Monday 7/1

Strength:

A1. Back Squats 6 sets of 6 @70% of 1RM

A2. Weighted pull ups- 6 sets of 3 reps
 

Wod:

25 OHS 

50 Burpees

Fit=95/65

Comp=135/95

Friday 6/28

REMINDER WE ARE CLOSED TOMORROW

WE HAVE THREE TEAMS COMPETING IN HARTFORD AT THE EUROPA FITNESS EXPO.

There is a carpool leaving from RedZone at 8:30am

Strength-

A. EMOM for 16 Min - 

Even - 2 Squat Snatches

Odd - 30 Double Unders OR 30 Lateral Bar Hops

WOD-
15-12-9-6-3

KB Swings

Box Jumps

Fitness = 53/35, 30"/24"

Comp = 70/53, 30"/24"

Thursday 6/27

REMINDER WE ARE CLOSED TBIS SATURDAY FOR EUROPA THROWDOWN IN HARTFORD AT THE CT CONVENTION CENTER PLEASE COME CHEER ON OUR THREE TEAMS GOING!

There is a prize for most gym spirit!

Strength-

A. 10 Min to find Max Power Clean

B. 10 Min to find Max Back Squat

WOD-

4 min AMRAP-

Power Cleans @ 90% of A.

3 Min AMRAP-

Power Cleans @ 80% of A.

1 Min AMRAP-

Power Cleans @ 70% of A.

Wednesday 6/26

Strength-

A1. Strict Press - 6 sets of 3

A2. Hollow Rocks - 6 sets of 15

WOD-

Fitness=

20 Min AMRAP-

3 Pull ups

5 HR Push Ups

100 m Shuttle Sprint (25m out and back twice)

Comp=
20 Min AMRAP-

2 Muscle Ups OR 4 CTB Pull Ups

4 HSPU

100 m Shuttle Run (25m out and back twice)

Tuesday 6/25

Yoga Tonight @ 6:30pm

A1. 1 1/4 Front Squats - 3.3.3.2.2.2

A2. Snatch Pulls - 6 sets of 3 (110% of 1 RM Snatch)

WOD-

3 Rounds for Time

One Barbell
15 Deadlifts

15 Front Squats

Fitness = 135/85

Comp = 225/125

Monday 6/24

Strength-

A1. Bench Press - 3 sets of 12

A2. 2 position clean (hang clean + clean) - 3 sets of 3 unbroken

WOD-

50 Thrusters

75 burpees

30 pull ups

Fitness= 95/65#

Comp= 135/95#, CTB pull ups

Friday 6/21

Strength:
A. Power Snatch- 12 minutes to build to max (or form work)
B. Clean Pulls 4 sets of 2 

Wod:

5 rounds for time:

20 Wall balls 

10 toe to bars 

Thursday 6/20

Strength:
EMOM for 16 minutes 
Even:  5 TNG deadlifts (moderate weight)
Odd: High Box Jumps

Wod:

For time:

15 power snatch 

9 box jumps 

12 power snatch 

12 box jumps 

9 power snatch 

15 box jumps

Fit= 95/65, 24/20

Comp= 115/85, 24/20

Wednesday 6/19

Strength:
 A1. Push Press- 5 sets of 5 
A2. Hollow Rocks- 5 sets of 10 

B. For Time: 100 DBU (OR DBU skill work for 3 minutes)

Wod:

For Time:

30 front squat 

10 Pull ups

20 front squat

20 Pull ups

10 front squat

30 Pull ups

fit= 95/65

Comp= 115/85

Tuesday 6/18

Yoga Tonight @ 6:30pm

Strength:
A1. Close Grip Bench Press

5 sets of 3-4 reps 

A2. Pendlay Row 

5 sets of 5

Wod:

15 minute AMRAP

200 meter run 

15 KB Swings 

15 Burpees 

fit= 53/35

comp=70/53

Monday 6/17

CStrength:

A. 1 power clean + 2 Front squat + 1 Split jerk - 4 sets to build to max complex

B. 50 toe to bars (in sets of 5 minimum) 

Wod:

"Fran" 
21-15-9

Thrusters

Pull ups 

RX= 95/65

Friday 6/14

Strength-

A1. Push Press - 5.4.3.2.1

A2. Snatch Grip Deadlift - 5.4.3.2.1

WOD-
50-40-30-20-10

Wall Balls

KB Swings

Fit = 53/35

Comp = 70/53

Thursday 6/13

Strength-

A1. 1 1/4 Front Squat - 5 sets of 3 reps

A2. Hang Squat Clean - 5 sets of 2 TnG Reps *Tough

WOD-
10 - 1

Power Cleans

Goblet Squats

Fit = 115/75, 53/35

Comp = 155/105, 70/53

Wednesday 6/12

Strength-

A1. Bench Press - 6 sets of 10 reps

A2. Weighted CTB Pull ups - 1 min AMRAP x 6

WOD-

12 Min AMRAP

20 KB Snatches (Alternating Arms)

10 Burpees

Fit = 53/35

Comp = 70/53

Tuesday 6/11

Yoga tonight @ 6:30pm

Strength-

A. Squat Snatch - 7 x 1

B. Back Squat - 10 min to build to 5RM

WOD-
21-15-9

Thrusters 

Box Jumps

Fit = 75/55, 24/20

Comp = 95/65, 24/20

Monday 6/10

Strength-

Fit=
A. EMOM for 10 Min
Even - 8 Strict Pull ups
Odd - 3 HSPU or 10 Push ups

Comp=
A. EMOM for 10 Min
Even - 3 Muscle ups or 9 CTB Pull ups
Odd - 5 HSPU

WOD-

20 Min AMRAP
200 m Run
10 Power Cleans
10 Burpees
200 m Run
10 Deadlifts
10 HR Push ups

Fit = 95/65#

Comp = 135/95#