– Midday 3.0 from 9:30am-11:30am
– Reminder the GYM will be Closed Sunday & Monday for Canada Day long weekend.
WOD
AMRAP in 12 minutes of:
9 Deadlifts (165/115)
6 Burpees
3 Power Cleans
*Pack
AMRAP in 12 minutes of:
9 Deadlifts (135/95)
6 Burpees
3 Power Cleans
*Pup
AMRAP in 12 minutes of:
9 Deadlifts (95-115/55-75)
6 Burpees
3 Power Cleans
STRENGTH
*Today is the last day of this block. We will De-load until July 10th.
Level 1: Do the Class.
Level 2: Self led Warm-Up.
A. Every 2 minutes x 6 sets
Wtd Dip x 5 reps
*Build to a 5RM for the day.
B. EMOM x 20 minutes
Min 1: 10 DB Thrusters (45/30)
Min 2: 60 Dbl-Unders
Min 3: 5 Man-Makers (45/30)
Min 4: 12/10 Cal Row
C. Complete:
200m BWD Sled Walk (135/90)
200m KB Front Rack Carry (1.5/1pd-Hand)
200m BWD Sled Walk
Level 3: Self led Warm-Up.
A. Every 2 minutes x 6 sets
Bench Press
*Sets 1-2 x 6 reps @ 70%
*Sets 3-4 x 4 reps @ 75%
*Sets 5-6 x 2 reps @ 80%
B. EMOM x 24 minutes
Min 1: 3 Clean & Jerk (225/155)
Min 2: 200m run
Min 3: 5 Muscle Ups
Min 4: 200m run
C. Complete:
200m BWD Sled Walk (135/90)
200m KB Front Rack Carry (1.5/1pd-Hand)
200m BWD Sled Walk
2-A-DAY
Rest Day