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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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Friday, October 19th

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: OLY Bar Roll outs 6x8 with 10 Ring Rows after each set

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

Flex Friday! **All to be done as super sets

Standing OLY bar shoulder press: 5x20! (make sure you use light weight) with 10 Bent over rows after each set

Flat Bench Dumbell Flies: 5x12 with 20 alternating seated dumbell curls after each set (use same weight)

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

WOD:

10 minute AMRAP

5 pullups

10 burpees 

1 Dumpster Dash

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Thursday, October 18th

Warmup: 4 rounds for time

10 meter bear crawl

20 jumping jacks

30 seconds L-sits

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

Buy-in: 2 minutes Max Rep Box Jumps 30/24”

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

Strength: Bench 10!

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

WOD: Teams of 2 Athletes

4 Rounds for Time

1200 meter row

50 Sumo Deadlift High Pulls 95/95#

15 Bar Muscle Ups

—————————————————————

Endurance: Meet at YMCA @ 6 am

Team Swim

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Wednesday, October 17th

Warmup: 10!

Calorie Row

Reverse Hypers

Ring Rows

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

Buy-in: 2 minutes max rep double unders

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

Strength: Seated DB Press 4x8

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

WOD: “Elizabeth”

21-15-9

Squat Clean 135/95#

Ring Dips

——————————————

New Haven Rugby Conditioning

15 minute AMRAP

Burpee Tire Flip + Jump in and out of tire

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Tuesday, October 16th

Warmup: Slow 8 Minute AMRAP

12 Wall Balls

8 Box Jumps

4 Wall Walks

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

Buy-in: 2 minutes max rep wall balls 20/16#

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

Strength: Scorcher Squats 4x6

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

WOD: 20 minute AMRAP

200 meter run

1 Round of Cindy: 5 Pullups, 10 pushups, 15 air squats

200 meter run

2 Rounds of Cindy

200 meter run

3 Rounds of Cindy…

Continue adding rounds of Cindy after each run until time is called

Score = Total Rounds of Cindy Completed

———————————————————————————————————————-

Endurance: Meet at ECC @ 6 am

Row 5K

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Saturday - Monday, October 13th 15th

 Because ~ Fuck it, why not…

Because ~ Fuck it, why not…

SATURDAY

Warmup:  8 mins of:

3 wall walks

10 broad jumps

10 dumbell thrusters

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

SUPER SATURDAY: "GLENN"

For Time:

30 Clean & Jerks 135/95#

1 Mile Run

10 Rope Climbs

1 Mile Run

100 Burpees

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

SUNDAY FUNDAY:

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

*7 am - Sunday fun run = Everyone is welcome to join!

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

MONDAY

Warmup: 12 minutes of

12 banded pull aparts

12 PVC Pass-throughs

12 ring pushups

12 ab mat situps

12 jumping lunges

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

buy-in: 2 minute max rep burpees

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

Strength: Sumo Deadlift 6! ~ increasing load

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

WOD: 5 minute AMRAP

3 Deadlifts 225/155#

6 box overs 24/20"

rest 3 minutes

5 minute AMRAP

3 Deadlifts 225/155#

6 Knees to Elbows

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Friday, October 12th

Warmup: 3 Rounds of

10 KBS

10 Pushups

10 Box Step ups

10 Jumping Jacks

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

Strength: Thruster 3x10

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

WOD: Death by Pushup + Situps

Minute 1 - 1 10 meter shuttle run + 1 pushup + 1 situps

Minute 2 - 1 10 meter shuttle run + 2 pushup + 2 situps

Minute 3 - 1 10 meter shuttle run + 3 pushup + 3 situps

continue adding reps to the pushups and situps until athletes cannot continue…

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Thursday, October 11th

 Weekend warriors!  Dan, Lisa, Amanda, Mel, and Tom take on “Mr Joshua” on Saturday.

Weekend warriors! Dan, Lisa, Amanda, Mel, and Tom take on “Mr Joshua” on Saturday.

Warmup: 4 rounds for time

10 meter bear crawl

20 jumping jacks

30 seconds L-sits

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

WOD: Team “Komli” ~ Teams of 2 athletes

12 Rounds for Time

5 Power Snatches 135/95#

10 Box Jumps 30/24”

15 Wall Balls 20/14#

400 meter run

*Only 1 athlete in motion at a time = both athletes must run together

——————————————————————————————————————-

Endurance: Meet at YMCA @ 6 am

Team Swim

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Wednesday, October 10th

Warmup: 4 Rounds of

7 wall balls

3 pullups

7 ball slams

3 goblet squats

7 calorie row

3 - 10 meter shuttle runs

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

Strength: Deadlift 3x10 @ BW

with 20 ab mat situps after each set

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

WOD: On the Minute Magic x 24

Minute 1 - 20 seconds max reps Hang Clean 115/75#

Minute 2 - 1 Rope Climbs

Minute 3 - 30 Seconds max rep DU’s

Repeat until time expires

—————————————————————————————-

New Haven Rugby Conditioning

Prowler Mile!

***Better find some friends :)

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