Thursday, April 18th

Warm-up: 15 Minutes Athlete’s Choice

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

WOD: Teams of 2 Athletes

“Alley Cat”

22 MInute AMRAP

1 Calorie Row + 1 Burpee over the Rower

2 Calorie Row + 2 Burpees over the rower

3 Calorie Row + 3 Burpees over the rower

continue adding 1 rep per round until time is called

——————————————————————————

Endurance: Meet at ECC @ 6 am

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

KBS 55/35#

Pushups

Ab Mat situps

*With 400 meter run after each round

Joe Kusnitz
Wednesday, April 17th

Warmup: 10 minutes of

20 meter bear crawl

30 meter lung steps

40 single under jump ropes

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

Buy-in: 60 Box Jumps for time 30/24” ~ 4 Minute CAP

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

WOD: 20 Minute AMRAP

10 Power Sntaches 75/55#

20 Ab Mat Situps

30 DU’s

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

Deadlift: 4x8

Joe Kusnitz
Tuesday, April 16th

Warmup: 3 Rounds of

10 KBS

10 Pushups

10 Ring Rows

10 Wallballs

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

WOD: 21-15-9 of

KBS 70/55#

Wall Balls 20/14#

*with 400 meter run after each round

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

Strength: Back Squat 4x8

—————————————

Endurance: Meet at ECC @ 6 am

5 Rounds for Time

500 Meter Row

20 Burpees

30 DU’s

Joe Kusnitz
Saturday - Monday, April 13-15th

SATURDAY

Warmup: Coaches Choice

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

WOD: For Time

21 Thrusters 95/65#

3 Rope Climbs

15 Thrusters

2 Rope Climbs

9 Thrusters

1 Rope Climb

Rest 5 minutes

10 Minute AMRAP

50 Du’s

10 Back Squats 135/95#

SUNDAY

Sunday Funday @ 7 am ~ Everyone is welcome - even non members

Amnesty @ 8 & 9 am - pick a workout you may have missed during the week or pick your own!

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

MONDAY

Warmup: 4 rounds of

1 dumpster dash

6 alternating arm kettlebell press

12 box jumps

24 Double Unders

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

Buy-in: 50 Wallballs for time

*Top of each minute do 10 Pushups ~ 6 Minute CAP!

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

Strength: OTMX10

2 Heavy Power Cleans

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

WOD: 10! of

Power Clean 155/95#

3x DU’s

with 1 Dumpster Dash after each set

Joe Kusnitz
Friday, April 12th

Warmup: 15 minutes Athletes Choice

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

Strength: OTM x 12 minutes

2 Heavy Thrusters

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

WOD: 4 Rounds for Time

Run around the Building

15 Kettlebell Snatches 55/35’s

30 Ab Mat Situps

Joe Kusnitz
Thursday, April 11th

Warmup: 3 Rounds

12 Reverse Hypers

50 meter bear crawl

Run around the building

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

Strength: Snatch Balance 4x1

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

WOD: Option #1

Teams of 3 Athletes ~ 30 MInute CAP!

100 Pullups

100 OHS 75/55#

80 Box Jump Overs 24/20”

80 Thrusters 95/65#

60 Toes to Bar

60 Front Squats 115/80#

40 Burpee Box Jump Overs 24/20”

40 Clusters 135/95# (Cluster = Squat Clean + Thruster)

WOD Option #2

2 Rounds of

10 Pullups

10 OHS 75/55#

rest 1 minute

3 Rounds of

8 Box Jump overs 24/20”

8 Thrusters 95/65#

rest 1 minute

4 Rounds of

6 Toes to bar

6 Front Squat 115/80#

rest 1 minute

5 Rounds of

4 Burpee Box Overs 24/20”

4 Clusters 135/95#

—————————————————————

Endurance: Meet at ECC @ 6 am

20,30 or 40 minutes out and back ~ negative split

Joe Kusnitz
Wednesday, April 10th
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Warm up: 4 rounds of

7 box jumps

7 goblet squats

7 KB push press

200m row

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

Strength: 30 Squat Cleans ~ not for Time

Work on technique !

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

WOD: 40-20-10-5 of

Pushups

Box Jumps

*Dumpster Dash Farmer Carry with KB after each round

Joe Kusnitz
Tuesday, April 9th
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Warm up: 10 minutes of

20 single unders

10 KB swings

10 ring rows

Dumpster dash

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

Buy-In: 50 Burpees for Time ~ 6 min CAP!

*10 DU’s at the top of each minute

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

Strength: OTMx8 minutes

3 Back Squats @ BW

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

WOD: 3x3 minute AMRAP

5 KBS 70/55#

5 Pullups

2 minutes rest

—————————————————-

Endurance: Meet at ECC @ 6 am

10x 200 meter row + 200 meter run ~ Self Regulated Rest

Joe Kusnitz
Saturday - Monday, April 6th - 8th
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SATURDAY

Warmup: Coaches Choice

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

Super Saturday WOD:

“Jack”

20 Minute AMRAP
10 Push Press 115/75#

10 KBS 55/35#

10 Box Jumps 24/20”

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

SUNDAY 

Amnesty - pick a workout you may have missed during the week or work on a skill

**7 am Sunday Funday - anyone is welcome ~ even non members

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

MONDAY

Warmup: 3 Rounds of

200 meter row

15 OHS with OLY bar

10 Ring Pushups

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

Strength: Push Press 3x10 @ 40-50% of Body Weight

*with 10 ring rows after each set

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

WOD: For Time

800 meter run then,

21-15-9 of

Deadlift 185/115#

Burpee over bar then,

400 meter run, then

9-15-21 of

Deadlift 185/115#

Burpee over bar then,

800 meter run

Joe Kusnitz
Friday, April 5th
IMG_1931.jpg

Warmup: 3 Rounds of

10 second HS Hold

20 Skiers

30 Over-head Walking Lung Steps

40 Single Under Jump Ropes

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

Strength: Weighted pullups 6x3

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

WOD: 5 Rounds for Time

15 DB Push Press 55/35’s

21 DB Front Squats 55/35’s

400 meter run

Joe Kusnitz