Monday, September 15th

Warmup: 3 Rounds ~ Not for Time

3 minutes on Assault Bike,

8 Ring Rows,

8 goblet squats,

8 single arm DB press (each side),

8 Reverse Hypers

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

Strength: Back Squat 5!

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

WOD: 10!

Front Squats 135/95#,

Burpees

Joe Kusnitz
Saturday & Sunday, September 13th & 14th

Super Saturday

5 Rounds for time:

400 meter run,

4! Of

Burpee Pullups,

Hang Cleans,

S2OH 135/95#

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Sunday Funday 8 & 9 am Classes

Open Gym Avail. 8-10 am

KB Strength Superset

4 Rounds

  • 8 x Stiff Leg Deadlift

  • 8 x KB Rainbow Pulls

  • 8 x KB Russian Twist

  • 8 x Alt Leg V Ups

WOD for Time

9, 15, 21, 15, 9

  • Calorie Row

  • Goblet Hold Weighted Lunges

  • GHD/Ab Mat Situps

Joe Kusnitz
Friday, September 12th

Happy Birthday Rich!

Warmup: 12 minutes of:

300 meter row,

Plank postition plate drag x 10 meters,

Banded pull aparts x 20,

Banded Flies x 20,

bar hang x 30 seconds

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

Body Building Bliss:

Super Set x 5 Rounds

Bench Press with 3 second tempo down x5,

KB Row x10 (each arm),

Alternating Incline DB Press x 12 total

Dips x max reps,

KB Pull-overs 4x12,

Weighted Knee-ups 4x12

Joe Kusnitz