Thursday December 3, 2020


Christina 

Part 1. Power Cleans:
3 Reps (80%)
3 Reps (80%)
2 Reps (85%)
2 Reps (85%)
2 Reps (85%)
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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/

Tuesday November 24, 2020

DSC_9581
Simone

Part 1. Front Squats: 3-2-1-3-2-1
Varying, but lower rep ranges. Ideally, we are adding weight to the bar as reps descend. As you reset back to the set of 3 you may find yourself able to go up compared to the first set depending on how your warm-up went. If not, no worries. Either way, we are looking for challenging and successful work sets. Rest 3-4 min between each work set.
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Part 2. Conditioning: Rowing Intervals750m/500m/250m
Rest the same as your work

Box Brief:

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