Monday, June 24th - Saturday, June 29th

This will be the last week of classes at the Cal Ave Location. On Saturday and Sunday, we will be relocating to 505 Barron Ave, immediately following the 8 am class (no 9 or 10 am class). If you are able to help move on Saturday or Sunday, it would be much appreciated.

Monday

(A) Back squat - Heavy Single

(B) AMRAP in 15

5, 10, 15… reps

  • toes to bar

  • wall ball

*200m run after every round

Tuesday

(A) Max weight strict pull up, or least amount of assistance for 1 rep

(B) 3, 6, 9, 12, 9, 6, 3 reps

  • Handstand push up or Z press

  • Row calories

(C1) Ab wheel - 3 x 8 - 12

(C2) Back extension - 3 x 8 - 12

Wednesday

(A) 

3 rounds

  • 30 abmat sit ups

  • accumulate 60s weighted plank or plank

then,

  • 500m row

  • 1 mile assault bike

  • 1 mile run

  • 1 mile assault bike

  • 500m row

Thursday

(A) Split Jerk - 5 x 3

(B) 5 rounds

  • 10 DB snatch

  • 10 kettlebell swings

  • 10 burpees

(C1) (Weighted) side plank - 3 x 30s/each

(C2) Hollow hold - 3 x 20s

Friday 

(A) Barbell reverse lunge - 3 x 5/each

(B) Alternating OTM x 6

  • 7 thrusters

  • 7 burpees over bar

  • 7 C2B pull ups

Saturday


“Partner Filthy Fifty: You go, I go style”

Each partner accumulates 50 reps of each exercise

  • Jumping pull ups

  • box jumps, 24/20”

  • walking lunges

  • kettlebell swings, 16/12kg

  • knees to elbow

  • back extension

  • push press, 45/35lbs

  • wall ball, 20/14lbs

  • burpees

  • double unders