**Programming update! Beginning today - Tuesday and Thursday will be Endurance Days (there will be no other posted workout). Since we prescribe to periodization, and this phase is Endurance —> that will be our singular and coached program for those days during class times! Athletes can continue to utilize the space during open gym times for other workouts or programming :)

Warmup: 10 minutes of:

10 jumping jacks,

10 alternating reverse lunges,

10 plated calf raises,

10 banded hip flex extensions

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WOD: 6 Rounds for time: ~ 45 minute CAP

800 meter run,

1 minutes rest,

20 burpees,

1 minutes rest

Warmup: 3 Rounds ~ not for time:

10 cal ski erg,

10 KB RDL,

10 ab mat situps,

10 ring rows

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Strength: Deadlift 6!

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WOD: For Time:

100 lunges, then,

5 Rounds of

15 Wall balls 20/14,

12 KBS 55/35#,

9 Pullups

Super Saturday

Warmup: Coaches Choice

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OTM x 12 minutes

2 Power Cleans

Rest

30 Minute AMRAP

1 Rope Climb

5 Burpees

100 meter farmers carry

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Sunday

Sunday Funday @ 8 am

New Haven Rugby/Open Gym @ 9 am

Warmup 3 Rounds

• Banded Straight Arm Pull Down

• DB/KB Shoulder Front Raise

• Hollow Rock or Dead Bugs

• Scap Pushup Planks

• 1 Min Bike, Row, Jog

8 am Strength

Bench Press 2 x 8, 2 x 5, 2 x 2

Death by Pushup + 10 m shuttle

2 min Bike Max Cal Sellout

9 am Recovery

3 Rounds, Not for Time

• 200 m run

• 12 x Reverse Goblet Lunge w Twist

• 200 m Row

• 12 x Upside Down KB Press

• 1 min Bike

• 12 x Russian Twist w Plate

3 Rounds Not for Time

• 5 ea leg Airplanes with Foam Roller

• 10 Plank Shoulder Taps

• 5 Standing Toe Taps Front, Side, Back