Tuesday, October 21st

Warmup: 3 rounds:

Tates PRess x 8,

Banded pull aparts x 20,

Seated tricept ext x 12,

kb pullovers x 8

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

Strength: Bench Press 6x6

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

WOD: 21-15-9 of

Hang Power Clean 95/65#

Ring Dips

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Endurance: Meet at ECF @ 530 am

20!

Calories on Bike

with dumpster dash after each round

Joe Kusnitz
Monday, October 20th

Warmup: 4 Rounds of:

30 second goblet hold in bottom,

20 single legged KB deadlifts (10 on each leg),

30 flutter kicks

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

Strength: Front Squat 6x6

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

WOD: For Time

50 OLY bar Thrusters 45/35#

40 cal bike,

30 Pullups

20 OLY bar Thrusters,

10 cal bike

Joe Kusnitz
Saturday & Sunday, October 18th & 19th

Super Saturday

We welcome back Katie for a visit 3 years in the making… Brunch and celebration to follow the 9 am class ~ Everyone is welcome to join us for KT’s Workout and festivities….

“KT”

4 Rounds for Time

10 Clean & Jerks 115/75#

Dumpster Dash

10 Pullups

Dumpster Dash

10 Snatches 115/75#

Dumpster Dash

10 GHD Situps

Dumpster Dash

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Sunday Funday 8 & 9 am Class

Open Gym avail 8-10 am

Strength Superset  - 4 Rnds

  • 10 x DB Bench

  • 10 x Skull Crusher

  • 10 x Plate Drops

  • 10 Cross Body Pull Downs

For Time: 9, 15, 21, 15, 9

  • Sumo DL High Pull (55/35 KB)

  • Russian Twists (55/35)

  • Reverse Lunges (55/35 Front rack hold)

Joe Kusnitz