Tuesday, September 23rd

Warmup: 10 minutes of:

6 Goblet Squats,

30 second single arm plank hold (15 seconds on each arm),

6 box jumps,

200 meter row

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

WOD: 24 down by 2 of:

Single Unders,

Pushups,

Situps

with run around the building after each set

Joe Kusnitz
Monday, September 22nd

Warmup: 10 minutes of:

9 jumping jacks,

9 curl-ups,

9 pushups,

9 ring rows,

9 goblet postion lunges

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

Strength: Bulgarian Split Squat: 6x4 Each Leg,

Tempo Back Squat: 6x3 (3201)

= (3 seconds down, 2 seconds at bottom, 0 up, 1 second at top)

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

WOD: 10 Minute AMRAP:

2k Row then with time remaining - Max reps burpee over rower

Joe Kusnitz
Saturday & Sunday, September 20th & 21st
Saturday & Sunday, September 20th & 21st

Super Saturday

ECF's 12 Days of Endurance:

1 HSPU,

2 Box Muscle Ups and Over,

3 Wallballs,

4 Pushups,

5 Caloies on Assault Bike,

6 Pullups,

7 Burpees,

8 Calories on Rower,

9 Jumping Lunges,

10 Calories on Ski Erg,

11 Ball over Bar,

12 Box Jumps and Over

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

Sunday Funday 8 & 9 am Classes

Open Gym Avail 8-10 am

Z Press 4 x 8

+ 10 Alt Side Med Ball Wall Slams

WOD: 7 Min AMRAP

  • 1 Shoulder to OH 135/95#

  • 1 Toes to Bar

  • 2 S2OH

  • 2 T2B

  • 3, 4, 5 ... until time is called

Weight must be taken from the floor

Core Sellout - 5 Rounds

1 Min On, 30: Rest

  • 10 DB Pull Throughs

  • 4 Toe Reaches

  • Low Plank Hold remaining time

Joe Kusnitz