2000m row or 1 mile run

100 DB snatch

50 Push jerks 135

25 front squats

25 C2Bs

Part A:
Run 200m
50 / 40-cal. row
Run 200M
30 burpees over the rower
Run 200M

Rest 4 minutes

Part B:
200m Run
50 single-leg squats
200M
40 box jump-overs, 24"/16" box
200M run

2 minutes on 1 minute off x 5
Run 200m
AMRAP DT
Rest 5 minutes
2 minutes on 1 minute off x 5
Run 200M
AMRAP CINDY

Zoom link: https://us02web.zoom.us/j/82944079746

Zoom WOD:

2 minutes on 1 minute off x 5
20 BJ overs
AMRAP DT (barbell or DB)
Rest 5 minutes
2 minutes on 1 minute off x 5
20 BJ Overs
AMRAP

5 push ups

10 squats

15 criss cross

8 minutes on 3 minutes off x 3

Start each round with a 500m run

Remaining Time AMRAP

3 BM

9 Muscle snatch 75/55

12 lunges with bar in a front rack position

Zoom link: https://us02web.zoom.us/j/85145148625

Zoom WOD:

8 minutes on 3 minutes off x 3

Start each round with a 100 DU

Remaining Time AMRAP

9 DB burpee deadlifts

12 lunges with DB in a front rack position

21 Sit-up to a twist

A: Deads -

1x6 at 65%, 2x5 at 72.50%, 2x5 at 77.5%, 1x5 at 80%,

1xAMRAP at 82.5%
B: Bent over barbell rows 5x6 at 60%
C:DB seated shoulder press 3x10 (heavier than last week)

D: 500m run, then 10 rounds of 5 HSPU and 10 KBS 2/1.5

Zoom link: https://us02web.zoom.us/j/84234716297

Zoom WOD:

10 rounds resting 1 minute after round :

10 push ups

10 Db one arm thrusters

10 deadlifts (135/95 or a set of DBs)

10 DB one press (5 each side)

6 minutes on 2 minutes off x 4 rounds -

AMRAP -

84 DU,

42 WB,

21 T2B,

15 Burpees.

Pick up where you left off.

Zoom link: https://us02web.zoom.us/j/84610402979

Zoom WOD:

6 minutes on 2 minutes off x 4 rounds -

AMRAP -

84 squats,

42 Lunges,

21 V-Ups,

15 Burpees.

Pick up where you left off.

Part A: 75 seconds on 45 off seconds off X 6 rounds
200m run
AMRAP DB Snatch 50/35

Rest 5 minutes

Part B: 75 seconds on 45 sec off x 6
15/12 Cal Row
AMRAP Single Arm Devil PRess (50/35)

Zoom link: https://us02web.zoom.us/j/86131993220

Zoom WOD:
Part A: 75 seconds on 45 off seconds off X 6 rounds
50 Toe Taps
AMRAP DB Snatch 50/35

Rest 5 minutes

Part B: 75 seconds on 45 sec off x 6
25 Box Jump Overs
AMRAP Single Arm Devil PRess (50/35)

Part A:

6 DB snatch

8 DB single arm press

10 DB OH lunge

12 MIN AMRAP

Part B:

800m run rest 2 minutes x 2

50 Box Jumps and step down (24/20 in)

• 50 Jumping Pull-Ups

• 50 Kettlebell Swings (24/16)

• 50 Lunge Steps

• 50 Knees-to-Elbows

• 50 Push Presses (45/35 lb)

• 50 Back Extensions

• 50 Wall Ball Shots (20/14 lb)

• 50 Burpees

• 50 Double-Unders

Get them done-
Minute 0-4 -
6 rounds - 5 Power jerks at 155/105 and 3 BM,
Minute 4-8 rest,
Minute 8-12
6 rounds 5 power cleans at 155/105 and 6 strict HSPU,
Minute 12-16 rest,
Minute 16-20 -
6 rounds of 5 deadlifts 155/105 and 9 bar hop burpees.

Score is time for each WOD add one second per non completed rep..

