Tuesday, October 15th

Warmup: 12 minutes

10 meter high knees

10 meter frog jumps

10 situps

10 medball cleans

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

Sumo Deadlift 3x8

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

WOD: 21-15-9-15-21

Wallballs 20/14#

Pushups

2xDouble Unders

———————————————-

Endurance:

6x200

4x400

2x800

1x1600

Joe Kusnitz
Saturday, October 12th

Super Saturday

Open 20.1

10 Rounds for Time

8 Ground to Over-head 95/65#

10 Bar Facing Burpees

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

Sunday

Sunday Funday @ 7 am Everyone welcome even non members

Open Gym @ 8 am

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

Monday

Warmup: 12 minutes of

1 dumpster dash

2 forward rolls

8 calorie bike

16 situps

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

Front Squat 3x8

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

WOD: 3 Rounds for Time

800 meter run

10 Push Jerks 135/95#

20 Box Jumps 24/20”

Joe Kusnitz
Friday, October 11th

Warmup: 4 rounds for time

10 meter bear crawl

20 jumping jacks

30 seconds L-sits

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

Bench 8x3

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

WOD: For Time

200 KBS ~ top of each minute —> 2 burpee box overs 24/20”

*Start with Burpees

Joe Kusnitz
Thursday, October 10th
430 crew getting it done!

430 crew getting it done!

Warmup: 4 rounds of

10 calorie row

10 meter butt kicks

20 banded pull aparts

20 banded monster walks

20 air squats

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

Thrusters 8x3

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

WOD: 5 Rounds for Time

10 Deadlift 225/155#

20 Burpees

400 meter run

—————————————

Endurance:

1 mile run then,

200 Calories on Rower

**Top of each minute ~ 2 Burpees over rower until complete

Joe Kusnitz
Wednesday, October 9th

Warmup: 10 minutes

Dumpster Dash

6 OLY bar good morning

12 bent over rows

24 Single unders

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

Deadlifts 8x3

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

WOD: 150 Wallballs for time

**1 minute work: 1 minute rest until completed

Joe Kusnitz
Tuesday, October 8th

Warmup: 5 Rounds of

10 cal bike

10 situps

10 wall balls

10 kbs

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

Back Squat 8x3

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

WOD 4x 3 minute AMRAP~ with 2 minute rest between

5 Burpees

10 Goblet Squats 55/35#

15 lunges with KB 55/35#

——————————————————————————-

Endurance:

Prowler Mile

Joe Kusnitz
Saturday - Monday, October 5th - 7th
bobby.clean.JPG

Super Saturday

3 Rounds for Time

800 meter run

3 Rope Climbs

5! of

Box Jumps 24/20”

Push Press 135/95#

Rest 3 minutes

2 Rounds for Time

1000 meter row

5! of

Pullups

Pushups

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

Sunday

Sunday Funday at 7 am

Open Gym at 8 am

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

Monday

Warmup: 10 minutes of

1 Dumpster Dash

2 forward rolls

4 star jumps

8 med ball cleans

————————————-

Push Press 8x3

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

WOD: 30-20-10

Power Clean 95/65#

2x Double Unders

1/2 Dips

Joe Kusnitz
Friday, October 4th
labor day.jpg

Warmup: 3 Rounds of

1 dumpster dash

10 wall balls

10 pushups

10 step ups

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

15 minutes of Turkish Getups

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

WOD: 20 minute AMRAP

50 Calorie Row

then - with time remaining

9 Double KB Sumo Deadlift

6 Double KB Hang Cleans

3 Double KB Press

Dumpster Dash

Joe Kusnitz
Thursday, October 3rd
dustin8.jpeg

Warmup: 10 minutes of

20 jumping jacks

20 lunges

20 meter high knees

20 pushups

20 situps

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

Thrusters 1x6, 3x3, 3x1

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

WOD: 4 Rounds For Time

400 meter Run

21 Burpees

12 KBS 70/55#

—————————————

Endurance: 5 Rounds for Time

400 meter run

21 Calorie Assault Bike

12 Burpee Box Overs

500 meter row

Joe Kusnitz
Wednesday, October 2nd

Warmup: 10!

Calorie Row

Reverse Hypers

Ring Rows

Push ups

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

Squat Clean 1x8, 2x4, 3x2

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

WOD: OTM x 20 Minutes

Odd Minutes: 2 Squat Cleans

Even Minutes: (Pick One)

5 Pullups

5 C2B Pullups

3 Muscle Ups

Joe Kusnitz