Monday 8/31

Awesome weekend everyone! Hope everyone had as much as we did! Thank you all for joining in on our in house Throwdown and coming out for our end of summer BBQ!

A big thanks to Ricky and Lilly Doyon for hosting our BBQ. 

We have A LOT of burgers and dogs that didn't get cooked, a whole other pork shoulder that was smoked, and about 150 bottles of beer lol! Sooooo we will be having another get together this weekend to help finish off what's left. 

Fitness-

A. Back Squat Cluster - 

3.3.3 x 3 sets, rest 20 sec between clusters and 2 min between sets.

Off feel; try for 70% of max

B1. Single Leg RDL x 5 each leg x 3 sets

B2. TGU x 3 each arm x 3 sets

WOD

9 min AMRAP

9 KB Swings (53/35)

9 Burpees

9 KB Swings

9 Box Jumps (24/20)

Performance-

A. Back Squat Cluster - 

3.3.3 x 3 sets @ 75%, rest 20 sec between clusters and 2 min between sets. 

B1. Single Leg RDL x 5 each leg x 3 sets

B2. TGU x 3 each arm x 3 sets

WOD

9 min AMRAP

9 KB Swings (53/35)

9 Burpees

9 KB Swings

9 Box Jumps (24/20)

Zone-

A1. DB Step ups x 10 each leg x 4 sets

A2. Single leg RDL x 8 each leg x 4 sets

A3. TGU x 3 each x 4 sets

WOD

9 min AMRAP

9 KB Swings

9 Burpees

9 KB Swings

9 Box Jumps