Tuesday, December 2nd

Warmup: 3 Rounds ~ Not for Time:

Single Arm DB Press x 10 (5 each side),

DB Round the world x 10 (5 each direction),

10 Calorie Ski Erg

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Strength: Deadlift 6x4

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WOD: 5 Rounds for time:

400 meter run,

18 KBS,

12 pullups

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Endurance: Meet at ECF @ 530 am

Strongman Mile

Joe Kusnitz
Monday, December 1st

Warmup: 15 minutes of:

300 meter ski erg,

10 KB Floor presses,

10 weighted situps with KB,

10 KB Row,

10 KB Pullovers

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Strength: Shoulder Press 6x3

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WOD: 2 Rounds for Time:

30 DB Thrusters 50/35#,

50 Calorie Assault Bike,

50 DU's

Joe Kusnitz
Saturday & Sunday, November 29th & 30th

Super Saturday

Amrap 7:

Deadlifts 15 reps @ 135/95,

15 reps @ 155/105,

15 reps @ 185/135

Rest 3 minutes

Power cleans 15 reps @ 135/95,

15 reps @ 155/105,

15 reps @ 185/135

Rest 3 minutes

Power Jerks 15 reps @ 135/95,

15 reps @ 155/105,

15 reps @ 185/135

Rest 3 minutes

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Sunday

Sunday Funday @ 8 am

Front Squat 4x10

+ 10 Alt KB Rainbows

Team Conditioning WOD

50, 40, 30, 20, 10

  • Calorie Bike

  • KB Squat + Swing

  • Cal Row

  • Situps

Open Gym/Rugby Class @ 9 am

Joe Kusnitz