Wednesday, April 9th, 2014

Workout of the Day Bench Press Find your 1 rep max. then GHD 20 hip ext 20 sit ups 20 back ext 20 sit ups then 8min AMRAP 10 Wall Ball 10 KBS  LEVEL 1: 15#/10#, 26#/18# LEVEL 2: 15#/10#, 35#/ 26# LEVEL 3: 20#/15#, 53#/35#   Post your ROUNDS to the Whiteboard.  

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Monday, April 7th, 2014

Workout of the Day Thruster Find your 5 rep max. 5, 5, 5, 5, 5 then “Fran” 21-15-9 reps, for time: Thruster  Pull-ups LEVEL 1: 65#/45#, ring rows LEVEL 2: 75#/55#, banded pull ups LEVEL 3: 95#/65#   Compare to April 7th, 2014: https://highlandstrength.ca/monday-april-7th-2014/ Compare to    Post your TIME to the Whiteboard.

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Saturday, April 5th, 2014

  Workout of the Day “Gently Down the Stream” 500m row (partner 1) “Cindy” (Partner 2) 5 pull-ups 10 push-ups 15 squats When partner 1 finishes the row, the partners switch with partner 1 picking up where partner 2 left off in the Cindy AMRAP. Post your total rounds of Cindy to the Whiteboard.    …

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Friday, April 4th, 2014

Workout of the Day Deadlift Find your 10 rep max. then “Annie” 50-40-30-20-10 reps for time of: Double-unders Sit-ups LEVEL 1 single skips   LEVEL 2 1/2 DU Attempts/2x single skips   LEVEL 3 Rx’d   Post your TIME to the Whiteboard.  

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