Tuesday, November 18th

Warmup: 10 minutes of:

10 calorie row,

10 Altenating Single Leg KB Deadlifts,

10 Reverse Hypers,

10 Banded Scap Pulls,

10 Alternating Arm KB Press

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

Strength: Deadlift 6x6

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

WOD: "Diane"

For Time:

21-15-9

Deadlift 225/155#,

HSPU's

———————————————————-

Endurance: Meet at ECF @ 530 am

40 minute amrap:

500 meter row,

800 meter run,

1000 meter bike

Joe Kusnitz
Monday, November 17th

Warmup: 3 rounds of:

10 calorie Ski Erg,

3 Skin the cat,

20 meter prowler pulls,

10 seated Good Mornings

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

Strength: Front Squat 6x6

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

WOD: 6 Rounds of:

10 Squat Cleans 135/95#

10 Pullups

200 meter Run,

Joe Kusnitz
Saturday & Sunday, November 15th & 16th

Super Saturday ~ No Classes at 8 and 9 am - ONLY Group Hike for ECF’s “Chad” at 8 am

Joe will be at the gym @ 745 am to go to West Rock meeting point: 45 Main Street, Hamden

Community Workout - This Saturday, November 15th at West Rock State Park ~ Boots up at 8 am

Anyone is welcome to join us including family, friends or strangers on the street as we celebrate the memorial workout “Chad”

Elm City Fitness will be taking “Chad” to a whole new level with a weighted hike (optional) up the face of West Rock

The meeting point will be Wintergreen lake parking lot at: 45 Main Street, Hamden at 8 am ~ Please plan on a 2.5 hour hike.

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

Sunday

Sunday Funday @ 8 am

Bodybuilding Superset / Recovery

4 Rounds, Not for Time

  • 10 Seated DB Press

  • 10 Bent Over Barbell Row

  • 10 OH Tricep Extension

  • 10 Kneeling KB Wood Choppers

7’s Finisher - 3 Rounds

  • DB Curls

  • Front raise, Lateral raise, OH press

Open Gym @ 9 am - make up a class from the week, own programming, skill work or do today’s bodybuilding circuit!

Joe Kusnitz