Workout of the Day

Fitness

A. Back Squat @ 30X1, 5 sets of 4 reps (building to today’s heavy set); rest 3-4 minutes

B. 4 sets of:
10 Reverse Lunges/leg
20 Kettlebell Swings (53/35lbs)
300m Row

 

Performance

A. Snatch + 2 Overhead Squats, 5 sets of 1 rep (straight weight across); rest 2-3 minutes

B. Front Squat, build to today’s heavy single

C. Fitness WOD

 

Competition

 A. Overhead Squat, build to today’s heavy single

B. Front Squat, build to today’s heavy single 

C. 4 sets of:
10 Reverse Lunges/leg (heavy)
20 Kettlebell Swings (70/53lbs)
300m Row @ 95%

 

Barbell

A. Movement Prep/Warm-Up
1) Dynamic Warm-Up
2) Med Ball + Box Jumps

B. Bench, 4 x 6 @ 65-70%

C. Deadlift, build to a heavy triple + 2 x 5 @ 65-70%

D. Accessories
1) Push Press, 4 x 5
2) Pendlay Row, 3 x 8

 

Team Member Competition 2.0 - Saturday!!!

Coming up this Saturday (starting at 9am) is our second Team Member Competition at Queen Street. New details just dropped, including the first workout, on the event page here - https://www.facebook.com/events/553370548148750/

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