Friday December 4, 2020


Ken

For Time:
30-20-10: GHD Situps
100ft-100ft-100ft: Front Rack DB Walking Lunges 

DB Loading 50lbs/35lbs
Post scores to comments 

Part 2. Spend 15:00 Minutes
Handstand Walking and Pegboard Practice


Box Brief:

COVID-19 Self Assessment: https://covid-19.ontario.ca/self-assessment/

Thursday December 3, 2020


Christina 

Part 1. Power Cleans:
3 Reps (80%)
3 Reps (80%)
2 Reps (85%)
2 Reps (85%)
2 Reps (85%)
Post loadings to comments 

Part 2. Accessory Work
: 3 Sets of
8/Arm- DB Single Arm Rack Tall Kneeling to Standing
8- Rope KB Rows
8/Arm- Single Arm DB Glute Bridge Chest Press
*Rest 1:00- 2:00 Minutes between sets

Box Brief:
COVID-19 Self Assessment: https://covid-19.ontario.ca/self-assessment/

Saturday November 28, 2020

https://www.eventbrite.ca/e/out-of-the-cold-fundraiser-kw-homeless-community-tickets-126129415477

AMRAP in 12:00 Minutes
Buy in: Pushups: 40/30
-followed by-
20-18-16 Reps of:

Alternating Dumbbell Snatch 50lbs/35lbs
Toes- Bar/AbMat Situps
*Remaining time is max Double Unders/ Single unders*
REST 5 MINUTES
AMRAP in 12:00 Minutes

Buy in: 50 Air Squats
-followed by-
1 Box Jump
1 Dumbbell Thrusters 50lbs/35lbs
1 Pullup 
*Add one rep every round to box jumps, thruster and pull-ups*

Box Brief:
COVID-19 Self Assessment: https://covid-19.ontario.ca/self-assessment/