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Wednesday, June 26th

Walk it out…

Walk it out…

Warmup: 10 minutes of

8 Good Mornings

8 push ups

8 ring rows

8 wall balls

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

Snatch 3x3, 3x2, 3x1

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

WOD: “Isabelle”

30 Snatches for Time 135/95#

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Tuesday, June 25th

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Warmup: 3 Rounds of

10 10 meter jogs

10  Single leg deadlifts

10 pushups

10 toes to wall

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

Front Squat 6x4

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

WOD: 2 Rounds for Time

800 meter run

12-9-6 of

Thrusters 95/65#

Pull-ups

——————————————-

Endurance: Meet at ECC @ 6 am

10 x 10 KBS + 200 meter sprint (rest = work)

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Saturday - Monday, June 22-24th

Welcome to the 200# club, Marissa!  Keep up the impressive work!

Welcome to the 200# club, Marissa! Keep up the impressive work!

Saturday

Warmup: Coaches Choice

WOD: For Time (30 minute CAP)

1 mile run

50 Alternating DB Snatches 50/35#

40 Calories on Assault Bike

30 Pullups

20 Burpee Box Overs 24/20#

100 Calorie Row

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

Sunday

Sunday Funday @ 7 am ~ Everyone is Welcome even non members

Open Gym @ 8 am

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

Monday

Warmup: 10!

Air Squats

Ball Slams

Situps

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

Shoulder Press 4x6 ~ Moderate Weight

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

WOD: 3x 3 minute AMRAP

2 HSPU’s

4 Dumbell Hang Squat Cleans (55/35’s)

6 Ring Dips

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Friday, June 21st

Warmup: 10!

Ball Slams

Russian Twist with ball

10 meter back pedel

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

Super Set x 4 ~ Not for Time 

A - Bench x 5

B - Chin-ups on the rings x 6

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

WOD: 8 Minute AMRAP

30 Double Unders

15 KBS 55/35#

*** with 5 burpees at the start and at the top of each minute

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Thursday, June 20th

Katrina deep in thought

Katrina deep in thought

Warmup: 10 minutes of

10 KB Lung Steps

10 Pushups

10 Wall Balls

10 Situps

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

Super Set x 3 Rounds ~ Not for Time

A - Heavy Goblet Squats x 20

B - Weighted Situps x 12

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

WOD: Teams of 2 Athletes

6 Rounds for Time

6 Rope Climbs

12 Kettlebell Thrusters 55/35’s

24 Burpees

400 meter run

————————————————-

Endurance: meet at ECC @ 6 am

30 minute AMRAP

600 meter row

500 meter bike

400 meter run

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Wednesday, June 19th

Brandon can fly!

Brandon can fly!

Warmup: 10 minutes of

1 dumpster dash

2 forward rolls

3 box step ups 

4 kbs

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

Super Set X 3 Rounds ~ Not for Time

A - Snatch Grip Deadlift x 4

B - Lateral Plate Jumps x 12

C - Front Rack Reverse Lung x 6 (on each leg)

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

WOD: 12 Minute AMRAP

5 Bar Muscle Ups

10 Power Cleans 135/95#

15 Wall Balls 20/14#

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Tuesday, June 18th

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Warmup: 3 Rounds

10 calorie row

10 single arm kb press

10 single arm kb row

10 goblet squats

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

Super Set x 3 Rounds ~ Not for Time

A - Shoulder Press x 8

B - Dumbell Curls x 10

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

WOD: “Filthy Fifty”

50 Box Jumps 24/20”

50 Jumping Pullups

50 KBS 35/25#

50 Walking Lunges

50 Knees to Elbows

50 Shoulder to Overhead 45/35#

50 Back Extentions

50 Wall Balls 20/14#

50 Burpees

50 Double Unders

——————————————————

Endurance: Meet at ECC @ 530 am ~ this one is going to be a bit longer!

Filthier Fifty = “Filthy Fifty” + 400 meter run after each movement

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Saturday - Monday, June 15th-17th

Nikita is on top of the world! Or just the box :)

Nikita is on top of the world! Or just the box :)

Super Saturday

Warmup: Coaches Choice

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

WOD: For Time

1 mile run then,

3 Rounds of

15 Power Cleans 155/105#

15 HSPU’s

15 Front Squats 155/105#

15 Burpees

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

Sunday

Sunday Funday @ 7 am ~ Everyone Welcome ~ even non members!

