Saturday & Sunday, June 14th & 15th

Super Saturday

OTM x 8 minutes

2 Snatches

OTM x 8 minutes

2 Clean & Jerks

rest

for time:

500 meter row then,

24-21-18-15-12-9-6-3:

GHD or weighted Situps

Pull ups

with 20 DU's Between each round,

then

500 meter row

==========================

Sunday Funday @ 8 & 9 am Classes

Open Gym avail. 8-10 am

Sunday Strength

Z press 6x4

+ 8-10 Barbell Good Mornings

4 Rounds Deep Core Work

  • 20m Prowler push

  • 10 KB Banded Russian Twists

  • 10 DB Windmills

  • 10 KB Plank Pull Throughs

  • 10 Med Ball Slams

Joe Kusnitz
Friday, June 13th

Warmup: 12 minutes of: 300 meter row,

Plank position plate drag x 10 meters,

Banded pull aparts x 20,

Banded Flies x 20,

bar hang x 30 seconds

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

Strength: Body Building

Close Grip Bench with 3 second tempo down 5x5,

KB Row 4x10 (each arm),

Single Arm half kneeling Landmine Press 4x12 (each arm),

Chin-up 4x max reps,

KB Pull-overs 4x12,

Weighted Knee-ups 4x12

Joe Kusnitz
Thursday, June 12th

Warmup: 3 Rounds of

200 meter jog,

6 Lateral Bar Step-overs,

12 single legged Squat Practice (6 on each side),

12 lunge steps

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

Strength: Back Squat 6x4

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

WOD: 22 Minute AMRAP:

Teams of 2 Athletes,

2K Row,

100 Box Jumps 24/20",

30 Thrusters 75/55#,

30 Thrusters 95/65#,

30 Thrusters 115/75#,

30 Thrusters 135/85#,

30 Thrusters 155/95#,

30 Thrusters 185/115#

————————————————

Endurance: Meet at ECF @ 530 am

50-40-30-20-10 of

Air Squats,

Pushups,

Situps

with 800 meter run after each set

Joe Kusnitz