Tuesday, August 27th
Good Luck Marta - You are an amazingly strong and motivating woman! You have an entire community pulling for you to come back stronger than ever!

Good Luck Marta - You are an amazingly strong and motivating woman! You have an entire community pulling for you to come back stronger than ever!

Warmup: 12 minutes of

2 minutes of squat therapy

8 KBS

8 KB deadlift

8-10 meter runs

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

Dumbell Squat Cleans 4x6

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

WOD: 3 Rounds of the Following

3 minutes Max Rep Burpees

2 minutes max situps

1 minute max rep Double Unders

2 minutes rest

*no rest between each movements

———————————————————-

Endurance: Meet at ECF @ 6 am

30 minute AMRAP:

5 K Row then,

time remaining do max rounds of “Cindy”

5 Pullups

10 Pushups

15 Air Squats

Joe Kusnitz
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
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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