Zoom link : https://us02web.zoom.us/j/81207180843

Zoom WOD:

• 50 Box Jumps and step down (24/20 in)

• 50 Jumping Jacks

• 50 Kettlebell Swings (24/16)

• 50 Lunge Steps

• 50 laying bicycles

• 50 Push Presses (45/35 lb)

• 50 Back Extensions

• 50 Thrustrers

• 50 Burpees

• 50 Double-Unders

Part A:

20 MIN AMRAP:

8 Single Arm Devil Press

12 T2B

8 Single Arm DB thruster

12 Box Jump Overs (24"/16")

Part B: 15 minutes of Mobility and static holds!

Zoom link: https://us02web.zoom.us/j/82131607147

Zoom WOD:

Part A:

24 MIN AMRAP:

12 SDHP

12 V-ups

12 KBS

12 Box Jump Overs (24"/16")

Part B: 15 minutes of Mobility and static holds!

A: Deadlifts -

1x6 at 62.5%, 1x6 at 67.5%, 1x4 at 72.5%, 1x4 at 77.5%, 1x3 at 82.5%,

B: Bent over barbell rows 4x8 at 50%
C:DB seated shoulder press 3x12

D: For time: 1600m run + 160 DU + 16 MU.

Zoom link: https://us02web.zoom.us/j/86448066732

Zoom WOD:Part A:6 DB snatch 8 DB single arm press10 DB single arm thrusters

12 MIN AMRAP

Part B:15 minutes of static Holds

4 minutes on 90 seconds off x 6 rounds

- 200M run, 20 OH DB lunge (50), 10 One Arm Devil Press, AMRAP WB

Zoom link : https://us02web.zoom.us/j/87886664813

Zoom WOD:

4 minutes on 90 seconds off x 6 rounds

- 50 criss cross, 25 OH DB lunge, 15 cleans, AMRAP Single arm Devil Press

Part A: 60 seconds on 30 seconds off X 8 rounds of 15/12 cals on the rower AMRAP burpees over the rower,

then rest 5 minutes then

Part B: 12 Minute AMRAP - of 5 push jerks (155/105)+ 1 round of CINDY.

Score Part A and B separately

Zoom link : https://us02web.zoom.us/j/82360727850

ZOOM WOD

Part A:

60 seconds on 30 seconds off X 8 rounds of 60 DU on the rower AMRAP burpees

then rest 5 minutes then

Part B: 12 Minute AMRAP - of 5 push jerks + 1 round of 15 squats, 10 sit-ups, 5 push ups.

Score Part A and B separately

20 MIN AMRAP

20 WB

10 T2Bs

5 Power cleans 135/95

• 3 Rounds For Total Reps in 17 minutes.

• 1 minute Wall Ball Shots (20/14 lb)

• 1 minute Sumo Deadlift High-Pulls (75/55 lb)

• 1 minute Box Jumps (20/16" in)

• 1 minute Push Press (75/55 lb)

• 1 minute Row (calories)

• 1 minute Rest.

A: 4 rounds of 90 seconds on 45 seconds off complete:
100m run, 10 T2B, with remaining time
AMRAP single arm DB hang snatch(switch arm every 5 reps).Rest 4 minutes and repeat the whole cycle

B: 10 minutes of mobility work

Zoom Class at 5:30PM:

https://us02web.zoom.us/j/81434921751

4 rounds of 90 seconds on 45 seconds off complete:
30 criss cross, 40 shoulder taps, with remaining time
AMRAP single arm DB hang snatch(switch arm every 5 reps).Rest 4 minutes and repeat the whole cycle

A: Deads - 1x6 at 60%, 1x6 at 65%, 1x4 at 70%, 1x4 at 75%, 1x3 at 80%, 

B:2 rounds fort time of:
500m run, 50 feet of handwalking, 25 C2B 

Zoom Class at 5:30PM:

https://us02web.zoom.us/j/83222989505

2 rounds fort time of:
120 squats, 90 lunges, 60 Sit-ups, 15 Man Makers 

Gym is closed

Enjoy the great Canadian Outdoors!

3 minutes on 90 seconds off x 6 rounds - 

200m run, 

60 DU, 

6/3 MU, 

AMRAP KBS 1.5/1  

Zoom Class at 5:30PM:

https://us02web.zoom.us/j/85145426287

3 minutes on 90 seconds off x 6 rounds - 

15 Deadlifts

5 Push ups

75 Toe Taps