Monday, June 22nd

Warmup: 3 Rounds ~ not for time:

10 cal ski erg,

10 KB RDL,

10 ab mat situps,

10 ring rows

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

Strength: Deadlift 6!

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

WOD: For Time:

100 lunges, then,

5 Rounds of

15 Wall balls 20/14,

12 KBS 55/35#,

9 Pullups

Joe Kusnitz
Saturday & Sunday, June 20th & 21st

Super Saturday

Warmup: Coaches Choice

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

OTM x 12 minutes

2 Power Cleans

Rest

30 Minute AMRAP

1 Rope Climb

5 Burpees

100 meter farmers carry

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Sunday

Sunday Funday @ 8 am

New Haven Rugby/Open Gym @ 9 am

Warmup 3 Rounds

  • Banded Straight Arm Pull Down

  • DB/KB Shoulder Front Raise

  • Hollow Rock or Dead Bugs

  • Scap Pushup Planks

  • 1 Min Bike, Row, Jog

8 am Strength

Bench Press 2 x 8, 2 x 5, 2 x 2

Death by Pushup + 10 m shuttle

2 min Bike Max Cal Sellout

9 am Recovery

3 Rounds, Not for Time

  • 200 m run

  • 12 x Reverse Goblet Lunge w Twist

  • 200 m Row

  • 12 x Upside Down KB Press

  • 1 min Bike

  • 12 x Russian Twist w Plate

3 Rounds Not for Time

  • 5 ea leg Airplanes with Foam Roller

  • 10 Plank Shoulder Taps

  • 5 Standing Toe Taps Front, Side, Back

Joe Kusnitz
Friday, June 19th

Warmup: Coaches Choice

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

Body Building Bliss!

Super Set 4 Rounds:

1A: Front Rack Lunges x 12.

1B GHD Hamstring Curl x 12,

1C: GHD Situps x 15,

Super Set 3 Rounds of:

2A: Plate Pulls x 20 Meters,

2B: Wall Sits x 30-60 Seconds,

Super Set 2 Rounds of:

3A: OLY bar Hip Thrusts x 8,

3B: Sumo Deadlift x 15

Joe Kusnitz