Tuesday, February 10th

Warmup: 4 Rounds of:

2 minutes bike or row,

8 Hip Extensions,

30-45 second Plank Holds,

8 Ring rows,

8 Weighted Knee ups,

8 Pushups

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

Strength: Front Squat 5x5

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

WOD: 3 rounds for time:

30 Calorie row,

20 box jumps and step overs,

30 DU's

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Endurance: Meet at ECF @ 530 am

10 rounds for time:

10 burpees,

20 jumping lunges,

30 Situps,

1 run around the building

Joe Kusnitz
Monday, February 9th

Warmup: 3 Rounds of:

200 meter run,

7 spider push-ups,

7 Banded Scap Pulls

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

Strength/Skill: Power Jerks 5x4

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

WOD: 8 Rounds for Time:

3 Chest to bar pullups,

6 burpees,

12 Calorie Assault Bike

Joe Kusnitz
Saturday & Sunday, February 7th & 8th

Super Saturday

OTM x 10 minutes

2 Squat Cleans

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

6x2 min AMRAP - 1 min rest of:

1 Thrusters,

1 C2B,

2 Thrusters,

2 C2B…

(continue ascending even after rest)

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Sunday

Sunday Funday @ 8 am

Rugby/Open Gym Class @ 9 am

Strength: 4 Rounds of

  • Pendlay Death March

  • Goblet Curtsey Lunges

  • KB Windmills

Team Amrap - 1 Person in Motion

1) 4 Rounds of Camden Complex

  • Left lunge

  • Right lunge

  • Hang clean

  • Push Press

  • RX: 45/25 # DB

2) 40 m KB Farmer Carry

3) 500 m Row

Joe Kusnitz