Monday July 4 - Saturday July 9, 2022

Summer Schedule Changes to be aware of:

Beginning this week, Thursday July 7, the Thursday 9am, 10:15am and evening classes will be Open Gyms for the remainder of the summer.  Workouts will be posted as endurance style workouts, but will not be coached.  As well, for the month of July, we have a hockey program renting the box from 4-6pm, so please avoid those times.

As well, due to coaches holidays etc, there are several classes throughout July with no coach.  These are identified on the Mind Body Schedule as 'Open Gym'.  Workouts will be posted to this blog, per usual, but no coaching will be available for those classes.

Thank you for your patience and understanding.

Monday July 4

Part A

12 min EMOM                                            
1- 2-3  sHSPU                                              
2- 15/12 cal row

Part B

16min AMRAP                                   
 8 dips                                                           
12 Front squats 95/65                                     
16 push ups                                       
20 FR Lunges 95/65                                                   
24 sit ups     
                
Tuesday July 5

Part A

Snatch                                                    
2 x 60%                                                           
2 x 70%                                                                 
2 x 80%                                                                
1 x 85% x 3

Part B

E2MOM x 5                                                             
OHS hold- 10 sec in bottom into 8 OH squats @ 55%        
                              
Part C

21-15-9                                                     
Hang P Snatch 115/75                                           
Pull up s                                     
directly into                                                 
21-15-9                                                             
Bar facing Burpees                             
TTB      
                           
Wednesday July 6

Part A

rMU practice

Part B

7 x 1 rMU's- 30 sec rest or                                                                   
7 x 1 strict ring pull up + 20 sec low dip hold

Part C

For time – rest 1 min after every set of thrusters 
60 DU’s                                                         
12 Thrusters 95/65                               
50 DUs                                                       
10 Thrusters 105/75                               
40 DU's                                                            
8 Thrusters 115/85                                 
30 DU's                                                           
6 Thrusters 125/95                                     
20 DU's                                                    
4 Thrusters 135/105                            
10 DU's

Thursday July 7

Part A

Run 800m                                            
5 rounds                                       
30sec wall sit                                          
10 Jumping lunges                                  
Run 800m                                                
5 rounds                                            
30sec HS hold                                    
10 Push press 95/65                                         
Run 800m                                                     
5 Rounds                                             
30sec dead hang                                                   
10 Pull ups                                                   
Run 800m                                                       
5 rounds                                                       
30sec farmers carry                             
10 KB swings                                                         
Run 800m 
                                                            
Friday July 8

Part A

E2MOM x 6                                                            
1 hang clean + 1 clean + 2 front squats @ 70% clean

Part B

6min time cap                                              
27 HP Clean 135/95                                    
27 WBS 20/14-10/9'                                    
27 Cal row                                                
Rest 2 min                                                     
5min time cap                                   
21 HPC 155/105                                         
21 WBS                                                               
21 Cal row                                                             
Rest 2 min                                              
4 min time cap                                             
15 HPC 175/115                                                   
15 WBS                                                            
15 Cal row

Saturday July 9

40min AMRAP                                    
20 DB snatch 45/35                              
10 Tire flips                                                                                                               
20 DB power cleans                                          
10 Tire jump thoughs                                                                                   
20 DB Push press