Monday, December 9th

12 Days of Christmas ~ Day 1

Warmup: Coaches Choice

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

Strength: 15 minutes working on Front Squat Mechanics

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

WOD: Red Nosed Reindeer

For Time:

25 Calorie Row,

25 Burpees,

25 Double Unders,

25 Power Cleans 115/75#,

25 Weighted Lunges 115/75#,

25 Push Presses 115/75#,

25 Hang Snatches 115/75#

Joe Kusnitz
Saturday & Sunday, December 6th

Super Saturday

For Time:

800 meter run,

3 Rope Climbs,

21 Power Cleans 135/95#,

21 Knees to Elbows,

1000 meter row,

2 Rope Climbs,

15 Power Cleans,

15 K2E,

3200 meter Assault Bike,

1 Rope Climb,

9 Power Cleans,

9 K2E

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

Sunday

Sunday Funday @ 8 am ~ Anyone is Welcome!

4x10 Superset of

  • Seated single arm db press

  • V Ups

4x10 Superset of (10 total, not each side)

  • Plank KB Pull Throughs

  • Kneeling landmine Around the World

  • KB Windmills

21, 15, 9 For Time:

KBS (55/35)

Box Overs

Wall Ball Situps 20/14

Calorie Bike

Open Gym @ 9 am

New Haven Rugby Class @ 10 am

Joe Kusnitz
Friday, December 5th

Warmup: 20 minutes of:

shoulder taps x 10,

banded paloff press x 10 (each side),

oly bar rows x 10,

flat bench flies x 10

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

Strength: Bench Press: 5x3

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

WOD: 10 min AMRAP:

6 push press 115/75#,

9 Dead Lifts,

12 Pullups

Joe Kusnitz