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Thursday, May 16th

Warmup: 10!

Calorie Row

Reverse Hypers

Ring Rows

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

Super Set: 4 Rounds Not for Time

A - Back Squat x 10

B - Bulgarian Split Squat x 10 (5 on each leg)

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

WOD: Teams of 2 Athletes

50-40-30-20-10 of

Power Snatches 95/65#

2x Double Unders

——————————————-

Endurance: Meet at ECC @ 530 am

Duathlon: 6, 8 or 10 x Bike 2 miles (on trail) + run around the building

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Wednesday, May 15th

Warmup: 12 minutes of

20 jumping jacks

5 plank to prayer

20 single unders

5 pullups

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

Super Set 5 Rounds ~ Not for Time

A - Sumo Deadlift x 6

B - Goblet Squats x 10

C - Skin the Cat x 3

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

WOD: OTM x 20 Minutes

Odd Minutes - 3 Squat Clean 155/105#

Even Minutes - 10 Box Jumps 24/20”

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Tuesday, May 14th

Warmup: 10 minutes of

10 calorie row

10 OHS

10 KBS

10 Situps

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

Super Set: 5 Rounds ~ Not For Time

A - Shoulder Press x 8

B - Kettlebell High Pull x 8

C- Banded Pull-Aparts x 16

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

WOD: 3 Rounds for Time

800 Meter Run

30 Pushups

30 Jumping Lunges

30 Ab Mat Situps

————————————

Endurance: Meet at ECC @ 6 am

OTM x 30 Minutes

ODD minutes 15/12 Calorie Row

Even minutes 10 Box Jump and Overs 24/20”

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Saturday - Monday, May 11th - 13th

Saturday

Warmup: Coaches Choice

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

Super Saturday

"Allison" 

For Time:

1000 Meter Row

25 PUllups

25 Wall Balls 20/16#

25 Power Cleans 95/65#

25 Bar over Burpees

25 Thrusters 95/65#

25 Toes to Bar

1 mile run

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

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

**7 am Sunday Funday - Everyone Welcome ~ even non members

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

Monday

Warmup: 10!

Ball Slams

Russian Twist with ball

10 meter back pedel

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

SuperSet: 5 Rounds ~ Not for Time

A - Front Squats x 5 (moderate weight)

B - Weighted Back Extensions x 8 (using plates)

*Rest between rounds as needed

WOD: 15 Minute AMRAP

15 Wall Balls 20/16#

15 Knees to Elbows

15 Calorie Row

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Friday, May 10th ~ Flex Friday SON!

It’s FLEX FRIDAY! Come for some super sets and stay for some bubbly after the 5:30PM workout. All are welcome!

Warmup: 4 Rounds of

50 Double Unders or Single Unders

20 Over-Head walking lunges with OLY bar

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

Flex Friday

Buy-in: OTM x 6 minutes

6 - 10 Meter sprints

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

5 Rounds ~ not for Time

Behind the neck press x 8

Oly Bar Upright Rows x 8

Seated Lateral Dumbell Raise x 8

Bent over Dumbell flies x 8

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

3 Rounds ~ not for time

Single Arm Alternating Landmine Press x 12

Trap Bar Shoulder Shruggs x 12

Dips x 12

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Thursday, May 9th

Warm up: 10 minutes of

1 min squat therapy

30 double unders

30 second plank hold

Dumpster dash

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

WOD: Option 1: “Helen”

3 Rounds for Time

400 meter run

21 KBS 55/35#

12 Pullups

////////////////////////////////////////////////

Option 2: “Double Helen”

3 Rounds for Time

800 meter run

42 KBS 55/35#

24 Pullups

////////////////////////////////////////////////////////

Option 3: “Uncle Helen”

