Saturday - Monday, August 24th - 26th
OG UCONN Team!

OG UCONN Team!

Saturday

Super Saturday WOD

For Time

3 Rounds for time

10 Snatches 135/95#

20 Double Unders

200 meter run

then,

3 Rounds for Time

20 Snatches 75/55#

40 Double Unders

400 meter run

*No Rest Between Sets

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

Sunday

Sunday Funday @ 7 am Everyone Welcome ~ Even non members

Open Gym @ 8 am

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

Monday

Warmup: 10 minutes of

7 kbs

7 ring rows

7 med ball cleans

7 burpees

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

Seated OLY bar Shoulder Press 4x8

with 10 KB Rows (each arm) after each set

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

WOD: 10! of

Calorie Row

Deadlift 275/155#

Joe Kusnitz
Friday, August 23rd
clsss.jpg

Warmup: 10 minutes of

1 dumpster dash

2 forward rolls

3 box step ups 

4 kbs

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

Bench 10-8-6-4-2

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

WOD: OTM x 20 minutes

Odd minutes: 10 box jumps 24/20”

Even Minutes: 10 Burpees

Joe Kusnitz
Thursday, August 22nd
Happy Anniversary you two lovebirds!

Happy Anniversary you two lovebirds!

Warmup: 10 minutes of

8 oly bar shoulder press

8 bent over rows

8 deadlifts

8 jumping jacks

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

WOD: Teams of 2 Athletes

10 Rounds for Time ~ 30 Minute CAP

1 Rope Climb

3 Bar Muscle Ups

6 Jerks 135/95#

9 Hang Clean 135/95#

12 Deadlifts 135/95#

24 DU’s

*Only 1 athlete in motion at a time

———————————————————-

Endurance: Meet at ECF @ 6 am

20 minute AMRAP

300 meter row

30 meter prowler push

Joe Kusnitz
Wednesday, August 21st
All Smile at Endurance

All Smile at Endurance

Warmup: 3 Rounds

1 Dumpster Dash

8 kbs

8 goblet squats

8 goblet presses

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

On the Minute for 10 minutes

3 Squat Cleans

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

WOD: For Time

20 Ring Dips

400 meter run

15 Squat Cleans 135/95#

400 meter run

15 Squat Cleans

400 meter run

20 Ring Dips

Joe Kusnitz
Tuesday, August 20th
A little Throwback to Leeder HIll Rd ~ Our first facility over 10 years ago!

A little Throwback to Leeder HIll Rd ~ Our first facility over 10 years ago!

Warmup: 12 minutes of

20 meter butt kicks

20 meter side steps

20 meter bear crawl

20 meter back pedal

20 situps

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

Sumo Deadlift: 5x5

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

WOD: 8 minute AMRAP

1 Shoulder to Over-head 135/95#

1 Pull up

2 S2OH

2 Pullups

3 S2OH

3 Pullups

ADD 1 rep each round until time is called

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

Endurance: Meet at ECF @ 6 am

4 Rounds for Time

30 Calorie on Assault Bike

40 Calories on Rower

50 Ab Mat Situps

800 meter run

Joe Kusnitz
Saturday - Monday, August 17th - 19th
Swinging into the weekend!

Swinging into the weekend!

Super Saturday

10 Minute AMRAP

60 Bar Facing Burpees

30 OHS 120/80#

10 Ring MU’s

rest 3 minutes

10 Minute AMRAP

120 Double Unders

30 Sntaches 120/80#

10 - 10 meter HS Walks

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

Sunday

Sunday Funday @ 7 am ~ Everyone Welcome!

Open Gym @ 8 am

ECF Power Clean Party @ 830! Come help us Clean our Clubhouse ~ Please come and Help out!

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

Monday

Warmup: 4 Rounds of

10 Ball Slams

10 shoulder press with Wall Ball

10 med ball deadlifts

10 calorie row

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

Front Squat: 10-8-6-4-2

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

WOD: 21-15-9-15-21

MedBall Cleans 20/14#

Toes to Wall

Joe Kusnitz
Friday, August 16th

Warmup: 4 Rounds of

20 meter butt kicks

10 ring rows

20 kbs

10 cal row

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

Bench: 5x5

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

WOD: 7 Rounds for Time

11 Double KB Deadlifts 55/35#

10 Double KB Jerks 55/35#

200 meter run

Joe Kusnitz
Thursday August 15th

Warmup: 8!

Calorie Row

Ab mat Situps

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

WOD: For Time

40 KBS 55/35#

40 Double Unders

4 Rope Climbs

30 KBS

30 DU’s

3 Rope Climbs

20 KBS

20 DU’s

2 Rope Climbs

10 KBS

10 DU’s

1 Rope Climbs

——————————————————

Endurance: Meet at ECF @ 6 am

6, 8 or 10 x 400 meter run (Rest = Work)

Joe Kusnitz
Wednesday, August 14th

Warmup: 3 Rounds of

10 meter walking lunges

10 meter side lung (each side)

10 meter inch worm

10 GHD Situps

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

Split Jerk: 3x3, 2x2, 3x1

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

WOD: On the 3 minute for 30 minutes

3 Snatches 155/105#

6 HSPU’s

9 Box Jumps 24/20”

Joe Kusnitz
Tuesday, August 13th
10 years ago! My buddy Adam practicing one of the first workouts at Elm City

10 years ago! My buddy Adam practicing one of the first workouts at Elm City

Warmup: 10 minutes of

10 calorie row

1 wall walk

2 Lsit pullups

3 Ring dips

4 ring rows

5 lunges

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

Front Squat 3x20 95/65#

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

WOD: 3 Rounds for time

30 Wall Balls 20/14#

30 Double Unders

————————————-

Endurance: Meet at ECF @ 6 am

5 Rounds for Time

500 meter row

20 Burpees

30 Double Unders

Joe Kusnitz