• Daniel LaPointe

Wednesday, August 8


:30 Seconds Active Spidermans Active Samson Knuckle Drags Push-up to Down Dog Side Lunges Slow Air Squats Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats

"Big Clean Complex" (6 sets)

"Big Clean Complex" 6 Sets of the Following Complex: High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

Over the course of six sets, athletes will build to a heavy complex. All 12 repetitions are meant to be performed without putting the barbell down. To provide some structure, we can have athletes begin a new set every 4 minutes. Score is heaviest complex completed across the six sets.

Metcon (Time)

Odd-Object Sprint For Time: 600 Meter Run 400 Meter Wreck Bag Carry (50/35) 200 Meter Kettlebell Farmers Carry (53’s/35’s) 400 Meter Wreck Bag Carry (50/35) 600 Meter Run

Can substitute a wall ball for the "wreck bag run". Choose weights that will allow you to go unbroken. This is a sprint!

Metcon (Time)

"Chrissy" Perform for time: 30 burpees, 20 kb swings (30/50) 25 burpees, 25 kb swings 20 burpees, 30 kb swings 15 burpees, 35 kb swings 10 burpees, 40 kb swings 5 brurppes, 45 kb swings *rx+ lateral over kb burpee

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Mississauga, Ontario

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