Workout of the Day

***Note: as today is Family Day we are running a special schedule. Sessions will be 9-10am and 4:30-5:30pm with the gym open from 9-10am and 3-5:30pm. We will also be running a slightly modified schedule for the rest of the week as so many people are away, stay tuned for updates. 

Fitness Level 1

A. Four sets of:
8 Back Squats (moderate)
Rest 2-3 minutes

B. 15 minutes of Clean Technique Work

C. Three sets, for times, of:
350m Row
10 Front Squats 
10 Burpees Over the Bar
Rest 3 minutes
*2 minutes to complete each round.

Fitness Level 2

A. Back Squat
Set 1 – 3 @ 70%
Set 2 – 3 @ 80%
Set 3 – 2 @ 85%
Set 4 – 2 @ 90%
Set 5-7 – 5 @ 70%+
Rest 2-3 minutes

B. Every minute, on the minute, for 8 minutes:
1 Power Clean + 1 Clean

C. Three sets, for times, of:
350m Row
10 Hang Squat Cleans (95/65lbs)
10 Burpees Over the Bar
Rest 3 minutes
*2 minutes to complete each round. 

 

Heart and Stroke Fundraiser Update

Thanks to everyone who came out this Saturday and donated money for our Heart & Stroke fundraiser workout. Considering it is the weekend before reading week we were really pleased with the turnout and had a lot of fun running the workout. 

 

Comment