Tuesday, January 27th

Warmup: Athlete’s Choice

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

Strength: Front Squat 3x10

with 6 Box jumps after each set

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

WOD: OTM x 30 minutes

Minute 1: Max distance row for 40 seconds

Minute 2: Max 10 meter sprints for 40 seconds

Minute 3: Max KB Deadlifts for 40 seconds

—————————————————————————

Endurance: Meet at ECF @ 530 am

Minute 1: Max distance row for 40 seconds

Minute 2: Max 10 meter sprints for 40 seconds

Minute 3: Max reps ab mat situps

Joe Kusnitz
Saturday & Sunday, January 24th & 25th

Super Saturday

OTM x 8 minutes

2 Snatches

OTM x 8 minutes

2 Clean & Jerks

Rest

10 rounds for time:

9 db deadlifts 50/35#,

6 db hang cleans,

3 db shoulder to overhead,

12 Calorie Assault Bike

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

Sunday

Sunday Funday @ 8 am

Rugby Session/Open Gym @ 9 am

●Buy in 200 m row x 2

● Strength Superset x 5

5 x Back Squat

5 x RDL

●Wod 5 Rounds

  • 20 m OH Walking Lunge w Plate

  • 50 DU/100 Singles

Joe Kusnitz
Friday, January 23rd

Warmup: Athlete’s Choice

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

Buy-in: 1 minute max distance prowler push

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

Strength: Hex Bar Deadlift 6x3

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

WOD: OTM x 20 Minutes

Odd minutes: max rep deadlift in 20 seconds 95/65# (no bounce - must keep clean form),

Even minutes: max rep box jumps in 20 seconds 20/16"

Joe Kusnitz