2 x 8, 2 x 5, 2 x 2

Death by Pushup + 10 m shuttle

2 min Bike Max Cal Sellout

9 am Recovery

3 Rounds, Not for Time

• 200 m run

• 12 x Reverse Goblet Lunge w Twist

• 200 m Row

• 12 x Upside Down KB Press

• 1 min Bike

• 12 x Russian Twist w Plate

3 Rounds Not for Time

• 5 ea leg Airplanes with Foam Roller

• 10 Plank Shoulder Taps

• 5 Standing Toe Taps Front, Side, Back

Warmup: Coaches Choice

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

Body Building Bliss!

Super Set 4 Rounds:

1A: Front Rack Lunges x 12.

1B GHD Hamstring Curl x 12,

1C: GHD Situps x 15,

Super Set 3 Rounds of:

2A: Plate Pulls x 20 Meters,

2B: Wall Sits x 30-60 Seconds,

Super Set 2 Rounds of:

3A: OLY bar Hip Thrusts x 8,

3B: Sumo Deadlift x 15

Warmup: 3 Rounds of

1 minute reverse Assault bike shoulder cycle,

10 single arm kb press ( per side),

1 minute plank hold,

10 kb front raises

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

Strength/Skill: 3 Rounds of:

30 sec hanging hollow holds - 1 minute rest;

20 seconds of chin over bar holds - 1 minute rest,

30 max rep ring or bar rows - 1 minute rest

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

WOD: For Time:

10-12-14-16-18-20-18-16-14-12-10

calorie assault bike

with 30 seconds rest after each set

————————————————————

Endurance: Meet at ECF @ 530 am

For Time:

10-12-14-16-18-20-22-24-24-22-20-18-16-14-12-10

calorie assault bike

with 30 seconds rest after each set