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Monday Buy in – 2 Rounds – 40 Air Squats / 15 Banded Pull Aparts / 10 Gymnastics Crunches / 10 Ring Rows Mobility – 1 min Supinated Hang + Banded Ankle A) Rope Climb Drills and Skills (10-15min) B) 9 Min EMOM – DB Strict Press 8 – Light 6 – Moderate 4 – […]
Monday Buy in – EA Warm up A) Strict Press – Build to a Heavy 3 B) DB Torso Row – 4 x 6 /side Metcon – 10 Min AMRAP20 DB Push Press (40/25) 15 Cal Row/Ski 10 T2B Tuesday Buy in – 2 Rounds – 250m Row / 10 Hip Flows / 10 Goblet […]
Monday Open Gym 7-9:30 am Tuesday Buy in – 3-5 min Bike/Row/Ski/Skip then 2 rounds 5-10 reps of each movement with some mobility to make the movements feel like butter Metcon – Hero WOD “Zachary Tellier” 10 Burpees 10 Burpees 25 Push-ups 10 Burpees 25 Push-ups 50 Lunges 10 Burpees 25 Push-ups 50 Lunges 100 […]
Monday Buy in – 3 Rounds – 10 Air Squats / 10 Push Ups / 10 Ring Rows / 10 Sit ups A1) DB Bench x 6 A2) Hip Extension (GHD) x 10 Rest 90 sec x 5 Sets Metcon – For time (CanWest Team Qualifier) 60 WB (20/14) 60/45 Cal Row 30 Devil Press […]
Monday Buy in – 3 min Bike/Row/Ski – then – 20 Goblet Squats / 10 Face Pulls / 10 High Jumps / 10 Pass Throughs A1) Front Squat x 3 @75-80% A2) Double Jump x 10 A3) Side to Side Jumps x 20 Rest 2 min x 3 sets Metcon – 8 min Work / […]
Monday Buy in – 2 Rounds – 18 Cal Ski / 10 Glute Bridge (band) / 10 YTWA’s (5+5) / 20 Lunge w/ stretch Mobility – Lat smash on foam roller A1) DB Bench x 8 A2) BB Bent Over Row x 8 Rest 60-90 sec between sets x 6 sets to a Moderate Metcon […]
