Tuesday, July 16th, 2019

Warm-up:
Runner’s stretch :90 each side
6min AMRAP:
5 Front squats
5 Thrusters
8 Ring rows
8 kips


Strength: Thruster – Build to a heavy set of 3(From the rack)


Workout of the Day:

For Time:
25 Thrusters 95/65#
400 Meter Run
25 Chest to Bar Pull-ups
400 Meter Run
25 Thrusters

Scale: 65/35#, 300m run


AP: Weighted crunches 3×10-12

Monday, July 15th, 2019

Warm-up:
PVC Mobility
3Rounds:
200m run
8 Scorpions
8 Push ups
8 Air squats


Strength: Barbell Bench Press 10-8-6-4-2 (Building in weight)


Workout of the Day:

3 Rounds for time:
75 Double Unders
50 Air Squats
25/18 Calorie Row

Scale: 40 DU’s or 125 singles, 35 Air squats, 18/12 cals


AP: BB OH carry 2x100m

Saturday, July 13th, 2019

***Gym social for July***

Tonight 6-8pm!

Sand volleyball at Wakefield CrowBar. 954 Wakefield Dr.

Teams of 3 (For Time | 30 Minute Cap)
800m team run with 30/20# MB(1 MB per team)
75 Box Jump Overs (24/20)
50 Clean and Jerks (135/95)
20 Tire flips
50 Clean and Jerks (135/95)
75 Box Jump Overs (24/20)
800m team run with 30/20# MB(1 MB per team)

Hero WOD “Bulger”
10RFT:
150m run
7 C2B
7 Front squat 135/95#
7 HSPU

Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, AB, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle.

Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.

Friday, July 12th, 2019

***Gym social for July***

Sand volleyball at Wakefield CrowBar. 954 Wakefield Dr.

Saturday, July 13th 6-8pm

Warm-up:
Row 500/400m
Burgener warmup with pvc
Burgener warmup with barbell

Strength: Build to a Heavy Complex:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats

For Time:
150′ Walking Lunge
150′ Bear Crawl
30 DB Box Step-Ups 24/20″, 50/35#(One DB)
100′ Walking Lunge
100′ Bear Crawl
20 DB Box Step-Ups
50′ Walking Lunge
50′ Bear Crawl
10 DB Box Step-Ups

Scale: walking lunge 50ft each round, 20/16″, 35/25#

AP: Dips 3×8-12

Thursday, July 11th, 2019

***Gym social for July***

Sand volleyball at Wakefield CrowBar. 954 Wakefield Dr.

Saturday, July 13th 6-8pm

Warm-up:
Run 600m

Pre-work: Extended mobility

4RFT:
3 Rope climbs
6 Devils press 40/30#
9 Box step overs 40/30#, 20/16″
12 Double Russian KB swings 40/30#

Scale: 6 sit to stand or 1 knotted rope climb, 25/15#, 16/12″, 25/20#(Can use db’s)

AP: 3×8-10 Weighted good mornings

Wednesday, July 10th, 2019

***Gym social for July***

Sand volleyball at Wakefield CrowBar. 954 Wakefield Dr.

Saturday, July 13th 6-8pm

Warm-up:
Couch Stretch :90 each side
Shoulder circuit
“Junkyard dog”

“Barbara”
5RFT:
20 Pull ups
30 Push ups
40 Sit ups
50 Air squats
***Rest 3 minutes between rounds

Scale: 10-20-25-35

AP: Stretch and foam roll

Tuesday, July 9th, 2019

***Gym social for July***

Sand volleyball at Wakefield CrowBar. 954 Wakefield Dr.

Saturday, July 13th 6-8pm

Warm-up:
Run 400m
5min AMRAP:
5 One arm DB push press
7 Box jump overs
5 Scorpions

Strength: One arm DB push press 3×8 each side AHAP

3 Rounds for time:
500/400 Meter Row
12 Burpees
21 Box Jumps 24/20″

Scale: 400/300m,15 box jumps 20/16″

AP: Tabata slam balls

Monday, July 8th, 2019

***Gym social for July***

Sand volleyball at Wakefield CrowBar. 954 Wakefield Dr.

Saturday, July 13th 6-8pm

 

 

Warm-up:
3Rounds:
10 Air squats
25 Line hops
4 Hang squat snatch
Run 100m
Then: Runner’s stretch :90 each side, then 20 bridges

Strength: Back Squat
On the 0,4,8 – 10 reps at 50%
On the 2,6,10 – 3 reps at 80%

9 Minute AMRAP:
10 Hang Squat Snatches 75/55#
30 Double Unders

Scale: 55/35#
15 DU or 45 Singles

AP: Sledgehammer 3×8 each side