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Saturday - Monday, September 22nd - 24th

Saturday

Warmup: Coaches Choice

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

WOD: 3 Rounds for Time

10 Power Cleans 185/135#

20 Chest to Bar Pullups

30 Double Unders

then,

Run 1 mile

rest 2 minutes - then,

10 minute AMRAP

1 Hang Snatch 115/65#

1 Burpee

2 Hang Snatch

2 Burpees…. Increase by 1 rep until time is called

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

Sunday

Sunday Funday - 7 am Everyone is Welcome ~ Even non members

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

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

Monday

Warmup: 10 minutes of

5 box jumps

10 Kettlebell Deadlift

1 dumpster dash

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

Buy-in: 50 med ball cleans 20/14#

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

OTM x 12 minutes of

3 Front Squats

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

WOD: “Helen”

3 Rounds for Time

400 meter run

21 Kettlebell Swiings 55/35#

12 Pullups

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Friday, September 21st

Warmup: 4 Rounds ~ Not for Time

10 Ring Rows

8 KBS

6 Windshild wipers

4 calories row

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

Strength: Bench 10-8-6-4-2

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

WOD: 12!

Deadlift @ BW

T2B

with 1 dumpster dash after each set

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Thursday, September 20th

Warmup: 4 round of

7 shoulder presses

7 stiff legged dead lifts

7 box jumps

7 wall to wall jogs

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

WOD: Teams of 2 or 3

For Time

2000 meter row

10 Clean & Jerks 135/95#

1500 meter row

20 Clean & Jerks

1000 meter row

30 Clean & Jerks

500 meter row

40 Clean & Jerks

————————————————

Endurance: Meet at YMCA @ 6 am

Team Swim

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Wednesday, September 19th

Warmup: 10 minutes of

10 back squats

10 pushups

10 situps

10 pullups

10 KBS

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

Strength: Power Clean 5!

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

WOD: 3 Rounds

3 minute AMRAP:

10 Pullups

15 Calorie Row

rest 1 minute

3 minute AMRAP:

10 KBS 55/35#

15 Double Unders

rest 1 minute

——————————————-

New Haven Rugby Conditioning

OTMx24 minutes

100 meter sprints

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Tuesday, September 18th

Warmup: 3 Rounds of

1 dumpster dash

10 situps

10 hip extensions

10 lunges

20 jumping jacks

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

Buy-in: Decline Ring Pushups 4x6

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

Strength: Split Jerk 6x2

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

WOD: 3 Rounds for Time ~ 12 minute CAP

400 meter run

20 Push ups

30 Wall Balls 20/14#

————————————————————————-

Endurance: meet at ECC @ 6 am

5 Rounds for Time

500 meter row

20 burpees

30 Double Unders

400 meter run

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Saturday - Monday, September 15th- 17th

Saturday

Warmup: Coaches Choice

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

WOD: Open 12.3

18 min AMRAP

15 Box Jumps 24/20”

12 Push Press 115/75#

9 T2B

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

Sunday

Sunday Funday @ 7 am ~ Everyone Welcome!

Amnesty - Pick a workout you may have missed during the week

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


MONDAY

Warmup: 4 Rounds of

10 PVC Pass-throughts

20 Banded Pull Aparts

30 Mountain Climbers

40 Jump Ropes

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

Buy-in: 10 minute Pistol work (one-legged squat) and progressions

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

Strength: Back Squat 5x8 ~ one and a halfs

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

IMG_0940.jpg

"Sebastian Strong"

3 Rounds of:

1 Minute Max Rep Burpees

1 Minute Max Rep Hang Cleans 75/45#

1 Minute Max Rep Box Jumps 20/16"

1 Minute Max Rep Jerks 75/45#

1 Minute Max Calorie Row

1 Minute Rest

*Score = Total number of reps completed!

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Friday, September 14th

Warmup: 10!

Calorie Row

Reverse Hypers

Ring Rows

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

Buy-in: Body Builder Friday

4x10 Dumbell Incline press 

4x10 Trap bar Shoulder Shrugs

4x10 Plate Raises

4x10 Standing Single Dumbell Tricept Ext

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

WOD: 5 Rounds for Time

20 Push Press 75/55#

400 meter run

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Thursday, September 13th

Warmup: 15 minutes of

3 Wall Walks

6 Box Jumps

9 Situps

12 Single Unders

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

Strength: Thrusters 6x3

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

WOD: Teams of 2 or 3 Athletes

For Time

2000 meter row

100 burpees

200 meter row

100 thrusters 45/33#

200 Double Unders

100 Pullups

————————————————————

Endurance: meet at ECC @ 6 am

200 calorie row!

top of each minute - perform 3 Kettlebell deadlifts

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Wednesday, September 12th

Warmup: 8!

Pullups

Wallballs

Double Unders

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

Buy-in: GHD Situps 4x10

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

Strength: Front Squat 6x3

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

WOD: “Isabelle”

30 Snatches for Time 135/95#

———————————————————

New Haven Rugby Conditioning

On the Minute x 20 minutes

Odd minutes: 40 seconds row - 20 seconds rest

Even minutes: 40 seconds run - 20 seconds rest

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Tuesday, September 11

Warmup: 5 Rounds 

300 meter row

10 ball slams

10 goblet squats

10 pushups

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

Buy-in: Reverse Hypers 4x10

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

Strength: OTM x 10 minutes

3 Push Presses + 7 Ab Mat situps

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

WOD: 5 Rounds for Time

5 Deadlift 275/135

10 Burpees

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

Endurance: Meet at ECC @ 6 am

10! Burpee Box Overs + 400 meter run

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Saturday - Monday, September 8th - 10th

