“Mountains of Banff” – Monday 9/28

Warm Up:AMRAP 4:30 Single Unders:10 Kip Swings or hang from the rings10 Lunges10 Jumping Jacks10 Burpees WODFor Time:75 Calorie Bike / 800m Run125 Double Unders75 Toes-to-Bar125 Double Unders Level 2:For Time:50 Calorie Bike75 Double Unders50 Toes-to-Rings75 Double...

“Onyx” -Friday 9/25

Warm Up: 2-3 RoundsScorpion Stretch]Scap Pull-upJumping Ring DipMuscle Clean WODAlternating EMOM 15:1) 3 Squat Cleans2) :45 Strict Ring Dips3) :45 Toes-to-Bar Level 2:Alternating EMOM 15:1) 3 Squat Cleans2) :45 Jumping Ring Dips or Negatives3) :45 Knees to Armpits...
Moonstone

Moonstone

RX:3 Rounds:500/400m Row25 Two for One Wall Balls (14/10#) Level 2:3 Rounds:500/400m Row25 Two for One Wall Balls (10/6#) Level 1:3 Rounds:400/300m Row20 Wall Balls (10/6#)

“Gypsum” – Wednesday 9/23

Warm Up: 3 Rounds 10 Reps Box Step Up5 Box Jump + Step Down10 KB Deadlift2x5 KB Swings Single Arm Each Arm5 KB Swings to Shoulder Height.Teach how to “pull & punch” the KB overhead vs. a slower but more consistent traditional swing. WODFor Time:200...