Monday, Aug 25th

Warmup: 10 minutes of:

200 meter run,

12 Reverse lunges,

12 Back Extensions,

12 KBS,

12 Ring Rows

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

Strength: Tempo Box Squat 4x8 (2 count down, 0 up)

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

WOD: For Time:

10! of

Wallballs 20/14#,

Calories on Assault Bike

Joe Kusnitz
Saturday & Sunday, Aug 23rd & 24th

Super Saturday

OTM x 6 minutes

2 Snatches

OTM x 6 minutes

2 Clean & Jerks

Rest

OTM x 30 Minutes:

Minute 1: Rope Climb x 1,

Minute 2: Hang Clean x 5,

Minute 3: Assault Bike x 8/10 Calories,

Minute 4: Snatch x 3,

Minute 5: Row x 8/10 Calories

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Sunday Funday

8 & 9 am Classes- Drop in’s welcome!

Open gym avail 8-10 am

KB Strength Complex x 4

Single arm: L, R, rest, repeat

  • 4 Swings

  • 4 Squats

  • 2 Jerks

WOD 15 Min AMRAP

  • 5 Pullups

  • 10 Pushups

  • 15 Air Squats

Joe Kusnitz
Friday, August 22nd

Warmup: 2 rounds of

300 meter row,

10 pushups,

10 Banded Scap pulls (5 each side),

10 KB Round the worlds,

3 Skin the cat

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

Strength: Super Set x 6 Rounds:

A - Shoulder Press x 3,

B - Chin-ups 3-5 reps,

C- Flat Bench DB Flies x 8

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

WOD: 4 Rounds for Time:

5 Push Presses 115/75#,

7 Dips,

9 Calories on Rower

Joe Kusnitz