Thursday, May 16th

Warmup: 10!

Calorie Row

Reverse Hypers

Ring Rows

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

Super Set: 4 Rounds Not for Time

A - Back Squat x 10

B - Bulgarian Split Squat x 10 (5 on each leg)

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

WOD: Teams of 2 Athletes

50-40-30-20-10 of

Power Snatches 95/65#

2x Double Unders

——————————————-

Endurance: Meet at ECC @ 530 am

Duathlon: 6, 8 or 10 x Bike 2 miles (on trail) + run around the building

Joe Kusnitz
Wednesday, May 15th

Warmup: 12 minutes of

20 jumping jacks

5 plank to prayer

20 single unders

5 pullups

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

Super Set 5 Rounds ~ Not for Time

A - Sumo Deadlift x 6

B - Goblet Squats x 10

C - Skin the Cat x 3

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

WOD: OTM x 20 Minutes

Odd Minutes - 3 Squat Clean 155/105#

Even Minutes - 10 Box Jumps 24/20”

Joe Kusnitz
Tuesday, May 14th

Warmup: 10 minutes of

10 calorie row

10 OHS

10 KBS

10 Situps

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

Super Set: 5 Rounds ~ Not For Time

A - Shoulder Press x 8

B - Kettlebell High Pull x 8

C- Banded Pull-Aparts x 16

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

WOD: 3 Rounds for Time

800 Meter Run

30 Pushups

30 Jumping Lunges

30 Ab Mat Situps

————————————

Endurance: Meet at ECC @ 6 am

OTM x 30 Minutes

ODD minutes 15/12 Calorie Row

Even minutes 10 Box Jump and Overs 24/20”

Joe Kusnitz
Saturday - Monday, May 11th - 13th

Saturday

Warmup: Coaches Choice

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

Super Saturday

"Allison" 

For Time:

1000 Meter Row

25 PUllups

25 Wall Balls 20/16#

25 Power Cleans 95/65#

25 Bar over Burpees

25 Thrusters 95/65#

25 Toes to Bar

1 mile run

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

Sunday - Pick a workout you may have missed during the week or work on a skill

**7 am Sunday Funday - Everyone Welcome ~ even non members

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

Monday

Warmup: 10!

Ball Slams

Russian Twist with ball

10 meter back pedel

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

SuperSet: 5 Rounds ~ Not for Time

A - Front Squats x 5 (moderate weight)

B - Weighted Back Extensions x 8 (using plates)

*Rest between rounds as needed

WOD: 15 Minute AMRAP

15 Wall Balls 20/16#

15 Knees to Elbows

15 Calorie Row

Joe Kusnitz
Friday, May 10th ~ Flex Friday SON!

It’s FLEX FRIDAY! Come for some super sets and stay for some bubbly after the 5:30PM workout. All are welcome!

Warmup: 4 Rounds of

50 Double Unders or Single Unders

20 Over-Head walking lunges with OLY bar

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

Flex Friday

Buy-in: OTM x 6 minutes

6 - 10 Meter sprints

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

5 Rounds ~ not for Time

Behind the neck press x 8

Oly Bar Upright Rows x 8

Seated Lateral Dumbell Raise x 8

Bent over Dumbell flies x 8

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

3 Rounds ~ not for time

Single Arm Alternating Landmine Press x 12

Trap Bar Shoulder Shruggs x 12

Dips x 12

Joe Kusnitz
Thursday, May 9th

Warm up: 10 minutes of

1 min squat therapy

30 double unders

30 second plank hold

Dumpster dash

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

WOD: Option 1: “Helen”

3 Rounds for Time

400 meter run

21 KBS 55/35#

12 Pullups

////////////////////////////////////////////////

Option 2: “Double Helen”

3 Rounds for Time

800 meter run

42 KBS 55/35#

24 Pullups

////////////////////////////////////////////////////////

Option 3: “Uncle Helen”

3 Rounds for Time

100 Calorie Assault Bike

100 KBS 70/55#

100 Pullups

———————————————-

Endurance: Meet at ECC @ 6 am

8, 10 or 12 x around the building

Rest = Work

Joe Kusnitz
Wednesday, May 8th

Warmup: 10 minutes of

20 meter banded walks

20 banded deadlifts

20 banded standing flies

20 wipers

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

WOD: 10! of

Thrusters 115/75#

3x Double Unders

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

Sumo Deadlift 6x3

Joe Kusnitz
Tuesday, May 7th

Warm up: 10 minutes of

20 single unders

10 KB swings

10 ring rows

Dumpster dash

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

WOD: 22 Minute AMRAP

300 Meter Row

2 Clean & Jerks 155/105

300 Meter Row

4 Clean & Jerks

300 Meter Row

6 Clean & Jerks

***ADD 2 Reps on the Clean and Jerk each round until time is called…

———————————————————————————————————

Endurance: Meet at ECC @ 6 am

Prowler Mile

Joe Kusnitz
Saturday - Monday, May 4th - 6th

Super Saturday

Warmup: Coaches Choice

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

Masters Qualifier #2

for time

80 Bar Facing Burpees

4000 meter row

~30 Minute CAP

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

Sunday

Sunday Funday @ 7 am —> Everyone Welcome ~ even non members!

Open/Amnesty @ 8 am

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

Monday

Warmup: 10! of

Cal Row

KBS

Pushups

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

WOD: For Time

800 meter run

30 DB Snatches 50/35’s

15 Burpee Box Overs 24/20”

400 meter run

20 DB Snatches

10 Burpee Box Overs

200 meter run

10 DB Snatches

5 Burpee Box Overs

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

Shoulder Press 6x3

Joe Kusnitz
Friday, May 3rd

FLEX FRIDAY IS BAAAAACK. Stick around after the 5:30 class for some celebratory Friday wine with friends!

Flash back to two Fridays ago… PR city!  And who knew Xan’s PR snatch would be a prelude to a new personal best squat, deadlift, and bench.  Congratulations to EVERYONE who is working toward and hitting their 2019 goals!  Keep it up!

Flash back to two Fridays ago… PR city! And who knew Xan’s PR snatch would be a prelude to a new personal best squat, deadlift, and bench. Congratulations to EVERYONE who is working toward and hitting their 2019 goals! Keep it up!

Warmup: 10 minutes of

1 dumpster dash

2 forward rolls

3 box step ups 

4 kbs

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

Flex Friday!

Buy-in: 50 Burpees for Time

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

Bench 10-8-6-4-2 with the following after each set ~ not for time

6 chin ups

12 Kettlebell High pulls

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

3 Rounds ~ not for Time

10 laying Kettlebell pull-overs

10 single are Kettlebell row (10 on each arm)

10 seated DB Curls (10 on each arm)

Joe Kusnitz