`

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Tuesday, January 22nd

Warmup: 12 minutes of

30 meter farmers carry

2 minutes of squat therapy

30 second L-Sit holds

12 reverse hypers

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

Strength: OTM x 12 minutes

5 Push Press

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

WOD: 7! of

HSPU’s (strict)

Pullups (strict)

with a Dumpster Dash after every set

————————————————————-

Endurance: Meet at ECC @ 6 am

6 Rounds for Time

500 meter row

20 Burpees

30 DU’s

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Saturday - Monday, January 19th - 21st

Saturday

Warmup: Coaches Choice

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

mcghee.jpg

Ryan McGhee | Age 21

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

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

Sunday

Sunday Funday - 7 am ~ Everyone welcome! Even non-members

8 am & 9 am - Amnesty/Open Gym - Pick a workout you may have missed. Makeup your own. Or work on a skill

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

Monday

Warmup: 10 minutes of

10 meter banded monster walk

10 kbs

10 pushups

10 ghd situps

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

Buy-in: Coaches Game

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

Strength: OTM x 12 minutes 

5 Back Squats ~ moderate weight (athlete's choice)

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

WOD

7 minute AMRAP:

7 Wall balls 20/16#

7 Burpees 

Rest 3 minutes

7 minute AMRAP:

7 KB Thrusters

7 10-meter sprints

Rest 3 minutes

7 Minute AMRAP

7 KB lunges

7 Cal Row

----------------------------------------------------

New Haven Rugby Conditioning: 10 minute amrap

1 ab mat situp + 1 burpee over ab mat

2 ab mat situps + 2 burpees over ab mat

3.... until time is called 

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Friday, January 18th

Warmup: 10 minutes of

10 Banded monster walk steps

15 Banded Deadlifts

20 Banded Pull aparts

25 Banded Lat Pull downs

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

Strength: Bench 6x3

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

WOD: 10 Minute AMRAP - UP by 2’s

2 Calorie Row

2 Power Snatches 115/75#

4 Calorie Row

4 Power Snatches

6 Calorie Row

6 Power Snatches…. Increase by 2 reps until time is called

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Thursday, January 17th

Warmup: Coaches Choice

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

WOD: 2 Rounds for Time (with a Partner)

  • 11 Rope Climbs

  • 200 meter Buddy Carry

  • 33 Power Cleans (135/95 lb)

  • 400 meter Buddy Carry

  • 55 Front Squats (135/95 lb)

  • 66 Burpees


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Wednesday, January 16th

Warmup: 8!

Pullups

Wallballs

Double Unders

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

Strength: Snatch Grip Deadlift 6x3

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

WOD: 4 x 4 Minute AMRAP with 3 minutes rest between each set

20 Double Unders

10 KBS 55/35#

5 Box Jumps 30/24”

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Tuesday, January 15th

Warmup: 2 rounds:

 300 meter row

 10 box jumps

20 lunges

10 med ball cleans

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

Strength: Power Jerk 6x3

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

WOD: 21-18-15-12-9 of

Shoulder to Overhead 75/55#

Burpees

—————————————————————

Endurance: Meet at ECC @ 6 am

OTX x 24 minutes

Odd: 30 seconds max calorie row

Even: 30 seconds max burpee + shuttle run (1 burpee at each turn)

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Saturday, January 12th

A gym that runs and jumps together… stays together.  #ECCstrong

A gym that runs and jumps together… stays together. #ECCstrong

SATURDAY

Warmup: Coaches Choice

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

WOD: 30 Rounds for time

3 Pullups

5 Burpees

7 Wallballs 20/14#

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

SUNDAY

Sunday Funday @ 7 am - Anyone is welcome!

8 & 9 am - Amnesty Pick a workout you may have missed or work on a skill

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

MONDAY

Warmup: 10 minutes of

10 medball cleans

10 kbs

10 kb lunges

10 calorie row

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

Strength: Back Squat 3x10

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

WOD: “Jackie”

1000 meter row

50 Thrusters 45/35#

30 Pullups

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Friday, January 11th

Warmup: 10 minutes of

2 times run around room

2 forward rolls

10 ring rows

10 ring pushups

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

Strength: OTM x 10 minutes

3 Heavy Thrusters

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

WOD: 10 Minute AMRAP

30 Double Unders

15 KBS 55/35#

30 Double Unders

15 Toes to Bar

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Thursday, January 10th

Happy Birthday Sweet Lou! The sweetest smelling rugby player I have ever played with

Happy Birthday Sweet Lou! The sweetest smelling rugby player I have ever played with

Warmup: 4 rounds for time

10 meter bear crawl

20 jumping jacks

30 seconds L-sits

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

WOD: “Sweetest”

Teams of 3 Athletes

2 Rounds

200 meter run (each)

100 Power Snatches 75/55#

200 meter run

100 Box Jump Overs 24/20”

200 meter run

100 Thrusters 95/65#

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Wednesday, January 9th

Mobility—>Ability!

Mobility—>Ability!

Warmup: 10 minutes of

20 meter banded walks

20 banded deadlifts

20 banded standing flies

20 wipers

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

Buy-in: 10 minutes of Ring Muscle-Up Practice

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

Strength: OTM x 10 minutes

2 - Deadlifts

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

WOD: For Time

30 Calorie Row

3 Rounds of DT

20 Calorie Row

2 Rounds of DT

10 Calorie Row

1 Round of DT

**”DT” = 12 Deadlifts 155/105# + 9 Hang Cleans 155/105# + 6 Shoulder to Overhead 155/105#

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Tuesday, January 8th

Warmup: 7! Burpees + 20 Double Unders

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

Strength: OTM x 10 minutes

2 - Push Jerks (Must be taken from the floor)

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

WOD: 10 Rounds for Time

15 Situps

30 Air Squats

**this workout is a sprint! Go as fast as possible

————————————————————————

Endurance: Meet at ECC @ 6 am

10 x 10 KBS + 200 meter spring (rest = Work)

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Saturday - Monday, January 5th - 7th

Brandon hitting two big PRs on New Year’s Day.  Keep up the impressive work!

