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As per the Provincial Heath Order we will be closed. Fingers crossed for some better news this week. As for now I will program some at home no equipment workouts. Keep your heads up we will get through this together! Few options for the start of the week Option #112 Days of Christmas Style 1 […]
Monday -EA warm up 12 Days of Christmas: 1 Power Clean (95/65) 2 Ring Dips 3 Burpees 4 Pullups 5 T2B 6 Push-ups 7 Jump Squats 8 Scissor Squats / Split Squats 9 Box Jumps 10 Wall Ball 11 KB Swing (55/32) 12 Thrusters (95/65) Tuesday Buy in – 2 Rounds 500m Row or Ski / 10 Empty Bar Front Squats / 50 Skips / 10 Box […]
Monday Buy in – 3 Rounds 10 Wall sit DB Press / 20 Face Pulls / 10 OHS (light) A) Hang Snatch + Snatch 2 sets at 75-80% and 3 sets @80-85% Metcon – 3 Rounds 15 Toes To Bar 10 Burpee Box Jumps 24/20 5 Power Cleans 155/105 Tuesday Buy in – EA Warm […]
Monday Buy in – EA Warm Up A) Front Squat – 8-8-6-6-5 *start at 60-65% build across *rest 2 min between sets Metcon – For time 21-15-9 Front Squat (115/80) Toes To Bar at 12 Min mark 12-9-6 Shoulders To Overhead (115/80) Pull ups Tuesday Buy in – 2 Rounds 300m row or ski / […]
yes that says December….. Monday Buy in – 2 Rounds 1 Min wall sit (30 second KB front rack each side) / 20 Face Pulls (light) / 10 per side goblet lateral step up A) Back Squat – Build to a Heavy single Metcon – 2 min AMRAPs with 2 min rests A) 10 Pull […]
Deload week rest up for next week!! Monday Buy in – EA Warm up A) Tempo Back Squat – 5×3 @50-65%@3231 Metcon -for time 50 Air Squats 25 Alternating DB Snatch (heavy) 50 Air Squats rest 1:1 25 Pistols 50 Alternating DB Snatch (lighter) 25 Pistols 8 min cap on each one Tuesday Buy in […]
