Week of Nov 28 - Dec 4
- Jocelyn Rylee
- Nov 27, 2022
- 1 min read
In this episode we're exploring ways to define the concept of being "healthy". Certainly we're all prioritizing our fitness to pursue health, but what exactly does that mean? Is it simply being free of disease? How do we course correct if we're not healthy? Is health short term or long term? Does it include mental health?
Embrace winter and explore one of Canada's national historic sites - on snowshoes! Join us Sunday Dec 4 at 2pm at Wanuskewin Heritage Park. Kids, friends, and family are welcome to join in. ☃️❄️
World Class Fitness in 100 Words written by Coach Glassman concludes with "Regularly Learn and Play New Sports" and we're taking that to heart. Each month we organize a RLPNS community activity to use our fitness outside the gym, try something new, and support a local business or organization.
Wanuskewin Heritage Park provides snowshoe rental free with admission. If there are enough of us, they will offer a group rate as well. This activity will be weather permitting since there has to be enough snow on the trails to use the snowshoes. RSVP if you're interested and we will keep in touch closer to the date.
Monday Nov 28
5 rounds
1 min Max Bike Cals
1 min Max Power Cleans
2 min Rest
🚹135-155-185-205-225
🚺95-105-125-140-155
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Cashout: Tabata Push Ups
Tuesday Nov 29
OT2Mx6
1-3: 2 Pause Back Squat
4-6: 2 Back Squat
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100 Thrusters
Every time you put down the bar
do 10 Burpees
Beast 95/65
RX 75/55
Scaled 45/35
Wednesday Nov 30
15 min AMRAP
5 Bar MU
10 Front Rack Lunge (155/105)
15 Box Jumps (24")
Thursday Dec 1
OT90 x 6: 2 Bench/Strict Press
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3 rounds
Row 500m
21-15-9
KB swings (24/16)
Sit ups
rest 2 mins
Friday Dec 2
50 Wall Balls (20/14)
10 Wall Walks
40 Wall Balls (20/14)
8 Wall Walks
30 Wall Balls (20/14)
6 Wall Walks
20 Wall Balls (20/14)
4 Wall Walks
10 Wall Balls (20/14)
2 Wall Walks
Sat Dec 3
Snatch OT90
3-3-3-2-2-2-1-1-1
Build from 65-70%
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100 Double unders
30/20 Cal Bike
30/20 Cal Ski
30/20 Cal Row
100 Double unders
Sunday Dec 4
🥳🎉🎈🎂 Happy Birthday today to Yvan Leblanc!!
"The Seven"
7 rounds for time of:
7 Handstand Push-ups
7 Thrusters (135/95)
7 Knees-to-elbows
7 Deadlifts (245/165)
7 Burpees
7 Kettlebell Swings (32/24kg)
7 Pull-ups
Compare to June 2/19 and Jan 30/21 (partner)
*note: we're doing two 90 minute classes to accommodate the set up and time needed for this workout. It's a fun one!!
We have a limited supply of the seasonal hot chocolate LMNT flavors: Caramel Chocolate, Mint Chocolate, and Chocolate Salt. 3 pack comes with one of each, 5 pack comes with 1 of each plus an extra chocolate, a raspberry salt, and a free BRIO mug! Check out the delicious recipe ideas below...
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