Monday, July 28th

Warmup: 10 minutes of:

deadbug x 10,

bear crawl with dumbells x 10 meters,

reverse hypers x10

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Strength: Back Squat 3x10

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WOD: 3 Rounds for Time:

400 meter run,

12 Front Squats 135/95#,

12 Box Jump and Overs

Joe Kusnitz
Saturday & Sunday, July 26th & 27th

Super Saturday

Warmup: Coaches Choice x 12 minutes

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

OTM x 6 minutes

2 Snatches

OTM x 6 minutes

2 Clean & Jerks

Rest

10 rounds for time:

12 Calorie Row,

9 db deadlifts 50/35#,

6 db hang cleans,

3 db shoulder to overhead

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Sunday 8 am & 9 am Class

Open gym avail. 8-10 am

Z press 6x4 (Seated Barbell Press)

+ 8-10 Good Mornings

WOD For Time: 9, 15, 21, 15, 9 of

  • Shoulder to OH 95/65

  • Situps (GHD or Ab Mat)

  • Jump Rope (x 2)

Joe Kusnitz
Friday, July 25th

Warmup: Coaches Choice x 15 minutes

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

Body Building:

Superset x 5 Rounds:

Bench Press x 6,

Banded High Pulls x 6,

Banded Pull Aparts x 6,

Banded Tricep Push downs x 6,

Single Arm Banded Press x 6,

Banded Paloff Press with Rotation x 6

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

Sellout: 100 calories on Ski Erg

Joe Kusnitz