Week of June 19 - 25

- The Ruck a Week Challenge (starts June 25)

- Outside the Box Vacation Fitness workouts and dumbbells available to borrow starting June 25

- BBQ Season

- Delicious summer side dishes

- Enjoying alcohol without destroying the entire next day

We keep seeing lists and videos about surviving summer, but we though no no no. Up here in the frozen north we survive winter, now it's time to maximize summer! Get out there and use your fitness and your lifestyle to get the most out of our short summer season.

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Workouts for the Week

Monday June 19

🎂🎈🎉🥳 Happy Birthday today to Craig Percival!!

800m Run

50/40 Cal Row

50/40 Cal Bike

50/40 Cal Ski

50 Burpee

Scaled:

4 min AMRAP on each movement

Tuesday June 20

Back Squat: 3-2-1-1-1-1

Press: 3-2-1-1-1-1

Deadlift: 3-2-1-1-1-1

Wednesday June 21

10 min AMRAP

3 HSPU

6 Toes to Bar

12 Air squat

10 min AMRAP

3 Ring Dips

6 CTB pull ups

12 Lunge

Thursday June 22

OT90 x6: 1 Snatch (or clean)

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5 rounds

10 Power Snatch (95/65) - or power clean

10 Overhead Squat (95/65) - or front squat

50 Double unders

12 min CAP

Friday June 23

In 3 mins

15 Jerk (135/95)

Max Bike Cals

rest 3 mins

In 3 mins

12 Jerk (160/110)

Max Bike Cals

rest 3 mins

In 3 mins

9 Jerk (185/125)

Max Bike Cals

Beast weights

155-190-225

105-130-155

Saturday June 24

Lumberjack 20

20 Deadlifts (275/185lb)

400m Run

20 Kettlebell Swings (32/24kg)

400m Run

20 Overhead Squats (115/85lb)

400m Run

20 Burpees

400m Run

20 CTB Pull-ups

400m Run

20 Box Jumps (24/20")

400m Run

20 DB Squat Cleans (45/30lb)

400m Run

June 16/2019

Sunday June 25

🎂🎈🎉🥳 Happy Birthday today to Yann Martel and Chantel Mullin!

12 min AMRAP

Alternate in a group

High/Low Prowler Push

Cashout:

5 sets of GHD sit up