Saturday & Sunday, March 15th & 16th

Super Saturday

OTM x 8 Minutes

2 Snatches,

OTM x 8 Minutes

2 Clean & Jerks

Rest

15 Minute AMRAP

30 Burpees

30 Snatches 75/55#

30 Pullups

30 Clean & Jerks 95/65#

30 Calories on Assault Bike

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

Sunday

Sunday Funday @ 8 am

Sunday Strength, On the 2 Min:

10 x 3 Heavy Deadlift

Workout for time, 10 Down of:

  • Kettlebell Swings 55/35

  • Pushups

  • Russian Twists

  • Lunge Steps/Reverse Lunges

Open Gym @ 9 am

New Haven Rugby @ 10 am

Joe Kusnitz
Friday, March 14th

Warmup: Coaches Choice

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

Body Building:

Super Set x 5 Rounds:

Bench Press x 6,

Dips x 10,

shoulder taps x 10,

banded paloff press x 10 (each side),

oly bar rows x 10,

flat bench flies x 10

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

WOD: For Time:

2K Row,

***Top of each minute - 5 weighted situps

Joe Kusnitz
Thursday, March 13th

Warmup: 4 Rounds ~ Not for Time:

Deficit Deadlift x 3,

Hanging Leg Raises x max reps,

Banded Monster Walk x 20 steps

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

Strength: Front Squat 6x3

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

WOD: 4 Rounds for Time:

400 meter run,

15 KBS 70/55#,

10 Pullups

——————————————

Endurance: Meet at ECF @ 530

For time:

5xBld +10 situps,

4xBld + 20 situps,

3xBld+ 30 situps,

2xBld + 40 situps,

1xBld + 50 situps

Joe Kusnitz