Tuesday, April 29th

Warmup: 10 minutes of:

10 calorie bike,

10 reverse hypers,

10 hip swings (on each leg),

10 burpees

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Strength: OTM x 10 minutes

3 Front Squats

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WOD: 7 minute amrap:

27 DU's

7 power clean 155/105#

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Endurance: Meet at ECF @ 530 am

For Time:

Row 1 mile

Run 2 miles

Bike 3 miles

Joe Kusnitz
Monday, April 28th

Warmup: 3 Rounds of:

5 hip thrusts,

10 kb russian twists,

10 kb goblet squats,

20 meter ovehead single kb carry

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Strength: OTM x 10 minutes

3 Power Cleans

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WOD: For Time:

20 Thrusters 75/55#,

30 Sntatches 75/55#,

40 Calorie Assault Bike

Joe Kusnitz
Saturday & Sunday, April 26th & 27th

Super Saturday

OTM x 8 minutes

3 Snatches

OTM x 8 Minutes

3 Clean & Jerks

Rest

10! of

Power Clean 135/95#

**with 1 rope climb + 1 dumpster dash after each set

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Strongman Sunday

8 & 9 am Classes

Recovery workout option available as well as open gym time available 8-10 am

5 Rounds of

3 Zercher Squat + 3 Z-Press

20 Minutes On the 2 Minute

  • Strongman Stations

Joe Kusnitz