Saturday - Monday, October 26th - 28th

Saturday

Open 20.3

21-15-9 of

Deadlift 225/155#

HSPU’s

21-15-9 of

Deadlift 315/205#

Hand Stand Walk 50 ft

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

Sunday

Sunday Funday @ 7 am

Open Gym @ 8 am

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

Monday

Warmup: 4 Rounds of

6 Goblet Squats

6 Jumping Lunges

6 Pushups

6 Calorie Row

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

Strength: Deadlift 12x1

with a 2 second pause just below the knee

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

WOD: 4 Rounds for Time

6 Hang Clean 155/105#

12 Box Jumps 24/20”

400 meter run

Joe Kusnitz
Friday, October 25th

Warmup: 10 minutes of

10 meter butt kicks

10 meter high knees

10 meter back pedal

10 pushups

10 situps

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

Strength: On the Minute x 8 minutes

3 Bench Presses

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

WOD: On the 3 minute for 30 minutes

5 Kettlebell Swings

4 Kettlebell Cleans

3 Kettlebell Jerks

2 Burpees with Kettlebell Deadlifts

1 Rope Climb

Joe Kusnitz
Thursday, October 24th

Warmup: 10 minutes of

10 medball cleans

10 kbs

10 kb lunges

10 calorie row

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

On the Minute x 8 MInutes

3 Snatches

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

WOD: 30 Snatches for Time 135/95#

1 minute work: 1 minute rest until all reps are completed

————————————————————————————

Endurance:

teams of 2 or 3 athletes

200 calorie row + 200 calorie Assault bike

*only 1 rower and 1 bike per team

**2 athletes can be moving at once!

Joe Kusnitz
Wednesday, October 23rd

Warmup: 3 Rounds

1 Dumpster Dash

8 kbs

8 goblet squats

8 goblet presses

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

On the Minute for 8 minutes

3 Squat Cleans

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

WOD: 10! of

Thrusters 135/95#

Ring Dips

2x Double Unders

Joe Kusnitz
Tuesday, October 22nd

Warmup: 10 minutes of

1 dumpster dash

2 forward rolls

3 pullups

4 situps

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

Strength: On the Minute x 8 Minutes

3 Shoulder Presses

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

WOD: 15 Minute AMRAP

20 Wall balls 20/14#

30 Situps

50 Lunges

—————————————

Endurance:

1 mile row + 2 mile run + 1 mile row

Joe Kusnitz
Saturday - Monday, October 19th - 21st
Nikita_Easton.JPG

Super Saturday

WOD: Open 20.2

20 minute AMRAP

4 DB Thrusters 50/35’s

6 Toes to Bar

24 Double Unders

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

Sunday

Sunday Funday @ 7 am ~ Everyone Welcome even non members

Open Gym @ 8 am

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

Monday

Warmup: 10 minutes of

7 box jumps

7 single unders

7 ring rows

7 cal row

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

Strength: OTM X 8 Mins

3 - Back Squat

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

WOD: 3 Rounds for Time

21 DB Snatches 50/35#

15 Burpees

9 Pullups

Joe Kusnitz
Friday, October 18th

Warmup: 4 Rounds of

20 meter butt kicks

10 ring rows

20 kbs

10 cal row

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

Strength: Bench 3x8

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

WOD: 2 Rounds for Time

20 jump laterally over wall ball

Dumpster Dash

20 Weighted Situps with wall ball

Dumpster Dash

20 Ball Slams against wall

Dumpster Dash

20 Wall ball push presses against wall

Dumpster Dash

20 Jumping lunges with wall ball

Dumpster Dash

Joe Kusnitz
Thursday, October 17th

Warmup: 10!

Calorie Row

Reverse Hypers

Ring Rows

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

Strength: Hip Thrusts 3x8

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

WOD: On the Minute x 20 minutes

Odd Minutes: 3 Power Clean + 2 Front Squat + 1 Jerk

Even Minutes: 10 Burpees

——————————————————————————-

Endurance: 20! down by 2’s

Calories on Assault Bike

10 meter shuttle runs

Joe Kusnitz
Wednesday, October 16th

Warmup: 12 minutes of

2 minutes of squat therapy

8 KBS

8 KB deadlift

8-10 meter runs

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

Strength: Push Press 3x8

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

WOD: 12 Minute AMRAP

10 calorie row

10 Hang Cleans 95/65#

10 Pullups

Joe Kusnitz
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