At the 0:00 mark Start with 10 rounds: switching every round

9 Wall Ball Shots (30/20 lb) 7 T2Bs 3 Power Snatch (185/125 lb)

At the 15:00 or after if you take longer on part A

10 rounds (switching every round) of:

5 Wall Walks 7 Power cleans (185/125)

You can't start until you hit those times, you can't start as well unless you finished the previous section

Score is time for part A and Part B separately

3 RFT of:

Row 500m/400m 15 OHS 115/85 10 BM

Rest 4 mins

3 RFT of: 15 Thrusters 115/85 60 DU

On the 6 mins x 5

15 shuttle runs

30 BD snatch

5 RMU

*score is total rest

A: On the 90 seconds X 10 rounds

1 Power clean + 2 front squats Go up in weight every second round

B: Test your strict Press

Tuesday: "2 on 1 off"

2 mins on 1 min off x 4 rounds

18 DB Front squats 50/35 15 HSPU

AMRAP BBJO at 24"/20"

Rest 3 minutes

2 mins on 1 min off x 3 rounds

18 DB Push press 50/35 15 C2Bs AMRAP BBJO at 24"/20"

Rest 3 minutes

2 mins on 1 min off x 2 rounds 18 Thrusters 50/35 15 T2Bs

AMRAP BBJO at 24"/20"

Gym is closed - Enjoy the treat Canadian outdoors with family!

See you all back on Tuesday!

Gym is closed - Enjoy the treat Canadian outdoors with family!

See you all back on Tuesday!

Start with 150 DU each (can be done at the same time)

Then 100 cal row (together with only one rower)

Then 10 rounds of 15 thrusters 95/65 15 Bar hop burpees switch as needed

100 cal row (together) and

Finish with 150 DU each (can be done at the same time)

50/45 cal row

40 feet of HW

40 GHD sit-ups

40 feet of HW

30 C2Bs

40 feet of HW

20 ring dips

12 Wall facing HSPU

20 ring dips

40 feet of HW

30 C2Bs

40 feet of HW

40 GHD sit-ups

40 feet of HW

50/45 cal row

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 Overs (20/16 in)

• 1 minute Push Press (75/55 lb)

• 1 minute Row (calories)

• 1 minute Rest

*Take a one minute additional rest between % changes

A: On the 60 seconds X 3 rounds

full clean triples at 60%

On the 60 seconds X 3 rounds

full clean triples at 65%

On the 60 seconds X 3 rounds

full clean doubles at 70%

On the 60 seconds X 3 rounds

full clean doubles at 75%
B: Strict Press 2x5 at 65% 2x3 at 75% 2x1 at 85%

1 AMRAP at 90%

C: Accessory - 4x12 bicep curls Heavier then last week

Every 6 minutes X 4 rounds

15 Thursters at 95/65

50 DU

25 T2Bs

50 DU

9 Power snatch 95/65

Score is total rest.

3 mins on 90 sec off x 2

30 KBS 32/24kgs

20 Burpee BJO 24/20"

AMRAP WBs

Rest 3 mins

2 minutes on 60 seconds off x 4 rounds

20 KBS 32/24kgs

10 BurpeeBJO 24/20"

AMRAP WBs

Rest 3 mins

60 sec ons 60 sec off x 6

15 KBS 32/24kgs

5 BJO 24"/20"

AMRAP WBS

A: Barbell Hip Thrust 3x20

B: Core work 12 min EMOM

1. 20 V-ups

2. 20 Knee tucks

3. 45 sec plank

4. 25 sec Ring support Hold  

C: For time, partitioned any way you wish:

30 ring muscle-ups

90 KBS 24/16kgs

180 DU

We are hosting our annual lifting meet today. Sessions start at 8am and will conclude at 7pm. No classes so come on in and cheer on your favourite lifters!

3RFT of:

50/40 Cal row

10 chest to deck push ups

20 DB thrusters 50/35

10 chest to deck push ups

20 Lunges with One DB held overhead and one in front rack 50/35

10 chest to deck push ups

20 C2B

10 chest to deck push ups

35 min EMOM!

1.20 WB

2.15 T2BS

3. 20 BJO at 24"/20"

4. AMRAP DB snatch 50/35lbs

5. Rest

A: EMOM x 4

4 full cleans at 60%

Rest 3 mins

EMOM x 4

3 full cleans at 65%

B: Strict Press

2x3 at 60% 2x3 at 70% 2x3 at 80% 1 AMRAP at 85%

C: Accessory - 4x12 bicep curls Heavier then last week and skull crushers

For time with a 5 minute time CAP

Followed by 4 min rest X 4 rounds

60 DU

3 x (1 wall walk + 3 Wall Facing Handstand Push ups)

12 front squats at 135/95

9 Push jerks 135/95

60 DU

3 rounds of each cycle. So yeah 9 RDS total!

Each cycle is followed with a 3 min set rest.

Cycle #1 - 3 mins on 90 sec off 20/18 Cal row/ 18 Burpees over the rower/ AMRAP KBS at 2/1.5

Cycle #2 - 2 mins on 1 mins off 15/13 Cal row/ 13 Burpees over the rower/ AMRAP KBS at 2/1.5

Cycle #3 - 1 mins on 1 mins off 10/8 Cal row/ 8 Burpees over the rower/ AMRAP KBS at 2/1.5