Tuesday, April 8th

Warmup: 3 Rounds of:

Single Arm KB Over-Head Walking Lunge x20 meters,

KB Russian Twist x20,

Frog Hops x20 meters

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Strength: OTM x 10 minutes

3 Front Squats ~ taken from the floor

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WOD: 3 Rounds for Time:

400 meter run,

8 Devil Presses 50/35's,

16 Wallballs 20/14#

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Endurance: Meet at ECF @ 530 am

3x 10! of:

Calorie Row + burpees

with 3 minute rest between each round

Joe Kusnitz
Monday, April 7th

Warmup: 3 rounds not for time:

12 Single Arm DB Row,

12 Situps,

12 lunges

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Strength: OTM x 10 minutes

3 Power Jerks ~ taken from the floor

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

WOD: 4 Rounds for Time:

10 Calorie Row,

8 Snatches 95/65#

Joe Kusnitz
Saturday & Sunday, April 5th & 6th

Super Saturday

OTM x 8 minutes

3 Snatches

OTM x 8 minutes

2 Clean & Jerks

rest

6 Rounds for T

200 meter run

6 Burpee Box Overs

3 Clean & Jerks

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Sunday - Pick your Path, 8 or 9 AM

Path 1) Sunday Strength

Superset of Back Squat 6x3

+ 8 KB Plank Pull Throughs

…then…

8 Rounds for Time:

  • 6 High to low wood chop (light)

  • 6 Front Squat (medium)

  • 5 Stiff Leg Deadlift (heavy)

  • 9/6 Cal Row

Path 2) Sunday Recovery Circuit

3 Rounds Not for Time, Focus on range of motion and quality movement

  • 5 Minute Bike, Recovery Pace

  • 10 m Bear Crawl

  • 10 m Duck Walk

  • 10 m Inch Worms

  • 10 m Banded Monster Walk

3 Rounds, Moderate Pace

  • 10 Ab Mat Situps

  • 10 KB Squat

  • 10 KB Push Press

  • 10 KB Deadlift

Joe Kusnitz