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
July 2, 2025
