210808 - Week Preview

Thanks for all of the support for the “BEEFCAKE FACTORY” at our competition this weekend in Windsor!
We came in 3rd place and had a blast doing it!

NEXT WEEK: We will not have class on Monday or Tuesday!
Sorry for any inconvenience this might cause but Coach Michael and Coach Lo ARE GETTING MARRIED!
The big day is Monday, August 16th! If you’d like to celebrate with us, we’re having casual reception type shindig at the Trailhead starting around 5:30pm! Thanks for all of the love from the fit fam! We couldn’t be happier or more grateful! :)

MONDAY
(GOAL = Under 20 minutes)

Ab Work - 3 Rounds
5 Hanging Tuck to Extension
10 Anchored CrossBody Toe Reach (each side)
:30 Plank Hold

WOD - 2 Rounds
2 Sets per Round
(2 minute rest between Rounds)
21/19 Cal Row
15 Toes to Bar
9 Clean and Jerks 135/95

TUESDAY
(GOAL = 4 Rounds)

Strength - 1RM Back Squat

WOD - AMRAP 10:
10 - 20 -30 - 40…
DB Lunges
(5 Wall Walks b/w sets)

WEDNESDAY
(GOAL = NO SCORE DAY!)

Strength - Strict Press
3 Rounds
5 @ 50%
3 @ 75%
1 @ 90%
(20 push ups after each round)

WOD - EMOM 12:
1 - Dips
2 - Russian Swings
3 - DB Bench Press
4 - Sandbag Over Shoulder

THURSDAY
(GOAL = 5-6 Rounds)

Strength - Snatch Grip High Pull
Build to heavy single then… 5x1

WOD -
AMRAP 6:
12 Snatches 115/75
12 Burpees
Rest 4 Minutes
AMRAP 6:
12 Overhead Squats 75/55
12 Bar Facing Burpees

FRIDAY
(GOAL = Under 25 minutes)
HERO WOD - “NUTTS”
Dedicated to Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group who was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009.

FOR TIME
10 Handstand Push Ups
15 Deadlifts 250/175
25 Box Jumps 30/24
50 Pull Ups
100 Wallballs
200 Double Unders
400m Run with Plate 45/35