`

Saturday

Warmup: Coaches Choice

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

Super Saturday

"Allison" 

For Time:

1000 Meter Row

25 PUllups

25 Wall Balls 20/16#

25 Power Cleans 95/65#

25 Bar over Burpees

25 Thrusters 95/65#

25 Toes to Bar

1 mile run

==================================

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

**7 am Sunday Funday - Everyone Welcome ~ even non members

===================================

Monday

Warmup: 10!

Ball Slams

Russian Twist with ball

10 meter back pedel

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

SuperSet = We are starting a micro-cycle of hypertrophy training! When doing supersets you should be moving from movement to movement without rest. The rest will occur when the entire round is completed; then the athlete should rest as needed.

SuperSet: 5 Rounds ~ Not for Time

A - Front Squats x 5 (moderate weight)

B - Weighted Back Extensions x 8 (using plates)

*Rest between rounds as needed

WOD: 15 Minute AMRAP

15 Wall Balls 20/16#

15 Knees to Elbows

15 Calorie Row

Comment