Everyone has fun in our warmups! 

SATURDAY

Warmup: Coaches Choice

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WOD: 7 Rounds for Time

11 Back Squats 185/115#

10 Jerks 135/95#

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SUNDAY

Amnesty - Pick a workout you may have missed during the week or work on a skill

**7 am Sunday Funday - Everyone is welcome! 

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MONDAY

Warmup: 3 Rounds of

20 Steps of banded monster walks

15 kbs

10 pushups

5 HSPU's

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Strength: Back Squat @ BW 4x Max Reps

*with 20 OH walking lunge steps after each set 45/25#

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WOD: 21-15-9-15-21

Wallballs 20/14#

Box Jumps 24/20"

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New Haven Rugby Conditioning

On the Minute x 20 minutes

100 meter sprint

Happy 22nd Birthday SAM!!!!!

Warmup: 12 mins of

50' Banded Monster Walk

8 Seated dumbell Presses

8 Bent over rows

8 Dips

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Buy-in: 1 min max rep shoulder to Over-head 75/55#

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WOD: "Sammy" 

5 Rounds for Time:

600 meter row

15 Bench Presses 135/75#

Warmup: 5 rounds of

10 meter bear crawl

10 ghd situps

10 dumbbell presses

10 oly bar bent over rows

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Buy-in: 3 Rounds of

15 GHD Situps

15 Jumping Lunges

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WOD: Teams of 2 or 3 ~ 30 minute Cindy

Complete as many rounds as possible in 30 minutes of 

5 Pullups

10 Pushups

15 Air Squats

*ONLY 1 athlete in motion at a time

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Endurance: Meet at ECC @ 6 am 

Team bike ride with Woody