Monday, July 6th

Warmup: 3 rounds of:

30 seconds kb shoulder packing,

20 banded face pulls,

10 bottoms up KB press

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

Strength: OTM X 12 minutes

3 Power Jerks ~ taken from the floor

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

WOD: 5 rounds for time:

400 meter run,

6 power snatches 115/75#

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

Super Saturday

Happy 4th of July ~ Normal Class Schedule with 8 and 9 am classes

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Sunday

Sunday Funday @ 8 am

Open Gym 8-10 am

Sunday Strength

6 Rounds of Superset

3 Back Squats + 6 Cross Body KB DL

WOD - 20 min Amrap

  • 8/10 Cal Row

  • 30 Air Squats

  • 20 KB Deadlift (75/55)

  • 10 DB Snatch

Recovery V2

3 Box Squats at Tempo

+ 6 Alt Cross Body KB DL

10 min of Circuit A

KB Bent over Front Raise

Banded Cobra Pull Down

KB Windmill

10 min of Circuit B

Glute med banded twist

Single Leg Sit

Banded Crab Walk

Cooldown - 3 Rounds NFT

Joe Kusnitz
Friday, July 3rd

Warmup: Coaches Choice

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

Body Building Bliss

Super set x 5 Rounds

Bench Press x5

KB high pulls x 10

Bent over flies x 10

Seated plate raises x 10

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

Super Set x 4 Rounds

Pendlay Rows x 8

Dips x 8

Weighted Knee ups x 8

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

Super Set x 3 Rounds

Seated Alternating DB Curls x 20 total

Seated Banded Row x 12

Joe Kusnitz