`

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Friday, February 15th

Warmup: 6 Rounds of

10 Russian Twists

8 Med ball Cleans

6 Flat Bench Dumbell Flies

4 Cal Row

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

Buy-in: Banded Pull Aparts 5x20

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

Strength: Bench 8x3

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

WOD: 10 minute AMRAP

10 Kettlebell Lunges 55/35’s

10 Pushups

10 Wall balls 20/16

10 GHD Situps

Comment

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Thursday, February 14th

Warmup: 10 minutes of

10 KB Lung Steps

10 Pushups

10 Wall Balls

10 Situps

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

WOD: 1-2-3-4-5-6-7-8-9-10 of

Dumbell Front Squats 50/35’s

*with 30 Double Unders after each set

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

5 Rounds ~ not for time

2 Rope Climbs

8 Box Step ups 50/35’s

12 HSPU’s

——————————————

Endurance: meet at YMCA Pool @ 6 am

Team Swim

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Wednesday, February 13th

Warmup: 10 minutes of

1 dumpster dash

2 forward rolls

3 box step ups 

4 kbs

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

Buy-in: 15 minutes of Hand Stand Practice

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

Strength: Hang Squat Clean 12x1

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

WOD: 3 Rounds for Time

10 Power Cleans 155/105#

15 Box Jumps 24/20”

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Tuesday, February 12

Warmup: 10 minutes of

10 calorie row

10 OHS

10 KBS

10 Situps

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

Buy-in: Reverse Hypers 4x12

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

Strength: Box Squats 8x3

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

WOD: 2 Rounds

3 minute AMRAP

2 Calorie Row + 2 Deadlifts 225/135#

(Increase by 2 reps until time is called)

Rest 2 minutes

3 minute AMRAP

2 Burpees + 2 KBS 70/55#

(Increase by 2 reps until time is called)

Rest 2 minutes

——————————————————————-

Endurance: Meet at ECC @ 6 am

24 Down by 2’s

Push ups

Situps

with 400 meter run after each round

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Monday, February 11

Wilfredo showing determination during “Culbreth” on Saturday

Wilfredo showing determination during “Culbreth” on Saturday

Warm up: 10 minutes of

5 pull ups

10 push ups

15 air squats

100m row

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

Buy in: 3x10 kip swings

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

Strength: Hang snatch

12x1 (focus on technique)

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

WOD: 10 rounds for time

3 snatches (135/95)

6 toes-to-bar

9 ring dips

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Saturday, February 9 - Sunday February 10

Warmup: Coach’s Choice

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

“Culbreth”

For time:

1 double under

1 thruster (65/45)

2 double unders

2 thrusters…

20 of each movement

At the end of round 5, do 5 burpees

At the end of round 10, do 10 burpees

At the end of round 15, do 15 burpees

At the end of round 20, do 20 burpees

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

Sunday

Sunday Funday - 7 am —> Everyone welcome, even non-members

Amnesty - Pick a workout you may have missed or make up your own

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

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Friday, February 8th

Warm up: 2 minute row, then

8 minutes of

7 oly bar good mornings

8 lunge steps

9 push ups

10 hollow rocks

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

Strength: Bulgarian split squats

4 x 8/leg

7 oly bar rollouts after each set

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

WOD: Lotta Tabata

Tabata deadlifts (185/125)

Rest 2 minutes

Tabata push ups

Rest 2 minutes

Tabata 10m sprints

Rest 2 minutes

Tabata planks

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Thursday, February 7th

Nicole and Mel getting after some big weight on “Grace-ish”

Nicole and Mel getting after some big weight on “Grace-ish”

Warm up: 10 minutes of

1 min squat therapy

30 double unders

30 second plank hold

Dumpster dash

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

Strength: Overhead squat

1x5, 1x4, 5x3

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

WOD: For time

1000m row, then

3 rounds of

10 single-arm KB overhead squat (left arm) 35/25

20 GHD sit ups

10 single-arm KB overhead squat (right arm) 35/25

20 hip extensions

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Wednesday, February 6th

Mobility isn’t just for Mondays!

Mobility isn’t just for Mondays!

Warm up: 4 rounds of

7 box jumps

7 goblet squats

7 KB push press

200m row

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

Strength: Power clean

1x5, 1x4, 3x2, 3x1

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

WOD: “Grace-ish”

AMRAP x 5min

10 clean & jerks 75/55

10 clean & jerks 115/75

10 clean & jerks 135/95

max rep clean & jerks 155/105

Comment

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Tuesday, February 5th

Prepare to pull like these badass ladies!

Prepare to pull like these badass ladies!

