Monday, March 23rd

Warmup: 3 Rounds ~ Not for Time

Row 15 cals

Single Arm KB Over-Head Walking Lunge x20 meters,

KB Russian Twist x20,

Frog Hops x20 meters

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Strength: 15 minutes to establish a heavy OHS

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

WOD: 7 Minute AMRAP:

Ascending set of Calorie Row + Burpee over Rower

~ Begin at 1 rep and add 1 rep each round until time is called

Joe Kusnitz
Saturday & Sunday, March 21st & 22nd

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

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Sunday Funday

8 AM Strength DL  4x4, 2x2

WOD 3 Rounds - 90: Work, 30: rest

  • Push Press

  • Farmers Carry

  • Prowler Pull/Push 10 m

  • Medball/Sandbag Front Squat

9 AM NH Rugby Recovery/Open Gym

5 x 5 ea leg - pivot lunge swings

30: Wall Sit after each set

20 Min Self Paced

  • 10 Russian Plate Twist + Press

  • 10 x PVC Hip Hinge Squats

  • 10 Windmills

  • 5 x Seated Hip Flexor Lift ea leg

  • 10 x Banded Scap Press (Plank Position)

  • 10 x Banded Ys

  • 1 min Bike

10 AM Mock Comp Prep:

To prep for the upcoming April session some ECF ladies are participating in. Open to anyone who wants to go through Squat, Deadlift & Bench

Joe Kusnitz
Friday, March 20th

Warmup: Coaches Choice

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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

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WOD: For Time:

2K Row,

***Top of each minute - 5 weighted situps

Joe Kusnitz