Friday July 26, 2019

Good luck to all of our Athletes competing in Canwest Games this weekend – Liam, Olivia, Liz, Justin, Thomas, Sara, Niki, Andy and Stef!!!

Warm Up 65 (No Measure)

Row 750m
10 Burpee Broad Jump
15 PVC Pass Throughs
15 Box Step Ups
+
2 RNFT
10 Hydrant with Leg Extension (/side)
10 Rainbows (/side)

Metcon (AMRAP – Rounds)

Thrusters EMOM:
-3 Reps per min
-Till death
-Choose a starting weight
Rx’d: 115/85
Scale 1: 75/55
Scale 2: 45/35
-Men add 10 lbs and women add 5 lbs every minute.
-First rep can be a cluster

Metcon (AMRAP – Rounds and Reps)

AMRAP 16 Min:
5 Deadlifts @ 70-80%
10 Box Jumps @ 30/24″ (no rebound)
7/7 Single DB S2OH @ 60/40
Step down from your box jumps. NO REBOUNDING.

Scale 1:
@ 24/20″
@ 40/25

Scale 2:
@ 20/16″
@ 25/15