February 11, 2020

Wednesday

Fitness


3-4 Sets:
Strict Press, x5
Barbell Glute Bridge, x10
Russian Swings, x20
Ring Row, x12

For Time:
30 Wall Balls
15 DB Burpee Box Step Overs
30 Wall Balls
15 DB Burpee Box Step Overs
30 Wall Balls
15 DB Burpee Box Step Overs
30 Wall Balls
*20 Minute Cap

Performance

Clean and Jerk Progression Week 1 of 12
Jerk,
2×3 @70%
3×3 @75%

CanWest Team Qualifier #2
“Supermassive Black Hole”
For Time:
60 Wallballs (20/14)
60/45 Calories Row
30 Devils Press (50/35)
60/45 Calorie Row
60 Wallballs
*20 Minute Cap

ECF|EXPRESS


For Time:
30 Wall Balls
15 DB Burpee Box Step Overs
30 Wall Balls
15 DB Burpee Box Step Overs
30 Wall Balls
15 DB Burpee Box Step Overs
30 Wall Balls
*20 Minute Cap

ECF|Build

Tuesday & Thursday at Noon and 5:30pm

ECF|ROM

Whole BODY!