June 30 – July 6 Programming!

Monday

Buy in – EA WARM UP

A) SUMO DEADLIFT

5,5,3,3,2,2

6/10 RPE- 8/10

Metcon- 20min AMRAP

3 Wall Walk

9 Pull ups

12 Alt DB Power Snatch

Tuesday

Closed – Happy Canada Day

Wednesday

Buy in- 3:00 Bike (easy-moderate)
-Then-
3 Sets
10 Single Arm High Pull (each arm, moderate)
10 Banded Good Morning

Metcon – 3 sets:
5 Rounds
200m Bike
10 Alt. Dumbbell Snatch (50/35)
-rest 2 min Between Sets-

A) 4 Sets
25 Abmat Sit Up
10 Kettlebell Side Bends @RPE 7-8 (each side)

Buy out – Foam Roll Low back

Thursday

Buy in – 2 Rounds

90 sec Row / 90 sec Ski / 10 Box Dips / 10 Push Ups / 30 sec Hollow Hold / 30 sec Superman

A) 12 minute EMOM
Minute 1: 40 second Dead Hang on Rig
Minute 2: 40 seconds Double Dumbbell Farmers Carry (2×50/35)
Minute 3: 40 seconds Handstand Hold against Wall

Metcon –

27-21-15-9
Calorie Ski OR Row
Bench Press (95/65)

-rest 5 min-

27-21-15-9
Calorie Row
15-9-6-3
Ring Dips

Buy out – pain ball on pecs and shoulders

Friday

Buy in – 2 Rounds

200m Jog / 5 Burpee Box Step Ups / 3 Broad Jumps / 10 Hip Flow to Lunge / 30 Sec wall sit

A) 4 Sets
8 Tempo Box Back Squat @RPE 7
*Use low box set up just below parallel and pause on box – plates stacked with abmat is best
**Tempo is 31X1 (3 seconds down, 1 second pause, explode up, 1 second pause before next rep)

Partner Throwdown Friday –

20 Min AMRAP

200m Run

24 Air Squats

8 Burpee Box Jumps

Alternate each round