Saturday

Warmup: Coaches Choice

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

WOD: 30 Minute AMRAP

"Badger" - 3 Rounds 

30 Squat Clean 95/65#

30 Pullups

800 meter Run

with time remaining --> perform... AMRAP of

10 Power Snatches 95/65#

20 Double Unders 

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

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

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

WOD: On the 2 minute

5 Rounds of

Speed Back Squats x 10 @ 30% BW 

rest 3 minutes

1 minute max rep wall balls 20/16

rest 3 minutes

On the 2 minute

5 Rounds of

Speed Deadlift x 10 @ 50% BW

rest 1 minute

1 minute max rep wall balls

 

 

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Friday, September 7th

Warmup: 6 Rounds of

10 Russian Twists

8 Med ball Cleans

6 Flat Bench Dumbell Flies

4 Cal Row

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

Buy-in: Weighted Ring Rows 4x10

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

Strength: Bench 6x3 ~ with 1 Round of Dumbell Manmakers after each set

*Athlete picks weight

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

WOD: 21-15-9

Floor Press @ 60% of Bodyweight

Ring Dips

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Thursday, September 6th

Warmup: 4 round of

7 shoulder presses

7 stiff legged dead lifts

7 box jumps

7 wall to wall jogs

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

Strength: Deadlift 6x3

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

WOD: Teams of 2~ Double DT

10 Rounds of

12 Deadlift 155/105#

9 Hang Clean 155/105#

6 Shoulder to Over-head 155/105#

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

Endurance: Meet at ECC @ 6 am

Team Brick

5 Rounds of

2 mile bike ride

400 meter run

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Wednesday, September 5th

Warmup: 3 rounds of

12 weighted step-ups 

3 forward rolls

1 dumpster dash

12 dumbell shoulder presses

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

Buy-in: 1 minute max rep lateral plate jumps

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

Strength: Shoulder Press 4x10

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

WOD: 3 Rounds for Time

400 meter run

21 Shoulder to Over-head 95/65#

12 Chest to Bar Pullups

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Tuesday, September 4th

Warmup: 3 Rounds of

10 10 meter jogs

10  Single leg deadlifts

10 pushups

10 toes to wall

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

Buy-in: HSPU's 10x2 ~ Strict

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

Strength: Front Squat: 8x3

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

WOD: For Time 

800 meter run

5 HSPU's

40 KBS 70/55#

400 meter run

10 HSPU's

30 KBS 

200 meter run

15 HSPU's

20 KBS

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

Endurance: meet at ECC @ 6 am

10, 15, or 20 minute out and back ~ no rest (negative Split)

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Saturday - Monday, September 1-3rd

Saturday

Warmup: Coaches Choice

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

WOD: For Time

10-8-6-4-2 of

Clean and Jerk 165/110#

Double Unders x 5

Calorie Row x 4

Situpups x 3

Pushups x 2

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

Sunday

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

**7 am Sunday Funday

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

Monday

Labor Day!!! 

Community Workout at 10 am! ~ ONLY Workout

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Friday, August 31st

 When life knocks you down, get back up... again and again for six minutes.  Way to go, Thursday crew.

When life knocks you down, get back up... again and again for six minutes.  Way to go, Thursday crew.

Warmup: 10 minutes of

1 Dumpster Dash

2 Forward rolls

3 HSPU's

6 KBS

10 Single Arm Over-head KB lung steps (Alternate after 5 Steps)

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

Strength: Bench 5-4-3-2-1-2-3-4-5 (Cannot Drop weights)

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

WOD: OTMX 20  minutes

Odd Minutes: 4 x 1 Kettlebell Snatches + 1 Single Arm Kettlebell Front Squat ~ Alternating Arms

Even Minutes: 1 Rope Climb

Comment

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Thursday, August 30th

Warmup: 12 minutes of

5 Heaving Snatch Balance

7 Floor Presses

9 Ring Rows

12 Box Jumps

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

Buy-in: 1 Mile Run

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

WOD: Teams of 2

8 minute max calorie row

7 minutes mas rep ab mat situps

6 minutes max rep burpees

5 minutes max rep box jumps

4 minutes rep double unders

3 minutes max rep bar muscle ups

*only 1 athlete in motion at one time

**score = max reps

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

Endurance: Meet at YMCA @ 6 am 

Team Swim

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Wednesday, August 29th

Warmup: 4 Rounds ~ Not For Time

1 Dumpster Dash

10 Toes to wall

10 OLY Bar OHS

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

Strength: 6 x complex

1 power clean

3 OHS

6 Front Squats

12 Deadlift 

*Athlete picks weight

**Weights cannot return to the floor until deadlift or the complex is void

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

WOD: 6 Rounds for Time

10 Pullups

10 Sumo Deadlift High Pulls 95/65#

400 meter run

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

New Haven Rugby Conditioning:

OTM x 24 minutes

100 meter sprint

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Tuesday, August 28th

 #tripleextension

#tripleextension

Warmup: 4 Rounds ~ Not for time

100 meter row

Heaving Snatch Balance Work

Stiff legged Deadlift Work

Shoulder to Over-head Work

**Athlete picks number of reps to show great form and warmup

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

Buy-in: Dips 5x6

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

Strength: Shoulder Press 3x3, Push Press 3x2, Jerk 3x1

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

WOD: 10 Minute AMRAP

Max Distance Farmers Carry 70/55's

**Each time you place the kettle bell down the athlete must do 3 burpees

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

Endurance: Meet at ECC @ 6 am

Mile Something Else! 

Prowler, Sled, Yoke! Go!!!!

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