Wednesday, July 31st

Warmup: 10 minutes of

5 Plank to Prayer

10 box step ups

15 ball slams

20 single unders

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

Front Squat 8x3

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

WOD: 5 Rounds for Time

5 Squat Cleans 185/125#

10 Burpees

20 Calorie Row

Joe Kusnitz
Tuesday, July 30th
Beth Ann makes an afternoon appearance and gives an impressive effort on Monday’s workout!

Beth Ann makes an afternoon appearance and gives an impressive effort on Monday’s workout!

Warmup: 3 Rounds of

10 KB Goblet Squats

10 KB Deadlifts

10 KB Swings

10 KB Press on each side

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

Push Press 8x6 ~ Increasing load

*with 3 Chin-ups after each set

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

WOD: 10! of

Push Press 155/105#

Deadlift 155/105#

Box Jumps and Over 24/20”

————————————————-

Endurance: Meet at ECF @ 6 am

Burpee + Wallball toss + Sprint x 1 mile

Joe Kusnitz
Saturday - Monday, July 27th -29th
Anyone who has watched Jay since his arrival at ECF can notice his progress.  Hard work, consistency, and courage pay off.  Keep taking those leaps!

Anyone who has watched Jay since his arrival at ECF can notice his progress. Hard work, consistency, and courage pay off. Keep taking those leaps!

Super Saturday

WOD: For Time

800 meter run

30 Power Cleans 155/105#

1000 meter row

30 Shoulder to Over-head 155/105#

800 meter run

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

Sunday

Sunday Funday @ 7 am ~ Everyone is welcome - even non members

Open Gym @ 8 am

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

Monday

Warmup: 10 minutes of

10 meter high knees

10 meter back pedal

10 situps

10 pushups

10 reverse hypers

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

Back Squat: 12-9-6-3 ~ Increasing Loads

*with 100 meter row sprint after each set

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

WOD: 4 Rounds for Time

400 meter run

21 Thrusters 95/65#

12 Pullups

Joe Kusnitz
Friday, July 26th
Come support Joe and Eric as they compete in the Strongman event at the CT Power Fit Expo ( http://ctpowerfitexpo.com/calendar/ct-power-fit-expo-usa-powerlifting-and-us-strongman/)  at Mohegan Sun this SATURDAY JULY 27.  Events start at 9am!

Come support Joe and Eric as they compete in the Strongman event at the CT Power Fit Expo (http://ctpowerfitexpo.com/calendar/ct-power-fit-expo-usa-powerlifting-and-us-strongman/) at Mohegan Sun this SATURDAY JULY 27. Events start at 9am!

Warmup: 4 Rounds of

10 calorie row

12 OLY bar shoulder press

14 Good Mornings

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

Bench 6x4

+++++++++++

WOD: OTM x 22 minutes

Odd Minutes - 3 OHS @ 65% BW

Even Minutes - 6 Unbroken Toes to Bar ~ All 6 must be unbroken!

Joe Kusnitz
Thursday, July 25th

Warmup: 4 Rounds for Time

10 medball cleans

20 single unders

40 lateral jumps over rope

50 meter run

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

WOD: Teams of 2 athletes

200 Power Snatches 75/55#

*Top of each minute ~ one team member rows 10 calories then the team can continue with snatch

——————————————————————————————————

Endurance:

2 Rounds for Time

Assault Bike 2 miles

Run 1 mile

Joe Kusnitz
Wednesday, July 24th
Birthdays abound!  Happy birthday, Lisa!  When I dip, you dip, we dip…

Birthdays abound! Happy birthday, Lisa! When I dip, you dip, we dip…

Happy (belated) birthday, Carly!  The Young family gets after Carly’s Call-a-Cab workout last Monday.

Happy (belated) birthday, Carly! The Young family gets after Carly’s Call-a-Cab workout last Monday.

Warmup: 12 minutes of

10 Calorie Row

10 Toes to Wall

10 Ball Slams

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

4x6 OLY Bar Roll Outs

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

WOD: 5 Rounds for Time

10 Burpees

20 Wall Balls 20/14#

30 Double Unders

Joe Kusnitz
Tuesday, July 23rd
Row, Dustin, row!

Row, Dustin, row!

Warmup: 3 Rounds of

10 KBS

10 Pushups

10 box step ups

10 jumping jacks

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

30-20-10 ~ Not for Time

Back Squat - taken from the floor

*Increase weight

*Must be done unbroken

30-20-10 ~ Not for Time

Deadlift - begin with same weight as ended with Squat

*Increase weight

*Does NOT have to be done unbroken

30-20-10

GHD Situps or Weighted Situps

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

6 x 100 meter sprint out with 100 meter back petal back~ Self regulated rest

——————————————————————————————————————-

Endurance: Meet at Elm City @ 6 am

1 mile row

2 mile run

1 mile row

Joe Kusnitz
Saturday - Monday, July 20th - 22nd

Saturday

WOD: 2 Rounds for Time

1 Mile Run

100 Lunges

75 KBS 55/35#

50 Burpee Box Overs

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

Sunday

Sunday Funday @ 7 am ~ Everyone Welcome - even non members

Open Gym @ 8-9 am

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

Monday

Warmup: 3 Rounds

12 Reverse Hypers

50 meter bear crawl

Run around the building

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

Power Jerks 8x3

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

WOD: 21-15-9

Power Cleans 155/95#

Ring Dips

Joe Kusnitz
Friday, July 19th

Warmup: 10 minutes of:

20 banded pull aparts

20 ab mat siups

20 jumping jacks

20 Double Unders

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

50 Wall balls for time

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

Bench: 8x3

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

WOD: Death by Push ups + Sit ups

Joe Kusnitz
Thursday, July 18th

Warmup: 10 minutes of

10 medball cleans

10 kbs

10 kb lunges

10 calorie row

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

WOD: Teams of 2 Athletes

For Time

80 Calorie Row

80 Ab Mat Situps

80 Box Jump and overs 20”

80 Shoulder to Overhead 95/65#

80 Box Jump and overs 20”

80 Ab Mat Situps

80 Calorie Row

Joe Kusnitz