NO OPEN GYM. 9am and Noon meet at the gym for an outdoors workout.

We are starting a short by feel lifting cycle today that will continue over the next couple of weeks. Use this as an opportunity to see where you are at before we start some % based programming at the end of the month.

LIFT

Back Squat 5 x 5 – work up to a heavy set of 5.

WORKOUT

Performance
3 RFT
25 Kettlebell Swings 24/16kg
10 Burpees to a 6″ target
25 Double Unders

Fitness
3 RFT
25 Russian KB Swings 24/16kg
10 Burpees
50 Singles

MOBILITY MONDAY

Russian Baby Maker

Put your feet a little wider than where you would normally squat, toes turned out only slightly, and lean down to grab the tops of your feet. Bend your knees a bit and push your elbows back inside your thighs toward your groin; your elbows should be bent, not straight. Push your elbows out against the insides of your thighs as you drop your hips until you’re in a partial squat, pushing out hard with the elbows, and resting at least part of your bodyweight on the arms so that your own weight further spreads the thighs.

BENCHMARK TRAINING

Girl

“Jackie”

Row 1000m

50 Thrusters 20/15kg

30 Pull Ups

Hero

“Jennifer”

Complete as many rounds as possible in 26 minutes of:
10 pull-ups
15 kettlebell swings, 24/16kg
20 box jumps, 24/20″

Hero-Jennifer-Kovach

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.