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Friday, November 16th

Warmup: 10!

Calorie Row

Reverse Hypers

Ring Rows

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

Strength: OTMX16 minutes

Odd - 6 Front Squats

Even - 12 Russian Twists with plate

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

WOD: 3 Rounds for Time

800 meter row

8 Floor Presses @ 3/4 BW

16 Deadlifts @ 3/4 BW

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Thursday, November 15th

 Carly looking YOKED under the watchful eye of Leslie!

Carly looking YOKED under the watchful eye of Leslie!

Warmup: 4 rounds for time

10 meter bear crawl

20 jumping jacks

30 seconds L-sits

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

Strength: OTMx16 minutes

Odd: 6 Sumo Deadlifts

Even: 12 Burpees

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

WOD: Teams of 2 ~ 22 AMRAP

2K Row

100 Box Jumps

30 Clean & Jerks 75/55#

30 Clean & Jerks 95/65#

30 Clean & Jerks 115/75#

30 Clean & Jerks 135/85#

30 Clean & Jerks 155/95#

Max Rep Clean & Jerks 185/115#

———————————————————————

Endurance: Meet at YMCA @ 6 am

Team Swim

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Wednesday, November 14th

 Woody putting in the work! Trying to get better ~ everyday…

Woody putting in the work! Trying to get better ~ everyday…

Warmup: 10 minutes of

20 meter banded walks

20 banded deadlifts

20 banded standing flies

20 wipers

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

Strength: OTM x 16 minutes

Odd - 3 Snatches

Even - 6 HSPU’s

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

WOD: 10 minute AMRAP

100 Situps

100 Pushups

100 Air Squats

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Tuesday, November 13th

Warmup: 3 Rounds of

10 KBS

20 ab mat situps

30 double unders

2 Rope Climbs

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

Strength: OTMx 16 minutes

Odd minutes - 6 OHS

Even minutes - 12 Jumping Lunges

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

WOD: 30-20-10

Thrusters 95/65#

Pullups

—————————————-

Endurance: meet at ECC @ 6am

10x 200 meter row + box jump suicides ~ self regulated rest

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Saturday - Monday, November 10th - 12th

Saturday

Warmup: Coaches Choice

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

2 Rounds for Time

50 Cal Row

20 Deadlift @ BW

30 DU’s

40 Cal Row

15 Power Cleans @ 80% BW

40 DU’s

30 Cal Row

10 Snatches 70% BW

50 DU’s

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

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: 7! of

Pushups

Ring Rows

KB Deadlift

Calories row

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

Strength: OTMx 16 minutes

Odd Minutes - 6 Shoulder Presses

Even Minutes - 6 Toes to Bar

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

WOD: 4 Rounds for Time

400 meter run

25 Burpees

25 Shouder to Over-head 115/75#

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Friday, November 9th

 Happy early November Birthdays!  From left to right: Dustin, Nicole, Woody (see skull), and Shirley!  Leslie is decidedly pro-birthday.

Happy early November Birthdays! From left to right: Dustin, Nicole, Woody (see skull), and Shirley! Leslie is decidedly pro-birthday.

Warmup: 10 minutes of

10 Banded monster walk steps

15 Banded Deadlifts

20 Banded Pull aparts

25 Banded Lat Pull downs

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

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

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

WOD: 15!

KBS 55/35#

Box Jumps 24/20”

with a Dumpster Dash after each round

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Thursday, November 8th

Warmup: 4 rounds for time

10 meter bear crawl

20 jumping jacks

30 seconds L-sits

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

Strength: Push Press 10-8-6-4-2

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

WOD: Teams of 3

25 minute AMRAP of

1 Rope Climb

5 Calorie Row

5 Burpee over Rower

5 Power Snatches 95/65#

**This is a relay style workout… Athlete 1 must complete the full round before Athlete 2 begins…

——————————————————————————————————————————————————————

Endurance: Meet at YMCA @ 6 am

Team Swim

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Wednesday, November 7th

Warmup: 12 minutes of

10 Cal Row

10 Toes to Wall

10 Wall Ball Slams

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

Strength: Squat Clean 10-8-6-4-2

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

WOD: “Karen”

150 Wall Balls for Time 20/14#

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Tuesday, November 6th

 The aftermath of Monday’s workout!

The aftermath of Monday’s workout!

Warmup: 12 minutes of

30 meter farmers carry

2 minutes of squat therapy

30 second L-Sit holds

12 reverse hypers

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

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

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

WOD: 12 minute AMRAP

5 Pullups

10 Over head lunges 45/25#

20 Double Unders

—————————————————-

Endurance: Meet at ECC @ 6 am

OTM x 30 minutes

Odd Minutes - 40 seconds row ~ max distance / 20 seconds rest

Even Minutes - 40 Seconds 10 meter run ~ sprints / 20 seconds rest

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Saturday - Monday, November 3rd - 5th

 Consistency and focused practice gets results.  Congrats on your 70# snatch and thruster PRs this week, Marissa!

Consistency and focused practice gets results. Congrats on your 70# snatch and thruster PRs this week, Marissa!

SATURDAY

Warmup: Coaches Choice

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

For Time:

1000 meter row

20 Power Cleans 225/155#

“Annie”

50-40-30-20-10 of

Double Unders

Situps

10 Power Cleans 225/155#

1 mile run

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

SUNDAY

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

* 7 AM ~ Sunday Funday - All athletes welcome even nonmembers

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

MONDAY

Warmup: 10  minutes of

250 meter row

30 second pullup hold

10 wall balls

30 second Hand stand hold

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

Back Squat: 10-8-6-4-2

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

WOD: 4 Rounds for Time

20 Sumo Deadlift High Pull 75/55#

20 Burpees

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Friday, November 2nd

 Cant take my eyes off the Sweetest Lou!

