Monday, March 17th

Warmup: 3 Rounds ~ Not for Time

Row 15 cals

Single Arm KB Over-Head Walking Lunge x20 meters,

KB Russian Twist x20,

Frog Hops x20 meters

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

Strength: 15 minutes to establish a heavy OHS

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

WOD: 7 Minute AMRAP:

Ascending set of Calorie Row + Burpee over Rower

~ Begin at 1 rep and add 1 rep each round until time is called

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

Super Saturday

OTM x 8 Minutes

2 Snatches,

OTM x 8 Minutes

2 Clean & Jerks

Rest

15 Minute AMRAP

30 Burpees

30 Snatches 75/55#

30 Pullups

30 Clean & Jerks 95/65#

30 Calories on Assault Bike

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

Sunday

Sunday Funday @ 8 am

Sunday Strength, On the 2 Min:

10 x 3 Heavy Deadlift

Workout for time, 10 Down of:

  • Kettlebell Swings 55/35

  • Pushups

  • Russian Twists

  • Lunge Steps/Reverse Lunges

Open Gym @ 9 am

New Haven Rugby @ 10 am

Joe Kusnitz
Friday, March 14th

Warmup: Coaches Choice

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

Body Building:

Super Set x 5 Rounds:

Bench Press x 6,

Dips x 10,

shoulder taps x 10,

banded paloff press x 10 (each side),

oly bar rows x 10,

flat bench flies x 10

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

WOD: For Time:

2K Row,

***Top of each minute - 5 weighted situps

Joe Kusnitz