In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
Skill/Strength:
Jump shrug + Hang Power Clean
Workout:
15-10-5
Front Squat
Pull Ups
Strength/Skill:
Tabata – Weighted Sit Ups
Skill – Double Unders
Workout:
15 min AMRAP
3 Strict HSPU
8 Deadlifts
800m Row
“Jennifer”
AMRAP in 26 minutes
10 Pull-Ups
15 Kettlebell Swings
20 Box Jumps (24/20 in)
 Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service. The 26-year-old fulfilled her dream of becoming a police officer serving her community and the Guelph Police Service for four years before her death. Kovach is survived by her mother, Gloria; father, Bill; brother, Brian; grandparents, Chester and Elvira Janicki; boyfriend, Kyle Schlosser; and many other friends and family.
Workout:
100 Double Unders
75 Slam Balls 20/14
50 Sit Ups
25 Push Ups
25 Pull Ups
50 Shoulder to Overhead 45/35
75 Back Squat 45/35
100 Double Unders
Preview of workouts for the week of 12/28/20.
Monday 12/28: Row
Tuesday 12/29: Wallballs
Wednesday 12/30: Double Unders, Toes 2 Bar
Thursday 12/31: Burpee Pull Ups, Front Lunge, Deadlift
Friday 12/1: Chest 2 Bar Pull Ups, Row, DB Clean and Jerk
Saturday 12/2: TBD
Sunday 12/3: Hero WOD TBD
WODs are subject to change.
Workout:
For Time
10 Power Clean
30 Wall Balls
50 Burpees
30 Wall Balls
10 Power Clean
Level Method Modifications:
P. Clean(Weight Lifting)
Br1+ – 185/125
Br – 155/105
P1 – 115/75
Bl- TBD by coach at class
Strength/Skill:
5 Rounds
Handstand Push Up(Kipping) /Handstand Kick Up
1 min Double Unders
Workout:
3 Rounds
Max Push Press/HSPU
800m Row
15 min cap
Preview of workouts for the week of 12/21/20.
Monday 12/21: TTB, Row, DB Snatch
Tuesday 12/22: Bar Muscle Up, Hang Power Snatch
Wednesday 12/23: Handstand Push Ups(or Push Press), Row
Thursday 12/24: Power Clean, Wall ball, Burpee(AM classes only)
Friday 12/25: Closed(Christmas Day)
Saturday 12/26: 12 Days of Fitmas
Sunday 12/27: Hero WOD TBD
WODs are subject to change.
Skill/Strength:
8 rounds
Hang to High Hang + Hang Power Clean
Build to heavy
Workout:
3 Rounds For Time
400m Row
10 Overhead Squat
Skill/Strength:
Max dips or 1 Rep Max Dips
Max Banded Tricep Extentions(2x)
Workout:
15 Minute AMRAP
3 Knees to Elbow
400m Row
16 DB Snatch (50/35)
In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
