Thursday

Thursday Strength Work: Back Squat 10-8-6-6-6 RDL’s 10-8-6-6-6 ___ Cashout: Sandbagger’ 3 Rounds for time: 5 x (G-T-O’s) Ground to Overhead Zercher Carry 5 x G-T-O’s Shoulder, Walking Lunge 5 x G-T-O’s

Wednesday

Wednesday Strength Work: Active Hang / German Hang x 15 sec each x 4 sets Ring Planche / Inverted Hang x 15 sec each x 4 sets Cashout: 3 Rounds: Row 300 meters Prowler Push Burpees x 10 Rest 1-3 minutes

Tuesday

Tuesday Strength/Skill Work:  Clean 5-5-3-3 Structural Work:  4 Rounds Split Squat x 8/side, Kettlebell Adductor Stretch (KB on knees, legs spread) – 45 sec, Back Extension x 8, Hypers x 20 Cashout: 3 Rounds for Time: Bear Crawl (Low Knees!!) – Turf one way Hollow Rocks x 15 Leg/Knee Raises x 5

Monday

Monday Strength/Skill Work: Deadlift 3-3-3-3 Structural Work: 3 Rounds Tuck Lever x 15 Ring Support x 15 Tri/Lat Stretch x 45 Cashout: 8 Minute AMRAP: Kettlbell Swing x 8 Kettlebell Thruster x 6 Burpee x 4

Saturday

Saturday 830 am – Class Clean and Jerk Max Front Squat 3-3-3 Structure Work: 5 Rounds Ring Planche x 15 sec Tuck Lever x 15 sec Cashout: 5 Rounds for Time 5 Calories Row / 5 Burpees / 5 Slam Ball Shots

Friday

Friday Skill Work: Dumbbell Snatch 3-3-3-3 ___ Structural Work: 4 Rounds. Hollow Rock Hold x 45 sec German Hang x 30 sec ___ Cashout: 3 Rounds.. Hanging Straight Leg – Leg Raises x 3 Band Scap Pulls x 15 Hanging Straight Leg -Leg Raises x 3 Banded ‘Subscap’ pushup x 8

Thursday

Thursday Ring Pullup (start EXTERNALLY rotated with a false grip!) x 5 reps (Sub Ring Row) x 5 sets Turkish Get Up x 3/side x 5 sets Cashout: 3 Rounds.. Prowler Push / Box Jumps x 12 / Dumbbell Thruster x 6 (40/25) rest 1-3 minutes and repeat for 3 total rounds.

Announcements for both Akwesasne and Cornwall gyms

AKWESASNE We have had an interesting ride over the past year. Between school programs, bootcamps, class changes etc – it has been ‘a ride’ no doubt about it. That being said – The future is BRIGHT and the proud peeps that have taken on a healthy lifestyle in Akwesasne have built a nice little community [...]

Wednesday

Wednesday Lift Snatch Balance (3 Position) 3-3-3-3-3-3 Good Mornings 5-5-5-5 _____ Structure Work 3 Rounds Active Hang x 15 sec Pec Fly x 12 reps Tricep-Lat Insertion Stretch x 45 sec Kettlebell Hip/Ham Squat and Stretch x 8 reps

Tuesday

Tuesday New 3 Week Wave! Straight Arm Strength?? What does it mean to be strong with straight arms? It means you have incredibly mobile and stable joints. It also means you possess the strength to hold your bodyweight in a variety (never ending variety) of movements and thus angles.. This ensures strength in 360 degrees [...]

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