Monday Feb 24th

Warmup: 10 minutes of:

10 cal assault bike,

1 wall walk,

10 KB row (5 each side),

30 second plank hold

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

Strength: Front Squat 6x3

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

WOD: 3 Rounds for Time:

500 meter row,

12 KBS 70/55#,

15 box jumps

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

Super Saturday

OTM x 10 minutes

  • 2 Squat Cleans

Rest

For Time:

  • 800 meter run

  • 20 Deadlifts 135/95#

  • 3 Rounds of Cindy

  • 20 Power Cleans 135/95#

  • 3 Rounds of Cindy

  • 20 Front Squats

  • 800 meter run

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

Sunday

Warmup

  • 1-2 Min Bike, Ski or Row

  • KB Windmills

  • Plank + Shoulder Taps

  • Squat Jumps

  • Ring Row

Sunday Funday @ 8 am

Strength: 4x10 Push Press w/Pause

Workout for Time, 10 Down of:

- KB Push Jerks (35/55)

- 10 m Shuttle Run

Open Gym @ 9 am

New Haven Rugby Class @ 10 am

10 am Strength Superset:

  • 4 x 6 Bench

  • 8 Flat bench KB OH Ext

  • 10 Bent Over Barbell Row

Workout for Time, Teams of 2

20 Down of:

  • Bike/Row for Cals

  • Pullups (Jumping scale)

  • Burpee box Overs

  • x 2 Jump Rope

Joe Kusnitz
Friday, Feb 21st

Warmup: 10 minutes of:

shoulder taps x 10,

banded paloff press x 10 (each side),

oly bar rows x 10,

flat bench flies x 10

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

Strength: DB Bench Press: 3x10

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

WOD: 21-15-9

Bench Press @ 1/2 BW

Pullups

Joe Kusnitz