FITNESS

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Dynamic

Warm Up 5:00

3 ROUNDS OF THE FOLLOWING

  • Banded Good Mornings x 6-8
  • double unders x 10
  • push up x 3-5

The W.O.D

5 Hollow Rock into 5 Superman back to 5 Hollow Rock  x 5 rest :90

WOD

EMOM 20 mins

Even:
5 DL
5 Push Up (scale to a box, or bench push up)

Odd:
20 Double Unders (or attempts for :30 - NO SINGLES)

PERFORMANCE

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Dynamic

Warm Up 5:00

3 ROUNDS OF THE FOLLOWING

  • Banded Good Mornings x 6-8
  • double unders x 10
  • push up x 3-5

The W.O.D

5 Hollow Rock into 5 Superman back to 5 Hollow Rock  x 5 rest :90

WOD EMOM 20 mins


Even
5 DL 155/115
5 Push Up

Odd:
20 Double Unders

COMPETITION

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Dynamic

Warm Up 5:00

3 ROUNDS OF THE FOLLOWING

  • Banded Good Mornings x 6-8
  • double unders x 10
  • push up x 3-5

The W.O.D

REST DAY

Olympic Lifting

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A.  3-Position Snatch (floor, below knee, above knee) - 60%, 65%, 70%, 75%, 80%, max
B.  Snatch Pull - 100% (of sn) x 4 x 3
C.  Back Squat - 70% x 5, 75% x 5, 80% x 5, 5RM
D.  Push Press - 70% x 5, 75% x 5, 5RM

A.  Power Clean - 70% x 3, 75% x 3, 80% x 3, 3RM
B.  Power Jerk - 60% (of split jerk) x 3, 65% x 3, 70% x 3, 3RM
C.  Overhead Squat - 70% x 3, 75% x 3, 80% x 3, 3RM

A.  Snatch - 60%x2, 70%x2, 80%x1, heavy single
B.  Clean & Jerk - 60%x2+1, 70%x2+1, 80%x1+1, heavy single
C.  Back Squat - 70% x 3, 75% x 3, 80% x 3, 85% x 3, 3RM
D.  SLDL - 5 x 3

ENDURANCE

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Run 800 meters easy

Hip Flexion & Ankle Stability drills

Then

WOD:

1 mile

800 meters

400 meters

200 meters

Rest time is your run time

181 Mitchell Dr., New Haven, CT 06511

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Donkey Kong

5 rounds of:

25 burpees
25 Squats
25 Wallballs
25 Push Ups
25 Sit Ups

Finisher:  100 weighted lunge steps

10 miles @ 80%

if you haven't yet run 10 miles then

60:00 minutes at your 10K pace.

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