3 Rounds for Time

100 Calorie Assault Bike

100 KBS 70/55#

100 Pullups

———————————————-

Endurance: Meet at ECC @ 6 am

8, 10 or 12 x around the building

Rest = Work

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Wednesday, May 8th

Warmup: 10 minutes of

20 meter banded walks

20 banded deadlifts

20 banded standing flies

20 wipers

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

WOD: 10! of

Thrusters 115/75#

3x Double Unders

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

Sumo Deadlift 6x3

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Tuesday, May 7th

Warm up: 10 minutes of

20 single unders

10 KB swings

10 ring rows

Dumpster dash

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

WOD: 22 Minute AMRAP

300 Meter Row

2 Clean & Jerks 155/105

300 Meter Row

4 Clean & Jerks

300 Meter Row

6 Clean & Jerks

***ADD 2 Reps on the Clean and Jerk each round until time is called…

———————————————————————————————————

Endurance: Meet at ECC @ 6 am

Prowler Mile

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Saturday - Monday, May 4th - 6th

Super Saturday

Warmup: Coaches Choice

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

Masters Qualifier #2

for time

80 Bar Facing Burpees

4000 meter row

~30 Minute CAP

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

Sunday

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

Open/Amnesty @ 8 am

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

Monday

Warmup: 10! of

Cal Row

KBS

Pushups

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

WOD: For Time

800 meter run

30 DB Snatches 50/35’s

15 Burpee Box Overs 24/20”

400 meter run

20 DB Snatches

10 Burpee Box Overs

200 meter run

10 DB Snatches

5 Burpee Box Overs

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

Shoulder Press 6x3

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Friday, May 3rd

FLEX FRIDAY IS BAAAAACK. Stick around after the 5:30 class for some celebratory Friday wine with friends!

Flash back to two Fridays ago… PR city!  And who knew Xan’s PR snatch would be a prelude to a new personal best squat, deadlift, and bench.  Congratulations to EVERYONE who is working toward and hitting their 2019 goals!  Keep it up!

Flash back to two Fridays ago… PR city! And who knew Xan’s PR snatch would be a prelude to a new personal best squat, deadlift, and bench. Congratulations to EVERYONE who is working toward and hitting their 2019 goals! Keep it up!

Warmup: 10 minutes of

1 dumpster dash

2 forward rolls

3 box step ups 

4 kbs

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

Flex Friday!

Buy-in: 50 Burpees for Time

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

Bench 10-8-6-4-2 with the following after each set ~ not for time

6 chin ups

12 Kettlebell High pulls

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

3 Rounds ~ not for Time

10 laying Kettlebell pull-overs

10 single are Kettlebell row (10 on each arm)

10 seated DB Curls (10 on each arm)

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Thursday, May 2nd

Leslie_Running.jpg
Congratulations on finishing your first half marathon, Leslie!  It has been so inspiring to see your train hard and train smart… and to follow through on your commitment and goal!  Incredible work!

Congratulations on finishing your first half marathon, Leslie! It has been so inspiring to see your train hard and train smart… and to follow through on your commitment and goal! Incredible work!

Warmup: 12 minutes of

5 Heaving Snatch Balance

7 Floor Presses

9 Ring Rows

12 Box Jumps

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

WOD: Option 1: “Jackie”

1000 meter row

50 Thrusters 45/35#

30 Pullups

Option 2: Heavy Jackie

1000 meter row

30 Thrusters 135/95#

20 Bar Muscle Ups

Option 3: Team Jackie ~ Teams of 2 athletes

3 Rounds of

1000 meter row

50 Thrusters 95/65#

30 Chest to Bar Pullups

—————————————————

Endurance: Meet @ ECC at 600 am

6 Rounds for Time

800 meter run

10 box jumps 30/24”

10 Plate burpees 45/25#

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Wednesday, May 1st

Warmup: 12 minutes of

1 Dumpster Dash

20 meter high knees

10 KBS

20 Single Unders

10 situps

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

WOD: “Anniebel”

6 Snatches 135/95#

50 DU’s

50 Situps

6 Snatches

40 DU’s

40 Situps

6 Snatches

30 DU’s

30 Situps

6 Snatches

20 Du’s

20 Situps

6 Snatches

10 DU’s

10 Situps

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

Strength: Deficit Deadlift 6x3

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Tuesday, April 30th

Warmup: 7! Burpees + 20 Double Unders

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

WOD: 10 Rounds for Time

5 Calorie row

5 HSPU’s

5 Pullups

5 Ring Dips

5 Box Jumps and Overs 24/20”

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

Strength: OTMX8 minutes

4 Push Press

————————————————

Endurance: Meet at ECC @ 6 am

2x200 meter run

2x400 meter run

2x800 meter run

2x1 mile run

All @ 1/2 work to rest

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Saturday - Monday, April 27th- 29th

