Monday, Aug 19th

Warmup: 3 Rounds of:

200 meter run,

30 second Plank Holds,

20 lunge steps,

10 curl-ups on the floor,

5 pullups

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

Strength: OTMx 10 minutes:

3 Front Squats ~ taken from the floor

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

WOD: OTM x 22 minutes:

Odd minutes - 40 seconds row: 20 Seconds rest,

Even Minutes: 40 Seconds shuttle run: 20 seconds rest

Joe Kusnitz
Saturday & Sunday, Aug 17th & 18th

Super Saturday

25 Minute AMRAP:

6 Rope Climbs,

30 Calorie Assault Bike,

20 Snatches 95/65#,

4 Rope Climbs,

30 Calorie Assault Bike,

15 Snatches 115/85#,

2 Rope Climbs,

30 Calorie Assault Bike,

10 Snatches 135/95#

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

Sunday

Sunday Funday @ 8 am - Anyone is Welcome!

Tempo Bench Press 3x10 OTM

Strength and Range 4-5 Rounds NFT

• 10x Alternating Cross body RDL w KB (25/44)

• 10 m Bear Crawl

•10 x Alternating Single Leg Box Sits

•10 x Reverse Curl Ups

•10 x Kneeling Wood Chops w DB (20/35)

Sellout - 3x10 Superset of:

Oly Bar Curls + OH Tri Extension

+ Banded Cross Body Pull Downs

Open Gym @ 9 am

Joe Kusnitz
Friday, August 16th

Warmup: 3 rounds ~ not for time:

6 Front Rack Reverse Lunges,

6 Single leg Hip flexion with band,

6 banded donkey kickouts

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

WOD: Arsen - "Ten Fucking Years of Liberal Tears",

10x10 Air Squats ~ because sitting at a computer,

9x9 Calorie Bike ~ because bicycle,

8x8 Double Unders ~ because going down south,

7x7 GHD Situps ~ because get up early in the morning,

6x6 Box Jumps ~ because packing boxes,

5x5 Pullups ~ because next level in life,

4x4 Shoulder to Over-head ~ because "sixteen tons",

3x3 10 meter farmers carry ~ because moving stuff,

2x2 Wall Balls ~ because LOWER ARSEN,

1x1 Deadlift ~ because finish strong,

0x0 ~ REGRETS!

Joe Kusnitz