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Thursday

Warmup: 4 rounds of

10 Plank ups

20 situps

30 jump ropes - singles

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

4x3 min AMRAP with 2 min rest between

3 Thrusters 155/95#

6 Front Squat Lunges 155/95#

10 Double Unders

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Endurance: meet at ECC @ 545 am ~ Coach Kimmie

Brick: 40  minute bike + 20 min run (All athletes are welcome WITH BIKE)

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Friday

Warmup: 8!

 med ball deadlifts

 med ball cleans

 med ball presses

 med ball Russian twists

 med ball pushups

1 Dumpster Dash

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

OTMX12 minutes of

3 Shoulder presses @ 75% of BW

~ taken from the floor

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

OTMx10 minutes of

3 Bench presses @ BW

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Saturday - Super Saturday

* Main WOD @ 9 am but all classes are as scheduled!

Warmup:

3 mins on roller

1 min reverse hypers

1 minute HS Walk Work

1 minute GHD

2 minutes box step ups

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

For Time:

1 mile run

50 pullups

800 meter run

50 KBS

400 meter run

50 burpees

 

rest 10 minutes

 

6 min AMRAP

3 HSPU's

3 Ring Muscle Ups

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Sunday

Amnesty - Pick a workout you may have missed during the week or work on a skill

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