Kutschbach

Barbell Club!

STUFF TO KNOW ABOUT…

• HERO MONTH! It’s July, which means an unreasonable amount of hero workouts are headed your way for the next few weeks!  Good Luck!

CROSSFIT

S&P Cycle:  SQUAT – pull – press – pull – off

A. Hero workout “Kutschbach”

7 rounds for time:

11 back squats (185/125)
10 jerks (135/95)

*scale to ~ 50% 1RM

B. For time:
30 cal AB
60 situps
30 cal row
60 situps

CSPORT

A. every 90sec x 4 rounds
100m run + AMRAP weighted sit ups with time left

B. AMRAP 12 min
10 barbell curls
15 Russian twists per side
20 alt. battle rope wave per side
300m row

B. AMRAP in 12 min
10 thrusters
15 tri ext.
20 egg beater battle rope
15/10 cal bike

C. 10-1
KBS
Push ups

D. 10-1
Ab wheels
:30 plank per round

Quote of the Day

“I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times. ” – Bruce Lee