Tuesday, July 1st

Warmup: 10 minutes of:

kneeling KB around the world x 8,

KB RDL x 8

KB Russian twist x 8,

Plank position shoulder taps x 8,

Row x 8 calories

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

WOD: 50-40-30-20-10 of

Assault bike,

Ab mat situps

*with 800 meter run after each set

Joe Kusnitz
Monday, June 20th

Warmup: 10 minutes of:

6 Goblet Squats,

30 second single arm plank hold (15 seconds on each arm),

6 box jumps,

200 meter row

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

Strength: OTM x 12 minutes

3 Squat Cleans

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

WOD: For Time

21-15-9 of

Thrusters 95/65#

Pushups

Pullups

Joe Kusnitz
Saturday and Sunday, June 28th & 29th

Super Saturday

OTM x 6 minutes

3 Snatches

OTM x 6 minutes

3 Clean & Jerks

rest

For Time:

1000 meter row then,

15 Single Arm Snatches 50/35#,

8 HSPU's,

30 Box Jump and Overs 24/20",

8 HSPU's,

60 Wall balls20/14#,

8 HSPU's,

30 Box Jump and Overs,

8 HSPU's,

15 Single Arm Snatch

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Sunday Funday

8 & 9 AM Classes

Open Gym Avail. 8 - 10 am

KB Strength - 4 Rounds Not for Time

  • 6 x KB Deadlift

  • 10 x KB Rainbow Pulls (5 ea side)

  • 10 x KB Around the Core Passes (5 ea way)

  • 20 x KB Side Bends

WOD - 10 Down

  • KB Swing (55/35)

  • KB Shoulder to Overhead

  • Calorie Row

Joe Kusnitz