Cody
AMRAP 16:00 Minutes
400 Meter Run
21 Russian Dumbbell Swings (50/35)
12 Single Dumbbell Rows Per Arm (50/35)
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Box Brief
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Ben
3 Sets: AMRAP 3:00 Minutes
21 Air Squats
15 Double Dumbbell Deadlifts (50’s/35’s)
9 Double Dumbbell Shoulder to Overhead (50’s/35’s)
Rest 3 Minutes Between
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Tracy
Rest Day- Recommend Full Rest Day, or a light active recovery day, light 30:00 Minute Bike/Light Jog
Brittany and Jamar
Every 15:00 Minutes perform the following for 45:00 Minutes (3 Sets)
400m Run/40 Calorie Row
50 Wallballs
30 Toes-Bar
400m Run/40 Calories
Target Time per set: Sub 10:00 Minutes
Time Cap per set: 12:00 Minutes
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Andrew
Back Squats: 4-4-4-4 @70-80%
* Keep that form solid and drive out of the hole!
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Megan
2 Rounds
1000m Row/SkiERG
30 Double DB Snatch 50lbs/35lbs
Target Time: 17:00 Minutes
Time Cap: 21:00 Minutes
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Happy Canada Day
Warm Up
2 Rounds:
1:00 Single Unders or Jumping Jacks
10 Inchworms
10 Lunge Elbow to the Floor
WOD
2 Sets: 5 Rounds of:
20 Alternating Step Back Lunges (Total)
30 Plate Hops or Jumping Jacks
-Rest 3 Minutes B/T Sets-
ADVANCED VERSION
2 Sets: 5 Rounds of:
10 Alternating Single Arm Devil’s Press (50/35)
40 Double Unders
-Rest 3 Minutes B/T Sets-
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Nicole and Taylor
Warm Up
5 Minute Clock:
20 Bodyweight RDLs
20 Russian Twists
:30 Single Arm Dumbbell Overhead Hold (Each Side) or 1:00 Plank Hold
WOD
2 Sets: AMRAP 6 Minutes:
24 Bodyweight RDLs
24 Alternating Leg V-ups
24 Mountain Climbers
-Rest 4:00 b/t sets-
ADVANCED VERSION
2 Sets: AMRAP 6 Minutes:
12 Double Dumbbell Deadlifts 50s/35s
24 Alternating Leg V-Ups
12 Double Dumbbell Shoulder to Overhead
-Rest 4 Minutes B/T Sets-
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Dave
Warm up: 3 Rounds of
10 Step Back Lunges (Total)
20 Scap Only Push Ups
:30 Handstand Hold or Plank Hold
WOD
Tabata Jumping Air Squats
8 rounds x (:20 on/:10 off)
Rest 1 Minute
Tabata Push-ups
8 rounds x (:20 on/:10 off)
Rest 1 Minute
Tabata Jumping Air Squats
8 rounds x (:20 on/:10 off)
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ADVANCED VERSION
Tabata Hang Dumbbell Snatch 50/35
8 rounds x (:20 on/:10 off)
Rest 1 Minute
Tabata Handstand Push-ups
8 rounds x (:20 on/:10 off)
Rest 1 Minute
Tabata Hang Dumbbell Snatch 50/35
8 rounds x (:20 on/:10 off)
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Alyssa
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Rest Day- Recommend Full Rest Day, or a light active recovery day, light 30:00 Minute Bike/Light Jog