Cant take my eyes off the Sweetest Lou!

Warmup: 3 Rounds of

10 KBS

10 Pushups

10 Box Step ups

10 Jumping Jacks

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

Strength: OTMx10 minutes

3 Bench Presses ~ Increasing Loads

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

WOD: 10 Rounds of

1 Rope Climb

2 Kettlebell Thrusters 55/35’s #

3 Burpee Box Overs 24/20#

1 Dumpster Dash

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Thursday, November 1st

 Trick or treat!  Or snatch!  Impressive work Wednesday night.

Trick or treat! Or snatch! Impressive work Wednesday night.

Warmup: 3 Rounds

12 Reverse Hypers

50 meter bear crawl

Run around the building

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

Strength: OTM x 10 minutes

3 Thrusters ~ Increasing Loads

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

WOD - Teams of 2

2 Rounds for Time:

100 Double Unders

80 KBS 55/35#

60 Box Jumps 24/20"

30 Lunges with KB 55/35#

20 Partner situps with wall ball exchange 20#

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

Endurance: meet at ECC @ 6 am

10x 200 meter row + 400 meter run ~ self regulated rest

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Wednesday, October 31st

Warmup: 10 minutes of:

 20 banded pull aparts

20 ab mat siups

 20 jumping jacks

20 Double Unders

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

Strength: OTM x 10 minutes

3 Snatches ~ Increasing load

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

WOD: “Randy”

For Time

75 Power Snatches 75/55#

————————————————

New Haven Rugby Conditioning

100 KBS ~ each time you break do 20 box jumps

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Tuesday, October 30th

 A little Nor’easter won’t stop us.  Saturday crew showing some grit.

A little Nor’easter won’t stop us. Saturday crew showing some grit.

Warmup: 2 rounds:

 300 meter row

 10 box jumps

20 lunges

10 med ball cleans

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

Strength: OTM x 10 minutes

3 Front Squats ~ increasing weights

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

WOD: 8 minute AMRAP

8 Power Cleans 155/105#

8 Toes to Bar

8/6 Calorie row

—————————————————————

Endurance: Meet at ECC @ 6 am

6x200 meter run ~ 1 minute rest

4x400 meter run ~ 1.5 minute rest

2x800 meter run ~ 2 minute rest

1x1600

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Saturday - Monday, October 27-29th

Saturday

Warmup: Coaches Choice

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

WOD: for time

“Donkey Kong” 21-15-9

Burpeess

KBS 55/35#

Box Jumps 24/20”

Right into….

“Jerry”

1 Mile Run

2 K Row

1 Mile Run

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

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: OTMX 10 minutes

3 Shoulder Presses ~ Max weight

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

WOD: 3 Rounds for Time

800 meter run

30 Wall Balls 20/16#

60 Mountain Climbers

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Friday, October 26th

Warmup: 10 minutes of:

10 banded pull aparts

10 dumbell bent-over rows

 10 seated dumbell presses

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

Strength: 100 Alternating Dumbell Sntaches

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

WOD: 6 Rounds for Time

8 Power Jerks 135/95#

8 Pullups

400 meter run

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Thursday, October 25th

 Laser focus from Coach Katie!

Laser focus from Coach Katie!

Warmup: 4 Rounds ~ not for time

250 meter row

40 foot bear crawl

20 med ball slams

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

Strength: Bench ~ 100 Reps (athlete picks weight)

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

WOD: Teams of 2

20 Thrusters 155/115# + 50 Burpees

30 Thrusters 135/95# + 40 Burpees

40 Thrusters 95/65# + 30 Burpees

50 Thrusters 65/45# + 20 Burpees

——————————————————————-

Endurance: Meet at YMCA @ 6 am

Team Swim

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Wednesday, October 24th

 Only YOU can stop Death By Burpees and Shuttle Runs.  Coach Dustin starting his Tuesday off right.

Only YOU can stop Death By Burpees and Shuttle Runs. Coach Dustin starting his Tuesday off right.

Warmup: 12 minutes of

200 meter row

10 KB Lunge Steps

5 Heaving Snatch Balances

10 situps

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

Buy-in: 100 ~ 10 meter shuttle runs

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

WOD: 21-15-9 of

Deadlift 225/135#

Box Jumps 24/20”

———————————-

New Haven Rugby Conditioning:

10 Rounds of

10 KBS

10 Burpees

10 10-Meter Shuttle Runs

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Tuesday, October 23rd

Warmup: 4 Rounds of

1 Dumpster Dash

2 forward rolls

3 wall walks

4 box overs

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

Strength: Shoulder to Overhead 100 reps ~ Athlete pick weight

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

WOD: 25 Minute AMRAP

25 Calorie Row

25 Deadlift 135/95#

25 GHD Situps

25 Pushups

——————————————-

Endurance: Meet @ ECC at 6 am

3x Death by burpee + 10 meter sprint

*rest 2 minutes after the last athlete finishes

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Saturday - Monday, October 20th - 22nd

Saturday

Warmup: Coaches Choice

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

OTM x 8 Minutes

3 - Snatches

OTM x 8 Minutes

3 - Clean & Jerks

rest 8 minutes

21-15-9-15-21 of

Power Snatch 95/75#

Burpees

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

Sunday

7 am ~ Sunday Funday ~ Everyone Welcome!

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

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

Monday

Warmup: 4 rounds of

3 Plank to Prayer

4 pullups

5 burpees

6 med ball cleans

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

Strength: Back Squat - 100 reps (try and do as little sets as possible) ~ Athletes picks weight

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

WOD: 10! of

Power Clean 185/105#

3xDU’s

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