Brandon hitting two big PRs on New Year’s Day. Keep up the impressive work!

Saturday

Warmup: Coaches Choice

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

WOD: For Time (30 Minute Cap)

Teams of 3 Athletes

3 Rounds of

40 HSPU’s

40 Chest to Bar Pullups

then,

30 Clean and Jerks 115/80#

30 Clean and Jerks 135/95#

30 Clean and Jerks 155/105#

30 Clean and Jerks 185/135#

30 Clean and Jerks 205/145#

30 Clean and Jerks 225/155#

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

Sunday

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

*7 am Sunday Funday - Everyone Welcome

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

Monday

Warmup: 12 minutes

10 banded pull aparts

10 banded monster walks

10 banded deadlift

10 - 10 meter run

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

Buy-in: OLY bar Good Mornings 3x10

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

Practice: 10 minutes rope climb practice

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

WOD: For Time

30 Pullups

400 meter run

15 DB Alternating Snatches 50/35#

800 meter run

15 DB Alternating Snatches

400 meter run

30 Pullups

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Friday, January 4th

Warmup: 10!

Calorie Row

Reverse Hypers

Ring Rows

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

Strength: Bench 6!

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

WOD: For Time

21-15-9 of:

Wall Balls 20/14#

Pushups

Then,

9-15-21 of:

Toes to Wall

Medball Cleans 20/14

Then,

21-15-9 of:

Wall Balls

Pushups

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Thursday, January 3rd

Make 2019 your year to step it up.

Make 2019 your year to step it up.

Warmup: 4 Rounds ~ not for time

250 meter row

40 foot bear crawl

20 med ball slams

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

Stability: Bulgarian Split Squat: 4x10

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

Strength: Back Squat 5x5

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

WOD: Teams of 2 Athletes

15 minute AMRAP

1 - 10 meter run + 1 Burpee

2 - 10 meter run +2 Burpees

3 - 10 meter run + 3 Burpees

continue adding reps until time is called

——————————————————————

Endurance: Meet at YMCA Pool @ 6 am

1200 meter swim ~ for Time

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Wednesday, January 2nd

HAPPY NEW YEAR!

HAPPY NEW YEAR!

Warrmup: 3 Rounds of

6 Frog Hops

8 Reverse Lunges 

10 Pushups

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

Buy-in: Perfect Snatch Complex ~ dont care about weight - we need perfect movement!

Mid-shin to high hang x6

Mid-shin to snatch pull x6

Mid-shin to power snatch x6

Mid-shin to full squat snatch x 6

Over-head Squat x6

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

Strength: Snatch (power or full squat ~ depends on the athlete)

1x5, 3x3, 3x1

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

WOD: 10!

KBS 70/55#

Box Jumps 30/24"

10 meter sprints

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Saturday - Monday, December 29th - 31st

SATURDAY

Warmup: Coaches Choice

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

Super Saturday WOD:

5 Rounds for Time

500 meter row

400 meter run

6! of:

Sumo Deadlift High Pull 95/65#

Hang Power Cleans 95/65#

Shoulder to Overhead 95/65#

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

SUNDAY 

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

**7 am Sunday Funday - anyone is welcome ~ even non members

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

MONDAY

Warmup: 3 Rounds of

200 meter row

15 OHS with OLY bar

10 Ring Pushups

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

Buy-in: OLY Bar Over-head walking lunges 4x10 steps ~ max load (bar cannot hit floor between sets)

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

WOD: “Fight Gone Bad”

3 Rounds of

1 Minute Max Rep Wall Balls 20/14#

1 Minute Max Rep Sumo Deadlift High Pull 75/55#

1 Minute Max Rep Box Jumps 20/16”

1 Minute Max Rep Shoulder to Over-head 95/55#

1 Minute Max Calorie Row

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Friday, December 28th

Warmup: 10 minutes of

2 times run around room

2 forward rolls

10 ring rows

10 ring pushups

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

Buy-in: 100 Ab mat situps

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

Strength: 5x2 Split Jerks

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

WOD: 3 Rounds of

1 minute max rep jerk 95/65#

1 minute max rep KBS 55/35#

1 minute max rep HSPU’s

1 minute rest

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Thursday, December 27th

Warmup: 10!

Calorie Row

Reverse Hypers

Ring Rows

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

Buy-in: Body Builder

4x10 Dumbell Incline press 

4x10 Trap bar Shoulder Shrugs

4x10 Plate Raises

4x10 Standing Single Dumbell Tricept Ext

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

WOD: Teams of 2 Athletes

22 Minute AMRAP

2K Row

100 Box Jumps 30/24”

30 Thrusters 75/55#

30 Thrusters 95/65#

30 Thrusters 115/75#

30 Thrusters 135/85#

30 Thrusters 155/95#

30 Thrusters 185/115#

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Wednesday, December 26th

Warmup: 5 Rounds of

5 Pullups

10 Pushups

15 KBS

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

Strength: Push Press 5x5

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

WOD: 10!

Power Clean 155/115#

Bar Facing Burpees

with 20 Double Unders after each set

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