Tuesday, July 16th

Warmup: 4 Rounds ~ Not for Time

250 meter row

40 foot bear crawl

20 med ball slams

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

Ring Dips 6x6

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

6 x Man Makers

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

WOD: 21-15-9

Push Press 115/65#

Chest to bar Pullups

——————————————

Endurance: Meet at ECF @ 6 am

10x 200 meter row + 200 meter sprint

Joe Kusnitz
Saturday - Monday, July 13th - 15th

Saturday

WOD: For Time

500 meter row

10 Squat Cleans 185/115#

5 Rope Climbs

400 meter row

8 Squat Cleans

4 Rope Climbs

300 meter row

6 Squat Cleans

3 Rope Climbs

200 meter row

4 Squat Cleans

2 Rope Climbs

100 meter row

2 Squat Cleans

1 Rope Climb

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

Sunday

Sunday Funday @ 7 am ~ Everyone is welcome even non-members

8 am Open Gym

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

Monday

Warmup: 12 minutes of

200 meter row

10 KB Lunge Steps

5 Heaving Snatch Balances

10 situps

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

Back Squat 7x3

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

WOD: “Carly’s-Call-A-Cab”

21 minute AMRAP

21 Power Snatches 95/65#

21 Calorie Row

21 Double Unders

Joe Kusnitz
Friday, July 12th
Strongman for the warmup! No problem!

Strongman for the warmup! No problem!

Warmup: 10 minutes of

10 meter butt kicks

10 meter high knees

10 meter back pedal

10 pushups

10 situps

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

Deadlift 3x10

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

WOD: 10!

Floor Press @ 60% of BW

Pullups

with Dumpster Dash after each round

Joe Kusnitz
Thursday, July 11th

Warmup: 4 rounds for time

10 meter bear crawl

20 jumping jacks

30 seconds L-sits

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

Seated Dumbell Press 4x8

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

WOD: Teams of 2 athletes ~ only 1 in motion at a time

3 Rounds of

2 minutes max rep wall balls 20/14#

2 minutes max rep power cleans 95/65#

2 minutes max rep box jump & over 24/20”

2 minutes max rep push press 95/65#

2 minutes max calorie Assault bike

————————————————————

Endurance: meet at Elm City @ 6 am

3x death by burpee + 10 meter sprints

Joe Kusnitz
Wednesday, July 10th

Warmup: 6 rounds

6 goblet squats

6 kbs

6 single arm kb press

6 kb high pulls

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

Bench 3x10

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

WOD: 12 minute AMRAP

3 Bar MU’s

6 HSPU’s

9 Calorie Row

Snatch

Snatch

Joe Kusnitz
Tuesday, July 9th

Warmup: 10 minutes of

1 burpee box overs

2 jumping lunges

3 double unders

4 situps

5 cal row

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

Snatch 3x3, 3x2, 3x1

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

WOD: 3 minutes max rep Snatch @ 60% of finishing weight

rest 3 minutes

3 minutes max rep burpees

rest 3 minutes

3 minutes max rep deadlift @ same weight as snatch portion

———————————————————————————————

Endurance: meet at Elm City @ 6 am

Partner workout: 10 rounds of

300 meter row

10 burpees

20 weighted situps

**1 rower

Joe Kusnitz
Saturday - Monday, July 6th -8th

Saturday

For Time:

800 meter run

30 Pullups

60 Air Squats

30 Snatches 155/105#

60 Air Squats

30 Pullups

800 meter run

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

Sunday

Sunday Funday @ 7 am ~ Everyone is welcome even non members

8 am Open GYM

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

Monday

Warmup: 3 Rounds of

1 Dumpster dash

10 wall balls

1 wall walk

10 situps

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

Front Squats 3x10

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

WOD: For Time

500 meter row then,

3 Rounds of:

10 Shoulder to Overhead 135/95#

20 Box Jumps 24/20”

30 Over-head walking lunge steps 45/25#

then,

800 meter run

Joe Kusnitz
Friday, July 5th

Back to Regular Schedule Today

Warmup: 4 Rounds of

20 meter butt kicks

10 push ups

20 kbs

10 cal row

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

Thrusters 5x3

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

WOD: For Time

27-21-15-9 of

Calorie Row

Thrusters 95/65

Joe Kusnitz
Thursday, July 4th

Community Workout at 9 am! Followed by Grill out and Hang Out! Bring your favorite food or beverage

ONLY Class of the Day

Anyone is Welcome ~ Even Non-members

uncle-sam-exercise.jpg
Joe Kusnitz
Wednesday, July 3rd

Warmup: 10!

Calorie Row

Reverse Hypers

Ring Rows

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

Bench: 10-8-6-4-2

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

WOD: 4 x 5 minute AMRAP’s with 2 minute rest between each set

400 meter run then,

with time remaining AMRAP

2 Ring Muscle Ups

4 Burpees

8 KBS 70/55#

*Only do the run once per 5 minute amrap

*Start with the run each 5 minute session

Look at those wallBALLERS

Look at those wallBALLERS

Joe Kusnitz