Tuesday, March 25th

Warmup: 10 minutes of:

12 mountain climbers,

12 KBS,

12 KB lunge,

12 KB stepups,

12 calorie bike or rower

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

Strength: Back Squat 10-8-6-4-2 ~ Increasing weight

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

WOD: For Time

21-15-9

Calorie Row

Pullups

—————————————-

Endurance: Meet at ECF @ 530 am

On the 2 minute x 40 minutes

5 Pullups

5 Burpees

1 Dumpster Dash

Joe Kusnitz
Monday, March 24th

Warmup: 3 Rounds of:

5 hip thrusts,

10 kb russian twists,

10 kb goblet squats,

20 meter ovehead single kb carry

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

Strength: OTM x 12 minutes

1 or 2 Heavy Cleans

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

WOD: For Time:

200 meter run,

21 Deadlifts 225/155#,

21 Toes to Bar,

400 meter run,

15 Deadlifts,

15 T2B,

800 meter run,

9 Deadlifts,

9 T2B

Joe Kusnitz
Saturday & Sunday, March 22nd & 23rd

Super Saturday

OTM x 6 minutes

3 Snatches

OTM x 6 minutes

3 Clean & Jerks

Rest

For Time: 30 minute CAP!

800 meter run,

30 Clean & Jerks 115/75#,

20 Calorie Assault Bike,

10 Chin-ups,

5 Rope Climbs,

800 meter run,

5 Rope Climbs

10 Chin-ups,

20 Snatches 115/75#,

30 Calorie Assault Bike

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

Sunday

Sunday Funday @ 8 am

Sunday Strength - Bench 6x4 (1.5s)

10 Min Amrap

  • 10 x Floor Press 95/65

  • 10 x Plate Ground to Overhead

  • 10 x Plate Russian Twist

  • 10 x Box Overs

2 min Rest Then…

5 Min Amrap

  • 5 x Floor Press 135/95

  • 5 x Med Ball Cleans

  • 5 x Kneeling Med Ball Slams

Open Gym @ 9 am

New Haven Rugby @ 10 am

Joe Kusnitz