Part A : Establish a 4RM S2OH

Part B: 12 minute AMRAP of

3 Power Cleans 135/95

3 Hang Squat Cleans 135/95

3 Thrusters 135/95
30 Double-unders

A: 5 X 500m row with 1 minute rest at 2km pace +1

B: 7 Min AMRAP of 14 DB snatch

7 Pull ups

14 Jumping Lunges

Zoom at home option: at 6:00AM, Noon, 6:30PM:

Click on the link below

https://us02web.zoom.us/j/89952958372

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

A: Front Squats: On the 2 minutes 4x6 at 90% of 1 RM clean and Jerk

B: For time:
1-10 of Power Clean at 155/105
+ 1 round of
3 Strict HSPU
6 Ring Dips
After each set

Zoom at home option: at 6:00AM, Noon, 6:30PM:

Click on the link below

https://us02web.zoom.us/j/89952958372

3 minutes on 90 seconds off x 6 rounds -

15 Deadlifts

5 Push ups

75 Toe Taps

Part A: 1:30 min on 1:00 min off X 6
AMRAP
8 50/35lbs DB hang full cleans,
10 C2Bs

then rest 4 minutes and perform part

Part B: For time
21-15-9
DB Push press (50/35)
Burpee Box Jump Overs 24/20"

Zoom at home option: at 6:00AM, Noon, 6:30PM:

Click on the link below

https://us02web.zoom.us/j/89952958372

Zoom WOD:

Part A: 40 seconds on 20 seconds off X 10 rounds of

6 single ARM devil press AMRAP squats

then rest 5 minutes then
Part B: 40 seconds on 20 seconds off X 10 rounds - 12 DB snatch and AMRAP Lunges

A: 5 mins on 2 minutes off x 4.
AMARP and pick up where you left off
10 one Arm Devil Press
10 T2Bs
20 WB
40 DU

Zoom at home option: at 6:00AM, Noon, 6:30PM:

Click on the link below

https://us02web.zoom.us/j/89952958372

20 rounds for time

20 DU/ toe taps

10 push ups

5 Deadlifts at 135/95 or DB

Enjoy the great Canadian Outdoors!

3 BM

10 Push jerks 135/95
3 BM
20 Front squats 135/95

3 BM

30 Deadlift 135/95

3 BM

40 push ups
3 BM
50 sit-ups
3 BM
100 lunges!

20 min AMRAP

5 power cleans at 135/95

10 T2Bs

15 WB

2:30 min on 2:30 minutes off x 6
1 Rd of DT + AMRAP CINDY

Zoom at home option at 6:00AM, Noon, 6:30PM:

Click on the link below
https://us02web.zoom.us/j/86069066248

21-15-9-6-3 of
DB deadlifts, DB power cleans, DB push jerks and 1 arm Devil's Press

A: 2km row test

B: Mobility

Zoom at home option at 6:00AM, Noon, 6:30PM:

Click on the link below
https://us02web.zoom.us/j/86069066248

48 lunges, 24 criss-cross, 12 push ups, x 3

Rest 2 minutes and repeat x 3 (9 rounds total)

On the 2 minutes at increasing loads find your 1 RM clean and jerk

Zoom at home option at 6:00AM, Noon, 6:30PM:

Click on the link below:
https://us02web.zoom.us/j/86069066248

10 cycles of -2 minutes on 1 minute OFF -

80 DU or Toe taps, 15 V-ups, AMRAP DB push press

3 Rounds For Total Reps in 17 minutes.

1. 1 minute Wall Ball Shots (20/14 lb)

2. 1 minute Sumo Deadlift High-Pulls (75/55 lb)

3. 1 minute Box Jumps (20/16 in)

4. 1 minute Push Press (75/55 lb)

5. 1 minute Row (calories)

6. 1 minute Rest.