Open Gym @ 8 am

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

Monday

Warmup: 4 Rounds of

150 meter row

10 box step ups

10 supermans

10 med ball cleans

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

Super Set x 4 Rounds ~ Not For Time

A - Box Squats x 6

B - Deficit Trap Bar Deadlift x 10

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

WOD: 21-15-9

Calorie Row

Snatch 95/65#

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Friday, June 14th

Who’s ready for the weekend? Juddo is!

Who’s ready for the weekend? Juddo is!

Warmup: 3 Rounds of

1 dumpster dash

10 wall balls

10 pushups

10 step ups

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

Super Set x 4 Rounds ~ Not For Time

A - Bench Press x 12

B - Seat Plate Raises x 12

C - Chin-up x 6

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

WOD: 10! of

Calorie Row

Deadlift 275/185#

Pullups

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Thursday, June 13th

Step out of your comfort zone

Step out of your comfort zone

Warmup: 10!

Calorie Row

Reverse Hypers

Ring Rows

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

Super Set x 3 Rounds ~ Not For Time

A - Banded Back Squat x 6

B - OLY Bar Hip Thrusts x 8

C - OLY Bar Land Mines x 10

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

WOD: Teams of 3 Athletes ~ 30 Minute CAP!

200 Calories on Bike then,

3 Rounds of

50 Shoulder to Over-head

100 Walking Lunges

200 Double Unders

Round 1 use: 135/95#

Round 2 use: 155/105#

Round 3 use: 185/115#

————————————————

Endurance: Meet at ECC @ 530 am

Team bike ride with Woody

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Wednesday, June 12th

Lisa showing great form

Lisa showing great form

Warmup: 10 minutes of

10 back squats

10 pushups

10 situps

10 pullups

10 KBS

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

Super Set x 4 Rounds ~ Not For Time

A - Sumo Deadlift x 6

B - Banded Donkey Kicks x 10 (on each leg)

C - Weighted Knee Ups x 6

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

WOD: For Time

21-15-9 of

Alternating Single Arm KB Snatch 55/35#

Burpee Box Overs 24/20”

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Tuesday, June 11th

There’s no place like home… There’s no place like home!

There’s no place like home… There’s no place like home!

Warmup: 7! Burpees + 20 Double Unders

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

Super Set x 3 ~ Not For Time

A - Push Press x 4

B - Bent over Row x 6

C - Upright Rows x 8

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

WOD: “DT”

5 Rounds for Time

12 Deadlift 155/105#

9 Hang Clean 155/105#

6 Push Jerk 155/105#

———————————————

Endurnace: Meet at ECC @ 6 am

6 (6x40 meter sprints //rest=work)

Tabata Row

Tabata Bike

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Saturday - Monday, June 8-10th

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Super Saturday

Warmup: Coaches Choice

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

WOD: Marta Madness - In honor of Marta’s completion of her 14 week of Chemo.. We are honoring her fight, courage, tenacity and toughness!

14 Rounds for Time

100 box step ups 24/20”

100 meter farmers carry

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

SUNDAY

Sunday Funday @ 7 am ~ Everyone is welcome - even non members

Amnesty/ Open GYM @ 8 am - pick a workout you may have missed during the week or pick your own!

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

MONDAY

Warmup: 4 rounds of

1 dumpster dash

6 alternating arm kettlebell press

12 box jumps

24 Double Unders

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

Super Set x 4 Rounds ~ Not for Time

A - Front Squat x 10

B - Romanian Deadlift x 8

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

WOD: 10 minute AMRAP

10 Wall balls 20/14#

5 Toes to Bar

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Friday, June 7th

ECC tribe of youngsters

ECC tribe of youngsters

Warmup: 4 Rounds of

20 meter butt kicks

10 ring rows

20 kbs

10 cal row

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

Super Set x 4 Rounds ~ Not for Time

A - Deadlift x 3

B - Dumbell weighted Reverse Hypers x 8

C - Trap Bar Squats x 6

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

WOD: OTM x 24 Minutes

Minute 1: 12 Double Kettlebell Deadlifts

Minute 2: 12 Double Kettlebell Swings

Minute 3: 12 Double Kettlebell Presses

Minute 4: 12 Box Jumps 24/20”