Warm up: 10 minutes of

20 single unders

10 KB swings

10 ring rows

Dumpster dash

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

Strength: OTM x 12 minutes

Odd: 1 rope climb

Even: 5 strict press (can increase weight)

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

WOD: 5 rounds for time

12 pull ups

12 KB swings (55/35)

24 double unders

400m run

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

Endurance

12 rounds for time

10 Burpees

10 Box step overs

Dumpster dash with med ball after each round (20/14)

Comment

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Saturday - Monday, February 2nd - 4th

Saturday

Warmup: Coaches Choice

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

Super Saturday WOD

3 Rounds for Time

20 Alternating Single Arm DB Clean & Jerks 55/35#

15 Burpees

20 Alternating Single Arm DB Snatches 55/35#

15 Box Jumps 24/20”


Rest 5 Minutes


7 Minute AMRAP

5 Bar Muscle Ups

10 GHD Situps

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

Sunday

Sunday Funday - 7 am —> Everyone welcome even non-members

Amnesty - Pick a workout you may have missed or make up your own

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

Monday

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Happy 25th Birthday Mel!! A quarter century! You’re an important part of the ECC community!

Warmup: 25 Reps of

Wall balls

Double Unders

Box step ups

Jumping Jacks

Situps

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

Strength: 25 Back Squats

***Athlete can break up the reps any way they see fit

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

WOD: for time

25-20-15-10-5 of

Calorie Row

Front Squat 115/75#

**10 meter Handstand Walk after each round

Comment

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Friday, February 1st

Warmup: 10 minutes of

10 Banded monster walk steps

15 Banded Deadlifts

20 Banded Pull aparts

25 Banded Lat Pull downs

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

Strength: Deadlift 7!

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

WOD: 10 minute AMRAP

1 KB Sumo Deadlift High Pull 70/55#

1 Burpee

**Increase by 1 rep each round until time is called

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Thursday, January 31st

Warmup: 4 Rounds ~ not for time

250 meter row

40 foot bear crawl

20 med ball slams

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

WOD: Teams of 2

200 Thrusters 45/35#

100 Deadlift 225/155#

100 Pullups (strict)

100 HSPU’s (strict)

——————————————————————-

Endurance: Meet at YMCA @ 6 am

Team Swim

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Wednesday, January 30th

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: Power Jerks 7!

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

WOD: 50-40-30-20-10 of

Wall Balls 20/14#

Ab Mat Situps

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Tuesday, January 29th

Warmup: 3 Rounds ~ Not for Time

12 back extensions

9 pushups

7 box jumps

5 pullups

1 dumpster dash

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

Strength: Bench 7!

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

WOD: for time

1000 meter row then,

3 Rounds of

21 Deadlifts 135/95#

15 Box Jump and Overs 24/20#

9 Shoulder to Overhead 135/95#

———————————————————

Endurance: Meet at Elm City @ 6 am

24 down by 2’s of

Calorie Row

KBS

with run around the building after each set

Comment

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Saturday - Monday, January 26th - 28th

SATURDAY

Warmup: Coaches Choice

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

Super Saturday

“Shark Tank”

30 Minute Workout

25 GHD Situps

50 Double-Unders

20 Power Cleans 95/65#

25 GHD Situps

50 Double-Unders

20 Power Cleans 135/95#

25 GHD Situps

50 Double-Unders

20 Power Cleans 155/105#

25 GHD Situps

50 Double-Unders

20 Power Cleans 185/125#

25 GHD Situps

50 Double-Unders

20 Power Cleans 205/135#

25 GHD Situps

50 Double-Unders

Max Rep Power Cleans 225/145#

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

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: Front Squat 7!

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

WOD: 4 Rounds for Time

400 meter run

10 dumbell burpee thrusters 45’s/25’s#

————————————————————

New Haven Rugby Conditioning:

100 calorie row

top of each minute ~ 5 burpee over rower

Comment

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Friday, January 25th

Warmup: 10 minutes of

2 times run around room

2 forward rolls

10 ring rows

10 ring pushups

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

Strength: OTM x 12 minutes

5 Bench Press

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

WOD: 5 Rounds for Time

5 KBS 70/55#

10 Ring Dips

15 Calorie Row

Comment

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Thursday, January 24th

Warmup: 3 Rounds

12 Reverse Hypers

50 meter bear crawl

Run around the building

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

Strength: OTM x 12 minutes

5 Thrusters ~ Increasing Loads

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

WOD: “Hang in there Partner”

OTM x 20 minutes

Partner A: 5 Hang Squat Cleans 115/75# + 5 Burpees

Partner B: Hangs from pullup bar or rings while partner A is working.

**Swap each round

Partners must be hanging while the other athletes works

Both rest after the burpees are complete

———————————————————————————————————-

Endurance: Meet at YMCA @ 6 am

Team Swim

8x100

Comment

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Wednesday, January 23rd

Warmup: 10 minutes of:

 20 banded pull aparts

20 ab mat siups

 20 jumping jacks

20 Double Unders

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

Strength: OTM x 12 minutes

5 Sumo Deadlifts

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

WOD: For Time

800 meter run

21 Alternating KB Snatches 55/35#

21 Toes to bar

400 meter run

15 KB Snatches

15 Toes to Bar

200 meter run

9 KB Snatches

9 Toes to Bar

Comment

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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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