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Week at a Glance:
JUNE 15 -JUNE 24

Sneak peek for the week...
all details available on our members app

Sat June 15, 2023

BRING A FRIEND OPTION!

Friends welcome to join! Visit the link HERE!

"NBA Finals"
-LEVEL 3-

Teams of 2
AMRAP 20 Minutes
50/40 Calorie Row (shared)
400m Run (together)
50/40 Calorie Row (shared)
25ft Handstand Walk (each)
(OR 2 Wall Walks each)

-Mini-Pump –

Arms and Core

Sun June 16, 2024

“Cleveland Cavaliers”

-LEVEL 3-

8 Sets (1 Set every 2 Minutes)

12/10 Calorie Row

10 Burpee over Rower

Mon June 17, 2024

-STRENGTH -
Power Clean


"Fun Dip"
-LEVEL 3-

30 Pull Ups
3 Rounds of DT 
20 Pull Ups
2 Rounds of DT 
10 Pull Ups
1 Round of DT 

 

One round of DT = 12
Deadlifts + 9 Hang Power
Cleans + 6 Shoulder to
Overhead

 

Tues June 18, 2023

"Whatchamacallit"
-LEVEL 3-

5 sets:
50 Double Unders
15/12 cal Air Bike
10 Box Jump Overs 

 

-rest 1:1 between rounds-
 

MINI-PUMP – ARMS

Wed June 19, 2023

-STRENGTH -

Front Squat

"PEZ"
-LEVEL 3-

For Time:
AMRAP 1:00
7 Barbell Bench Press
AMRAP Toes to Bar in the
time remaining until you get
to 100 reps

-rest 1:00 between sets-
Time cap: 15 min (8 rounds)

Thurs June 20, 2023

"Quarterfinals 24.1"
-LEVEL 3-

4 rounds for max reps of:
1 minute - Snatches 
1 minute - Rowing for calories
1 minute - Dumbbell Box Step-ups 
1 minute - rest


-GYMNASTICS SKILL WORK-
STRICT PULL-UP TEST

Fri June 21, 2023

-STRENGTH -

Shoulder Press

"Red Wings"
-LEVEL 3-

19:00 AMRAP
Run 400 meters with a
sandbag (or odd object)
19 Burpees
* There is no set weight for the carry. Something in the 25-45 pound range is recommended. Use a sandbag, wall ball, dball, plate, or any odd object.

Sat JUNE 22, 2023

"Terry Fox HERO WOD"

 4 rounds of:

   537m row/336 run

   12 alternating single leg step-ups (24”,20”)

   10 pull-ups

   255m row/159m run

   10 deadlifts (170/120)

   4 power clean (170/120)

*as a Canadian fitness community, on June 22, 2024 (in respect to his passing on June 28) to complete this special WOD for Terry Fox. 

Sun June 23, 2023

“Candy Necklace”
-LEVEL 3-

12-10-8-10-12
Shoulder to Overhead
20/16 Calorie Row after each
set of Shoulder to Overhead

 

Mon June 24, 2023

ASHLAR & FRIENDS GOLF TOURNAMENT!

No classes in the evening.....still time to join a team! see details here

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