Monday Sept 30 - Sunday Oct 6, 2024

Monday Sept 30

 

No classes scheduled for Monday Sept 30 out of respect for the National Day for Truth and Reconciliation. Please come and enjoy open gym time.

 

Part A

 

6 Sets of 2 back squats – do a set every 90 seconds

 

Part B

 

2 sets:

3 Rounds

15 Wall Balls (20/14) 

9 Pull Ups

3 Wall Walks

-rest 3:00 between sets

 

Tuesday Oct 1

 

Part A

 

10 minute EMOM

 

Odd Minute:

Level 1: 30 seconds of Deficit Strict HSPU [45/25 plates]

Level 2: 30 seconds of Deficit Strict Box HSPU [45/25 plates]

Level 3: 30 seconds of Pike HSPU or Push Ups

 

Even Minute:

Level 1: 30 seconds of Handstand Hold [freestanding or belly to wall]

Level 2: 30 seconds of Handstand Hold [back to wall]

Level 3: 30 seconds of Box Handstand Hold or High Plank Hold

 

Part B

 

2 Rounds

20/16 Calorie Row

20/16 Calorie Air Bike/ski

-rest 1:1-

2 Rounds

15/12 Calorie Row

15/12 Calorie Air Bike/ski

-rest 1:1-

2 Rounds

10/8 Calorie Row

10/8 Calorie Air Bike/ski

 

*sub bike/ski for shuttle runs

 

Wednesday Oct 2

 

Part A

 

8 sets of 2 Squat Snatch – build load – complete as singles.

Do a set every 90 seconds

 

Part B

 

15:00 AMRAP

10 Left Arm Hang Dumbbell Clean and Jerks (50/35) 

10 Burpee Over Dumbbell

10 Right Arm Hang Dumbbell Clean and Jerks (50/35)

100m Run

 

Thursday Oct 3

 

Part A

 

6 sets of 2 Heavy Overhead Press – complete a set every 90 seconds

 

Part B

 

21-18-15-12-9-6

Front Rack Lunge (95/65)

Toes to Bar

 

Friday Oct 4

 

Part A

 

4 rounds:

 

10 Weighted Hip Thrust

10 Single Leg DB Romanian Deadlift (each side)

10 Russian Kettlebell Swing

 

Part B

 

AMRAP 2:00 (8 sets Max)

15 Ring Rows (Or 15 Bent Over Dumbbell Rows (35s/25s)

10 Handstand Push Ups

Max Box Jump Overs (24/20)

-no rest between sets-

*Continue the pattern until 100 Box Jump Overs total are accumulated. There is a 16 minute time cap (8 sets of the AMRAP).

 

Saturday Oct 5

 

800m run 

20 Alternating Dumbbell Snatches (70/50)

40 Wall Balls (20/14) 

60yd walking lunge (70/50) 

800m run 

60yd Dumbbell walking lunge (70/50) 

40 Wall Balls (20/14) 

20 Alternating Dumbbell Snatches (70/50)

800m run

 

Sunday Oct 6

 

For Time:

1600m Run

*Every 1:00, including 0:00 perform 8 Push Ups