ATURDAY

Warmup: Athlete's Choice

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

WOD: 3 Rounds for time

10 Power Cleans 185/135#

20 C2B

30 Double Unders

rest 10 minutes

10 minute AMRaP

1 Hang Snatch 115/55# + 1 burpee

2 Hang Snatch + 2 burpees

add reps until time is called

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

SUNDAY 

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

**7 am - Sunday Funday = Everyone welcome even non members

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

MONDAY

Warmup: 12 minutes of

10 calorie row

4 plank to prayer

10 KBS

4 forward rolls

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

WOD: 20 minute AMRAP

7 Power Cleans 135/95#

7 Burpees

200 meter run

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

Strength: Front Squat 5x4

—————————————————————————————————

New Haven Rugby Conditioning: 20 minute AMRAP

400 meter run

12 KBS

12 box overs

12 Calorie Row

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Friday, April 26th

Warmup: 10 minutes of

2 times run around room

2 forward rolls

10 ring rows

10 ring pushups

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

Bench 5x5 with max rep dead hang chin-ups after each set

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

Reverse Hypers: 4x15

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

GHD Situps: 3x20

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

Hip Extensions 3x20

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

Strict Toes to bar or wall: 3x10

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Thursday, April 25th

Warmup: 10!

Calorie Row

Reverse Hypers

Ring Rows

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

WOD: Teams of 3 Athletes ~ For Time

800 Meter Barbell Carry 95/55#

6 Rope Climbs

20 Squat Cleans 135/95#

800 Meter Barbell Carry

12 Rope Climbs

35 Squat Cleans

800 Meter Barbell Carry

15 Rope Climbs

50 Squat Cleans

———————————————————-

Endurance: Meet at ECC @ 6 am

20 x 10 seconds sprint - 50 seconds rest

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Wednesday, April 24th

Warmup: 4 Rounds of

10 med ball cleans

10 wall balls

10 box jumps

10 Double Unders

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

WOD: For Time

100 Jumping Lunges with medball 20/14# then,

3 Rounds for Time

40 Calorie Row

21 Power Cleans 155/105#

12 Pullups

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

Strength: Back Squat 4x6

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Tuesday, April 23rd

Warmup: 10 minutes of

1 burpee box overs

2 jumping lunges

3 double unders

4 situps

5 cal row

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

WOD: For Time

100 DU’s then,

4 Rounds for Time

5 Ring MU’s

10 Front Squats 155/105#

15 Burpees

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

Strength: Push Press 4x6

———————————————-

Endurance: Meet at ECC @ 6 am

1x 50 Burpees + Run Around the Building

2x 40 Ab Mat situps + Run Around the Building

3x 30 Pushups + Run Around the Building

4x 20 KBS + Run Around the Building

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Saturday - Monday, April 20th - 22nd

Welcome to the weekend!

Welcome to the weekend!

SATURDAY

Warmup: Coaches Choice

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

WOD: For Time

3 Rounds for Time

30 Calorie Row

20 Power Cleans 135/95#

10 Front Squats 135/95#

rest 5 minutes

10 Rounds for Time

7 Shoulder to Overhead 135/95#

6 Toes to Bar

5 Chest to Bar or Bar MU’s

SUNDAY

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

Amnesty @ 8 & 9 am - pick a workout you may have missed during the week or pick your own!

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

MONDAY

Warmup: 4 rounds of

6 Ring Dips

7 Overhead walking lunges with OLY bar

8 Box Jumps

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

Strength:

OTM x 12 minutes

3 Front Squats

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

WOD: 3 Rounds for Time

800 meter run

20 Box Jumps

30 Wallballs 20/14#

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Friday, April 19th

Warmup: 4 Rounds of

10 calorie row

12 OLY bar shoulder press

14 Good Mornings

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

Buy-in: 3x1 minute on 1 minute off of max rep Toes to Bar

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

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

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

WOD: 10! Touch and Go!

Snatch ~ Increase weight

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