Monday, April 13th

Warmup: 3 rounds not for time:

12 Single Arm DB Row,

12 Situps,

12 lunges

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

Strength: OTM x 10 minutes

3 Power Jerks ~ taken from the floor

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

WOD: 4 Rounds for Time:

10 Calorie Row,

8 Snatches 95/65#

Joe Kusnitz
Saturday & Sunday, April 11th & 12th

Super Saturday

OTM x 8 minutes

3 Snatches

OTM x 8 minutes

2 Clean & Jerks

rest

6 Rounds for Time

200 meter run

6 Burpee Box Overs

3 Clean & Jerks

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

Sunday

Sunday Funday @ 8 am ~ Everyone is Welcome!

New Haven Rugby Session/Open Gym @ 9 am

8 am

Strength: 6 x 3 Back Squat

WOD for Time: 5 Rounds of

  • 5 back squat 135/95

  • 10 m oh walk

  • 10 step ups

  • 10 m oh walk

  • 250 m Row Sprint

9 am Recovery, Mobility

15 Min

  • Standing Hip Cars

  • Pogos

  • Banded Reverse Squats

  • Banded Donkey Kicks

15 min

  • DB Bent Over Front Raise

  • Thread the Needle

  • Back/Lat openener w Roller

  • Offset shoulder/scap press

10 min

  • Dead bug-ish 😉

  • Side Plank 30: Hold

Joe Kusnitz
Friday, April 10th

Warmup: 15 minutes of:

8 Single arm Seated DB Press,

8 Single Arm Bentover rows,

12 banded push downs

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

Strength: Bench Press with KB: 6x3

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

WOD: Body Building Bliss!

5 Rounds of Superset

1a alternating DB flat bench press x 12

1b seated banded row x 12

1c dips x 12

4 Rounds of superset

2a Bent over flies x 12

2b Flat bench flies x 12

2c hang to l-sit x 6

Joe Kusnitz