SCHEDULE CHANGE: 9AM CLASS AND 10AM OPEN GYM

WORKOUT

“Fight Gone Bad”

3 Rounds for Reps of:

Row
Push Press
Box Jump
Sumo DeadLift High Pull
Wall Ball

Rest 1 minute between rounds.
Scaling Options:
Performance Men = 35kg push-press and sumo deadlift high pull, 20lb (9kg) wall- ball 10ft target and 20 inch box jump
Performance Women/Fitness Men = 25kg push-press and sumo deadlift high pull, 14lb (6kg) wall-ball 10ft target and 20 inch box Jump
Fitness Women = 15kg push-press, 16kg sumo deadlift high pull KB, 10lb (4.5kg) wall-ball and 20 inch box Jump (step ups are okay)
Beginner = 7kg push-press, 8kg sumo deadlift high pull, Air Squat and 12 inch box jumps (step ups ok)

BENCHMARK TRAINING

Games

“12.4”

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20/14 lbs to 10/9′ target)
90 Double-unders
30 Muscle-ups

Hero

“Stephen”

30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
30/20kg pound Stiff legged deadlift

Third Battalion, Princess Patricia’s Canadian Light Infantry member Corporal Stephen Bouzane, 26, was killed by an IED strike June 20th, 2007 in the Panjwaii district in Afghanistan.