Saturday

“Wilmot“

Six rounds for time of:
50 Squats
25 Ring dips

Canadian Forces Private Colin Wilmot, 24, of Fredericton, New Brunswick, assigned to the Second Battalion, Princess Patricia’s Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan.

He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen.

Friday

WOD : Partner “Miagi”
Partner up and complete the following for time:
50 Deadlift(135/95)
50 Sit-ups
50 Hand release Push-ups
50 Clean & Jerk(135/95)
50 Pull-ups
50 Burpees
50 Box Jumps(24″)
50 Wall Climbs
50 KTBS (53/35)
50 Double Unders

Thursday

Back Squat
2-10-2-10-2-10
(take notes from last week so you can properly load…you worked up to a heavy set of 2 and a heavy set of 10 multiple times) (if not around 90% and 75% of 1RM)

NewB 10-10-8-8-6-6 or EMOM 3 full depth squats with or without weight (box or ball)

Pistols
10 x 4 (weighted if possible)
This is your time to truly work on these this is not a race work your ass off and do your best to properly perform the movement at full range of motion to your best ability.

Wednesday

imageWarm-up
Hang Power Clean review
1 minute scapular L-side
1 minute scapular R-side
20 sec calf L side
20 sec calf R side
10 worlds Greatest

Complete 5 rounds of…

AMRAP in 3 minutes:
3 Hang Power Cleans 135lbs/95lbs
6 Toes-to-Bar (v-up)
9 Straight arm Burpees (over the barbell)

Rest 1:00 after each AMRAP.

After WOD
1 minute barbell calf roll out each leg
1 minute scapular roll out each side

Tuesday

We will be having 7am class both Tuesday and Thursday this week please let me know if you are coming!

Strength
Snatch Grip BTH Press 4×10 (from floor)
Strict Pull ups 4×10

WOD
3 rounds
50 Double Unders (0r 2 minutes practice)
10 Inverted Rows
40 Mountain Climbers
10 Bent over Rows (95/65)
30 Dead Bugs

Winter Reminder

BAMFS now that winter is here we are back to the SHOE POLICY. Please make sure if it is a rainy or snowy slushy day that you wipe you shoes down before you enter the gym floor. Also, make sure you dress appropriately for the winter days as we WILL be outside sometimes. Hats gloves or whatever eles you think you might need. you are free to keep your stuff at the gym in the cubbies if that works best for you.