Monday, January 6th

Warmup: 3 Rounds of:

10 calorie assault bike,

10 goblet squats,

10 ghd situps,

10 alternating quadapeds

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

Strength: Front Squat 6x6

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

WOD: 50-40-30-20-10 of

Wallballs,

Pushups

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Accessory:

30 second goblet hold in bottom,

20 single legged KB deadlifts (10 on each leg),

30 flutter kicks

Joe Kusnitz
Saturday & Sunday, January 4th & 5th

Super Saturday

5 Rounds for Time

10 Back Squats 135/95#

10 Jerks 135/95#

10 Power Cleans 135/95#

10 Calorie Assault Bike

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Sunday

Sunday Funday @ 8 am

Open Gym @ 9 am

New Haven Rugby Conditioning @ 10 am

Joe Kusnitz
Friday, January 3rd

Warmup: 10 minutes of:

15 Shoulder Shrugs,

15 Banded lat pulldowns,

15 mountain climbers

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

Strength: Deadlift 6x3

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

WOD: For Time

1000 meter row then,

3 Rounds of

5 Deadlift 225/155#

10 bar facing burpees

then

1000 meter row

Joe Kusnitz