Zoom at home option at 6:00AM, Noon, 6:30PM:

Click on the link below
https://us02web.zoom.us/j/86069066248

18 minute EMOM

1- Even Minute - 20 1 arm OH lunges 50/35

2- AMRAP - One Arm Devil Press 50/35

3- Rest

A: Elizabeth

21-15-9

Squat cleans 135/95 and ring dips

B: Max DU in 2 Minutes

Zoom at home option at 6:00AM, Noon, 6:30PM:

Click on the link below
https://us02web.zoom.us/j/86069066248

21 Plank shoulder Taps

15 V-ups

9 man-makers

3 RFT

Rest 3 minutes and repeat x 2

1000m Row
15/12 Ring Muscle-ups
30 Thrusters (95, 65)

17 Min AMRAP

20 HSPU
20 Box Jump Overs 24"/20"
20 Pull-ups
20 Wallballs

A: 9 Minute AMRAP

+3 Hang Power Snatches (75, 55lb)

+3 Overhead Squats (75, 55lb)

30 Double Unders

-Add 3 repetitions to each of the barbell movements (3/3/30, 6/6/30, 9/9/30, 12/12/30... etc..) at the conclusion of each round.

Rest 5 minutes then

2 Rounds for time of:

30 Front squats 75/55

15 C2B

Zoom in option:

To join our coached class for this WOD click on the following link:

https://us02web.zoom.us/j/89403892090

At one of the following times:

6:00AM, Noon, or 6:30PM

Accumulate 100 KB swings

At the beginning of every minute

5 inch worms to a push up and back out

A: All sets are base off your 2km row Pace

750m (Pace +1)

rest 2min

750m (Pace -1)

Rest 2min

750m (Pace -3)

Rest 2 min

750m (Pace -3)

Rest 2min

750m (Pace +1)

Zoom in option:

To join our coached class for this WOD click on the following link:

https://us02web.zoom.us/j/89403892090
At one of the following times:

6:00AM, Noon, or 6:30PM

12 DB hang squat clean 50/35, 24 BJ 20"/16", 36 med ball twist

X 2 rounds

then rest 2 minutes and repeat

A:4 min EMOM -

3 Full clean and jerk at 70%

Rest 2 minutes

4 min EMOM

2 Full clean and jerk at 80%

Rest 3 minutes

On the 2 mins x 3

1 Full clean and jerk at 90%

B: Deadlifts - 2x3 at 80%, 2x2 at 85%, 1x1 at 90%

Zoom in option:

To join our coached class for this WOD click on the following link:

https://us02web.zoom.us/j/89403892090

At one of the following times:

6:00AM, Noon, or 6:30PM

1 minute on 30 seconds off x 5

rest 2 minutes

x 5 cycles

5 Single arm Hang clean jerk per side

10 BW squats

AMRAP Burpees

A: 6 mins on 2 minutes off x 3.

AMRAP

6 Deads at 225/155,

12 push ups,

12 T2Bs,

24 WB,

Zoom in option:

To join our coached class for this WOD click on the following link:

https://us02web.zoom.us/j/89403892090

At one of the following times:

6:00AM, Noon, or 6:30PM

20 rounds of

8 criss-cross (reach with one or both hands)

8 lunges

8 lifting alternate hand and foot while holding a plank

Part A: 2 min on 1 minute off X 5 of:

AMRAP 12 DB thrusters 35/25, 60 DU, 12 C2B,

rest 5 minutes then part

Part B: 2 min on 1 minute off X 5 of:
400m/300m of rowing AMRAP burpees over the rower.

Zoom in option:

To join our coached class for this WOD click on the following link:

https://us02web.zoom.us/j/89403892090

At one of the following times:

6:00AM, Noon, or 6:30PM

21-15-9 of

Burpees followed by 75 Toe Taps or DU after each set

Rest 5 minutes

21-15-9

Odd Object DL and squat Jumps

Rest 5 Minutes

21-15-9

Skater hops and Odd object hang clean and jerk