Warmup: 10 minutes of
10 back squats
10 pushups
10 situps
10 pullups
10 KBS
+++++++++++++++++++
Strength: Power Clean 5!
+++++++++++++++++++
WOD: 3 Rounds
3 minute AMRAP:
10 Pullups
15 Calorie Row
rest 1 minute
3 minute AMRAP:
10 KBS 55/35#
15 Double Unders
rest 1 minute
——————————————-
New Haven Rugby Conditioning
OTMx24 minutes
100 meter sprints
Warmup: 3 Rounds of
1 dumpster dash
10 situps
10 hip extensions
10 lunges
20 jumping jacks
+++++++++++++++++
Buy-in: Decline Ring Pushups 4x6
+++++++++++++++++
Strength: Split Jerk 6x2
+++++++++++++++++
WOD: 3 Rounds for Time ~ 12 minute CAP
400 meter run
20 Push ups
30 Wall Balls 20/14#
————————————————————————-
Endurance: meet at ECC @ 6 am
5 Rounds for Time
500 meter row
20 burpees
30 Double Unders
400 meter run
Saturday
Warmup: Coaches Choice
+++++++++++++++++++++
WOD: Open 12.3
18 min AMRAP
15 Box Jumps 24/20”
12 Push Press 115/75#
9 T2B
=========================
Sunday
Sunday Funday @ 7 am ~ Everyone Welcome!
Amnesty - Pick a workout you may have missed during the week
====================================================
Warmup: 4 Rounds of
10 PVC Pass-throughts
20 Banded Pull Aparts
30 Mountain Climbers
40 Jump Ropes
+++++++++++++++++++++++
Buy-in: 10 minute Pistol work (one-legged squat) and progressions
+++++++++++++++++++++++
Strength: Back Squat 5x8 ~ one and a halfs
+++++++++++++++++++++++++++++++++++
"Sebastian Strong"
3 Rounds of:
1 Minute Max Rep Burpees
1 Minute Max Rep Hang Cleans 75/45#
1 Minute Max Rep Box Jumps 20/16"
1 Minute Max Rep Jerks 75/45#
1 Minute Max Calorie Row
1 Minute Rest
*Score = Total number of reps completed!
