Friday, March 7th

Warmup: 4 Rounds of

5 pullups,

10 pushups,

15 Ab mat situps

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Body Building Day

Superset x 5 Rounds:

Bench Press x 6,

Banded High Pulls x 6,

Banded Pull Aparts x 6,

Banded Tricep Push downs x 6,

Single Arm Banded Press x 6,

Banded Paloff Press with Rotation x 6

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Finisher: 100 reps of any ab movement

Sling

GHD situps

Weighted Situps

Weighted knee raises

Ring ~ knee ups

Joe Kusnitz
Thursday, March 6th

Warmup: 12 minutes of:

10 lateral bench step overs,

10 Calorie row,

10 spider pushups,

10 weighed stepups,

10 Ring rows

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Strength: Snatch High Pull 5x3, Hang Power Snatch 10x2

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WOD: OTM x 20 minutes:

Odd Minutes: 3 Snatches,

Even Minutes: 3-5 HSPU's

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Endurance: Meet at ECF @ 530 am

Strongman Mile

Joe Kusnitz
Wednesday, March 5th

Warmup: 3 Rounds of:

Row x 12 cals

KB Goblet Squats x10,

KB RDL x10,

KBS x10

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Strength: Deadlift 6x3 ~ 1 Second pause at knees - up and down

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WOD: 21-15-9 of

Deadlifts 225/155#,

2x Mountain Climbers

Joe Kusnitz