Monday, July 20th

Warmup: 3 Rounds ~ Not for Time

3 minutes on Assault Bike,

8 Ring Rows,

8 goblet squats,

8 single arm DB press (each side),

8 Reverse Hypers

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

Strength: Thrusters 6!

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

WOD: 4 Rounds for Time

500 meter row,

12 Thrusters 75/55#

10 Pullups

Joe Kusnitz
Saturday & Sunday, July 18th & 19th

Super Saturday

OTM x 10 minutes

3 Deadlifts

Rest

For Time

10! of

Power Cleans 155/105#

Calories on Assault Bike

*with 1 Dumpster Dash + 1 Rope Climb after each set

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

Sunday

Sunday Funday @ 8 am ~ Anyone is welcome

New Haven Rugby/Open Gym @ 9 am

5 x 6 Unstable Bench Press

+ 6 Cross body KB cleans

7 min amrap:

  • 10 cal row

  • 15 x Plank pull through

  • 20 x Situps

---------------‐‐--2 min rest------------------

7 min amrap:

  • 10 cal bike

  • 10 x Plate Ground to OH

  • 10 x Lateral Skiiers + jump

Joe Kusnitz
Friday, July 17th

Warmup: 10 mins of:

10 banded monster steps,

10 banded deadlifts,

10 Ring Rows,

10 Pushups,

10 10-meter shuttle run

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

Body Building: Super Sets

5 Rounds

1a: Sumo Deadlift x 8,

1b: Hip Thrust x 8,

4 Rounds

2a: GHD situps x 12-15,

2b: GHD Hip Extensions,

3 Rounds

3a: Weighted Lunge Steps x 12-16,

3b: Reverse Hypers x 12-16,

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

Sellout: 40/50 Calories on Assault Bike

Joe Kusnitz