Monday, October 6th

Warmup: 10 minutes of:

10 Shoulder Shrugs,

15 Banded lat pulldowns,

20 mountain climbers

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

Strength: 5 x 2 deadlift,

KB Upright rows: 4x12

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

WOD: 10 rounds for time:

12 Calorie Row,

9 db deadlifts 50/35#,

6 db hang cleans,

3 db shoulder to overhead

Joe Kusnitz
Saturday & Sunday, October 4th & 5th

Super Saturday

Helton: 3 Rounds for Time:

800 meter run

30 dumbell squat cleans 50/35#,

30 burpees

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Sunday Funday 8 & 9 am Class

Open Gym Avail 8-10 am

Strength

5 x 5 Landmine Press (5 ea arm)

+ 10 x DB Row

+ 10 x Banded Face Pulls

WOD: 40, 30, 20, 10 of

  • Calorie Row

  • OH Plate Lunges

Joe Kusnitz
Friday, October 3rd

Warmup: 3 Rounds of:

8 calorie ski erg,

8 single arm kb press (each side),

8 kb RDL,

8 kb Russian twists

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

Strength: Bench Press: 5x6;

Seated Banded Row: 4x12

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

WOD: For time:

50 floor presses @ 60% of max weight

~ each time you break you must perform 20 ab mat situps

Joe Kusnitz