Monday, April 14th

Warmup: Single Arm KB Push Press 3x6/side,

KBS with 3 second pause at top 3x8,

Weighted Hip Extension with KB

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

Strength/Skill: 15 minutes to establish a heavy single Snatch

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

WOD: For Time:

50 lunges then,

5 Rounds of

5 HSPU's,

10 T2B,

400 meter run

Joe Kusnitz
Saturday & Sunday, April 12th & 13th

Super Saturday

OTM x 8 Minutes

2 Snatches

OTM x 8 Minutes

2 Clean & Jerks

Rest

5 Rounds for time:

15/12 Calorie Bike,

12 Double DB DL 50/35's,

9 Hang Double DB Hang Clean 50/35's,

9 Double DB Jerks 50/35's

2 Rope Climbs

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Strongman Sunday 8 & 9 AM

Class Warmup

  • 1 Min Cardio

  • Superman to Hollow Hold

  • Duck Walk

  • Air Squat + Jump

  • Lat Pulldown (Straight arm)

Front Squat 6x3

Strongman Sunday WOD

3 Rounds, 1 min on/ 1 min off

  • Calorie Row

  • SandbagToss

  • Prowler Push

  • Yolk Carry / KB Farmers Carry

OR:

Recovery Sunday WOD

16 Min, Moderate RPE

  • 5/8 Calorie Row

  • 8 Cossack Squats

  • 8 KB/DB Shoulder Press

  • 8 Reverse Lunges

Joe Kusnitz
Friday, April 11th

Warmup: Super Set x 4 Rounds:

Flat Bench Flies x 12,

KB Pull-overs x 12,

Single Arm KB Row x 10 (each arm)

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

Strength: OTM x 10 minutes

3 Bench Presses

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

WOD: 10! of

KBS 70/55#,

Calorie on Assault Bike

Joe Kusnitz