Tuesday, June 9th

Warmup: 10 minutes of:

kneeling KB around the world x 8,

Kneeling Single arm KB press x 8 (each side),

KB Russian twist x 8,

Plank position shoulder taps x 8,

8 calorie ski erg

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Strength/Skill: 4 Rounds not for time:

OLY bar row x 8-12,

Eccentric Pullups x 6-8,

Box Assisted Pullups x 6-8,

Hollow Rocks x 10

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WOD: 6 Rounds for Time:

6 DB Push Presses,

8 Pullups

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Endurance: Meet at ECF @ 530 am

10 x 10 KBS + 200 meter sprint :)

Joe Kusnitz
Monday, June 8th

Warmup: 3 Rounds of:

20 Jumping Jacks,

20 Crunches,

20 Standing Leg Swings (10 each side),

30 second goblet squat hold at bottom

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Strength/Skill: 6x complex:

1 Hang Snatch High Pull + 1 Hang Power Snatch

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WOD: On the 3 minute x 10 Rounds

3 Snatches 135/95#,

6 Bar Facing Burpees,

1 Dumpster Dash

Joe Kusnitz
Saturday & Sunday, June 6th & 7th

Super Saturday

OTM x 6 minutes

2 Snatches

OTM x 6 minutes

2 Clean & Jerks

Rest

4 Rounds for Time:

8 power cleans 155/ 105,

12 wall balls,

4 GI Janes,

400 meter run

Super Saturday

OTM x 6 minutes

2 Snatches

OTM x 6 minutes

2 Clean & Jerks

Rest

4 Rounds for Time:

8 power cleans 155/ 105,

12 wall balls,

4 GI Janes,

400 meter run

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Sunday

Sunday Funday @ 8 am ~ Anyone is Welcome

New Haven Rugby Session/ Open Gym @ 9 am

8 AM Strength Superset

  • Front squats 6 x 3

  • 6-10 Bounding jumps

WOD 20 Down of

  • Lateral Squat over Plate

  • Elevated Lunge 

  • Ab Mat Situps

9 am Recovery Movement

Warmup Circuit x 3

  • 200 m Jog

  • Hollow Hold + Superman

  • Duck Walk, Ankle Circles

  • Jefferson Curls

  • Half Kneel Windmills

3 Rounds

10 x Rack Chest/Upper Back Opener

10 x Half Kneel DB Wood Choppers

10 x Banded Cross Body Pull Down

10 x Swimmers

3 Rounds

10 x KB Hip Openers

10 x 90 - 90s

10 x Banded Reverse Squats

10 x Banded Posterior Sling Step Ups

Joe Kusnitz