Monday, July 14th

Warmup: 3 Rounds ~ Not for Time:

6 lateral bar step overs,

8 Reverse Hypers,

10 Hollow Rocks,

12 Calorie Row

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

Strength: OTM x 10 minutes

3 Back Squats

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

WOD: "Sweetness"

5 Rounds for Time:

15 KBS 55/35#,

9 Burpees,

400 meter run

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

Super Saturday

OTM x 6 minutes

2 Snatches

OTM x 6 minutes

2 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,

30 Single Arm Snatches

8 HSPU's,

30 Box Jump and Overs,

8 HSPU's,

15 Single Arm Snatch

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Sunday Jul. 13, 8 or 9 AM Class

Open Gym Avail. 8 - 10 am

Strength Superset: 4 Rounds

  • 12 Alt Rainbow pulls

  • 12 Hollow Extensions

  • 20 m Sled Push

  • 20 m Sandbag Front Carry

15 Min AMRAP

  • 10 m Burpee Broad Jump

  • 8 Floor Press 135/95

  • 6 Medball slams

  • 4 KB Jerks 55/35

Joe Kusnitz
Friday, July 11th

Warmup: Coaches Choice

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

Body Building:

Close Grip Bench with 3 second tempo down 5x5,

KB Row 4x10 (each arm),

Single Arm half kneeling Landmine Press 4x12 (each arm),

Chin-up 4x max reps,

KB Pull-overs 4x12,

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

WOD: “Annie”

50-40-30-20-10

DU’s

Ab Mat Situps

Joe Kusnitz