Monday, May 5th

Warmup: 10 minutes of:

12 mountain climbers,

12 KBS,

12 KB lunge,

12 KB stepups,

12 calorie bike or rower

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

Strength: Back Squat: 5x3

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

WOD: 10! of

Calorie Row,

Deadlift 275/185#

Joe Kusnitz
Saturday & Sunday, May 3rd & 4th

Super Saturday

OTM x 10 minutes

2 Snatches

OTM x 10 Minutes

2 Clean & Jerks

Rest

20 min AMRAP:

5 Pullups,

10 Wall Balls 20/14#,

15 Calorie Assault Bike,

20 GHD Situps

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Strongman Sunday

8 & 9 am Classes

Recovery workout option available (keep scrolling) as well as open gym time avail. 8-10 am

Warmup

  • 1 Min Bike/Row/Ski

  • Plank Pull Through

  • Squat Jump

  • Scap Pushups

  • Ring Row/Pullup

Sandbag Clean Practice

5 Rounds, Not for Time

  • 10 Kneeling KB Press + extension

  • 10 Alt. Gorilla Row

  • 10 KB Suitcase Lunges

  • 10 KB Wood Choppers

  • 1 Min. Row

Recovery Flow Option

(After group Sandbags)

2 Rounds of 30: on, 30: off

  • Childs pose to Cobra

  • Hip Flexor Reach to Runners Pose

  • Pike w Leg Extension

  • Rev Lunge + Twist

  • Good morning + reach @ top

  • Cossack Squat plus cross-body reach

  • Inch Worms

  • Hip Bridges

  • 90: rest

Joe Kusnitz
Friday, May 2nd

Warmup: 4 Rounds ~ not for Time:

10 Ring Rows,

10 Pushups,

10 Dips,

10 Situps

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

Strength: Pulling Power:

5 x Max load dead-hang pulllup then

5 x Chin over bar hold for 20 seconds

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

WOD: 12-9-6

Deadlift @ BW,

Bench Press @ 75% BW,

Thrusters @ 50% BW

Joe Kusnitz