Thursday, February 1st

Warmup: 10 minutes of:

Side Plank with rotation,

Banded lat pulldowns x 12,

burpees x 8

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

Strength: Deadlift 6x2

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

WOD: for time:

90 KBS 55/35# + 90 Single KB Deadlifts 55/35#

~ top of each minute 20 meter walking lunges

  • Start with KBS

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Endurance: Meet at ECF @ 530 am

Chose your distance

10, 15 or 20 minutes out and back RUN!

Joe Kusnitz
Wednesday, January 31st

Warmup: 10 minutes of:

shoulder taps x 10,

banded paloff press x 10 (each side),

oly bar rows x 10,

flat bench flies x 10

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

Strength: Bench Press 6x3

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

WOD: 4 Rounds of:

3 minute AMRAP of

20 KBS 55/35#

20 box jump and overs 24/20”

Rest 3 minutes between each round

Joe Kusnitz
Tuesday, January 30th

Warmup: 10 minutes of:

deadbug x 10,

bear crawl with dumbells x 10 meters,

reverse hypers x10

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

Strength: Back Squat 6x3

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

WOD: 3 Rounds for Time:

20 KB Front Squats,

15 Pullups,

50 DU's

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Endurance: Meet at ECF @ 530 am

5 Rounds of:

4 minute AMRAP of

Calorie Row 30/20,

Assault Bike 30/20 Calories,

Max 10 Meter Shuttle runs,

4 min rest after round 1,

3 min rest after round 2,

2 min rest after round 3,

1 min rest after round 4

Joe Kusnitz