Warmup: 4 Rounds of

7 wall balls

3 pullups

7 ball slams

3 goblet squats

7 calorie row

3 - 10 meter shuttle runs

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

Strength: Deadlift 3x10 @ BW

with 20 ab mat situps after each set

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

WOD: On the Minute Magic x 24

Minute 1 - 20 seconds max reps Hang Clean 115/75#

Minute 2 - 1 Rope Climbs

Minute 3 - 30 Seconds max rep DU’s

Repeat until time expires

—————————————————————————————-

New Haven Rugby Conditioning

Prowler Mile!

***Better find some friends :)

Warmup: 10 minutes of

10 calorie row

10 OHS

10 KBS

10 Situps

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

Strength: Front Squats 1.5’s @ 1/2 BW 6x6 with 6 weighted box jumps after each set

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

WOD: 4 Rounds for Time

800 meter run

10 T2B

20 Decline or Regular Pushups

———————————————————

Endurance: Meet at ECC @ 6 am

30 Minute AMRAP

Med ball suicides

6 Burpee KBS

12 DU’s

Saturday

Warmup: Coaches Choice

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

OTMx 8 minutes

3 Snatches

OTMx 8 minutes

3 Clean & Jerk

rest 8 minutes

“Mr Joshua”

5 Rounds for Time

400 meter run

30 GHD Situps

15 Deadlifts 250/160#

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

Sunday

Sunday Funday @ 7 am ~ Everyone is Welcome

Amnesty 8 & 9 am - Pick a workout you may have missed or work on a skill

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

Monday

Warmup: 10 minutes of

1 dumpster dash

10 wall balls

10 weighted situps

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

Strength: Snatch Grip Shoulder Press 4x6

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

WOD: 10!

Floor Presses @ BW

Burpees

Ab Mat Situps

rest 1 minute then,

1 mile run