MONDAY A. Back Squat @ 3010; 5-5-3-3-2-2-1-1; Every 2 minutes, for 16 minutes (8 sets) B. 12 min AMRAP: 40 Double-Unders 20 Wall Ball @ 9kg/6kg 10 Toes to Bar TUESDAY A. Every 90 seconds, for 18 minutes (3 sets) of: Station 1 – Supinated-Grip Strict Chin-Ups x 6-8 reps @ 2110 ***add…
DetailsMONDAY A. Every 3 min; 10 Front Squats @ 60kg/40kg 10 Burpees Run 200m x5 + Rest 5 min + B. Every 3 min; 10 Bench Presses 15 KB Swings @ 24kg/16kg Run 200m x5 TUESDAY Closed WEDNESDAY A. 30-20-10-20-30 Deadlift @ 60kg/40kg Abmat Sit up Wall balls THURSDAY A. 3 Rounds For Ttime:…
DetailsMONDAY A. Ground To Overhead; 15 min to work up to a heavy single + B. 20 min AMRAP 5 Ground To Overhead @ 80% of (A) 10 Pull ups 20 Burpees TUESDAY COMP: 3 rounds for time of: 30 dumbbell snatches @ 25kg/15kg 30 toes-to-bars FITNESS: 3 rounds for time of: 30 dumbbell snatches @ 20kg/10kg…
DetailsClient of the Month for November 2018 is Ramona Dennison! Meet the totally awesome Ramona! She’s always there at 6:30am and keeps the guys there in check. Super consistent with attendance, and if she’s not in class then we’ll have to assume the worst case scenario, like volcano erupted on her street! She’s been gradually…
DetailsMONDAY A. Power Snatch; 15 min to work up on tech and then build to a heavy double from above the knee + B. Four sets for max reps/calories of: 60 seconds of Assault Bike (for calories) 30 seconds of Power Snatches @ 60/40kg Rest 3 minutes between rounds TUESDAY A. “Desire” For max reps:…
DetailsC H A L L E N G EÂ Â W E E K Points awarded for: Dressing up in colours: 50 points Points for workouts as noted below Points awarded daily for: Best Dress Up MÂ + F both gyms: 500 points Best 365 Spirit (encouraging others & creating atmosphere): 500 points Points deducted for: Leaving…
DetailsMONDAY A. Power Clean; 10 min to work up to a heavy SINGLE + rest 2 min exactly + B. AMRAP 10 min: Power Clean @ 90% A + rest as needed + C. 10 min Quality: -Heavy SA Carry Length Gym Right arm -Heavy SA Carry Length Gym Left arm -20 Hollow Rock (or…
DetailsMONDAY A. Hang Squat Clean; 12 min to work up to a heavy single B. COMP 5 rounds for time of: 15 hang squat cleans @ 60/40kg 30 push-ups RX 5 rounds for time of: 10 hang squat cleans @ 50/35kg 20 push-ups FITNESS 5 rounds for time of: 10 hang squat cleans 15 box push-ups C.…
DetailsMONDAY A. Power Clean; 10 min to work up to a heavy single (or tech work) B. 12 min AMRAP: COMP: 3 Power Clean @ 90% B 20 T2B 60 DU RX: 3 Power Clean @ 90% B 5-10 T2B 30 DU FITNESS: 6 Power Clean 5-10 Hanging Knee Raise 30 DU or 60 Singles…
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