Monday, June 29th

Warmup: 10 minutes of:

6 Goblet Squats,

30 second single arm plank hold (15 seconds on each arm),

6 box jumps,

200 meter row

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

Strength: OTM x 12 minutes

3 Squat Cleans

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

WOD: “Fran”

For Time

21-15-9 of

Thrusters 95/65#

Pushups

Joe Kusnitz
Saturday & Sunday, June 27th & 28th

Super Saturday

“Bert”

50 Burpees

400 meter run

100 pushups

400 meter run

150 walking lunges

400 meter run

200 air squats

400 meter run

150 walking lunges

400 meter run

100 pushups

400 meter run

50 burpees

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

Sunday

Sunday Funday @ 8 am

New Haven Rugby Session/Open Gym @ 9 am

Sunday Strength

Zercher Complex!

WOD 10 Down of

  • KB Cross Body Swing + Clean (ea side)

  • Barbell Deadlift (~50% 1RM)

  • 2 x Double Under

9 am Recovery

3 Rounds

  • Cross Body KB Swing to Clean

  • Wood Choppers

  • KB Squat + KB Swing

3 Rounds

  • Banded Hamstring Curls

  • Cossack Squats

  • Hip Airplane

Cooldown

Joe Kusnitz
Friday, June 26th

Warmup: 10 minutes of:

1 Dumpster Dash,

10 Banded Scap pulls,

10 banded pull aparts,

10 Arnold presses

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

Body Building Bliss:

3 Rounds ~ Not For Time:

Single Arm Seated DB Press x 8,

Single Arm DB Row x 8,

DB Russian Twist on Bench x 20,

Single Arm DB Bench x 8

DB Pullovers x 12

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

WOD: OTM x 15 minutes:

Minute 1: Devil Press x 4;

Minute 2: 10/8 Calorie Assault Bike;

Minute 3: 20 Ab mat situps

Joe Kusnitz