Friday, June 14th

Warmup: 10 Minutes of:

10 cal ski erg,

10 Arnold Presses,

10 Banded Face Pulls

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Skills: 4 x 30 seconds max strict pullups with 1 minute rest after each round;

4 x 30 seconds max bar dips with 1 minute rest after each round

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WOD: 2 x 5 minute AMRAP: with 3 minutes rest after each AMRAP

4 HSPU's,

6 Toes to Bar,

8 Weighted DB lunges,

20 DU's

Joe Kusnitz
Thursday, June 13th

Warmup: 3 Rounds of:

20 Jumping Jacks,

20 Crunches,

20 Standing Leg Swings (10 each side),

30 second goblet squat hold at bottom

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Strength/Skill: 6x complex:

1 Hang Snatch High Pull + 1 Hang Power Snatch

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WOD: 6 Rounds:

5 Power Cleans 135/95#,

10/8 Calories on Assault bike

1 minute rest

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Endurance: Meet at ECF @ 530 am

OTM x 30 minutes:

minute 1: Dumpster Dash,

minute 2: 10 Calorie Assault Bike,

minute 3: 15 GHD Situps

Joe Kusnitz
Wednesday, June 12th

Warmup: 8 minutes of:

200 meter row,

8 ring rows,

8 lateral bench step overs,

8 pushups,

8 kbs

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Strength/Skill: 12 minutes to work on bag over shoulder

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Body Building: Super Set x 5 Rounds:

1A: Bench Press x 5,

1B: Seated Plate Raises x 8,

1C: Deadhang Pullups on Rings,

1D: Straight Bar Dips x 8,

1E: Curl-ups on Bench x 8

Joe Kusnitz