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Thursday, June 6th

Warmup: 10 minutes of

10 KB Lung Steps

10 Pushups

10 Wall Balls

10 Situps

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

Super Set x 6 Rounds ~ Not for Time

A - 1.5 Back Squats x 6

B - Weighted lying Hip Abduction x 6 on each leg

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

WOD: Teams of 2 or 3 Athletes

For Time

100 Calorie Row

100 Pullups

75 Calorie Row

100 Pushups

50 Calorie Row

100 Situps

25 Calorie Row

100 Air Squats

——————————————

Endurance: Meet at ECC @ 530 am

Team bike ride or main class WOD

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Wednesday, June 5th

What happens at Endurance ~ Stays at Endurance!

What happens at Endurance ~ Stays at Endurance!

Warmup: 12 minutes of

20 calorie on rower or Assault bike

5 ring pushups

20 single unders

5 ring rows

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

Super Set X 4 Rounds ~ Not for Time

A - Kettlebell Bench x 6

B - Kettlebell Skull Crushers x 10

C - Pause Ring Dips x 6 (pause at the bottom)

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

WOD: 6 Rounds for Time

200 meter run

10 KBS 70/55#

20 Burpee Broad Jump over KB

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Tuesday, June 4th

Warmup: 3 Rounds ~ Not for Time

12 back extensions

9 pushups

7 box jumps

5 pullups

1 dumpster dash

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

Super Set x 3 Rounds ~ not for time

A - OHS x 6

B - Single Over-head KB reverse lunge x 6 (on each leg)

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

WOD: “Frelen”

5 Rounds for Time

800 meter run

15 Dumbell Thrusters 45/25’s

15 Pullups

—————————————————-

Endurance: Meet at ECC @ 6 am

32 MInute AMRAP

Obstacle Course

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Saturday - Monday, June 1st - 3rd

Sometimes you just have to lift a Jeep.  Check out ECC’s debut Strongman Saturday at 9:00am!

Sometimes you just have to lift a Jeep. Check out ECC’s debut Strongman Saturday at 9:00am!

Super Saturday

Warmup: Coaches Choice

WOD: 15 Rounds for Time

1 Rope Climb

2 Power Cleans 185/135#

3 GI Janes

*9:00 Strongman ~ Come see what all of the fun is all about

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

Sunday

Sunday funday @ 7 am ~ Everyone is welcome -even non members

Open Gym @ 8 am

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

Monday

Warmup: 3 Rounds of

10 KBS

20 meter butt kicks

10 pushups

20 meter slide steps

10 ring rows

20 meter high knees

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

Super Set x 5 Rounds ~ not for Time

A - Shoulder Press x 6

B - Chest to Bar Pullups x 4

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

WOD: 10!

Sntaches @ 60% (athlete picks weight)

HSPU’s

3x Double Unders

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Friday, May 31st

Warmup: 4 Rounds ~ Not for Time

10 Ring Rows

8 KBS

6 Windshild wipers

4 calories row

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

Super Set x 4 Rounds ~ Not for Time

A - Bench x 5

B - Plate Raises x 10

C - Flat Bench Dumbell Flies

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

WOD: For Time

1000 meter row

30 Double Kettlebell Front Rack Lunges 55/35’s

5 Burpee Box Overs 24/20#

500 Meter row

20 Double Kettlebell Front Rack Lunges 55/35’s

10 Burpee Box Overs

250 Meter Row

10 Double Kettlebell Front Rack Lunges 55/35’s

15 Burpee Box Overs

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Thursday, May 30th

Warmup: 10!

Calorie Row

Reverse Hypers

Ring Rows

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

Super Set x 4 Rounds ~ Not For Time

A - Zercher Squats x 6

B - Sumo Deadlift x 6

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

WOD: Teams of 2 athletes

22 minute AMRAP

10 Calorie Row + 10 Thrusters 95/65#

15 Calorie Row + 15 Thrusters

20 Calorie Row + 15 Thrusters

continue adding 5 reps until time is called

——————————————————————

Endurance: Meet at ECC @ 530

Team Bike Ride

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