160924 ~ Good Luck Team Canuck!

Team Canuck throws down today at the Element Team Challenge!!  Let's wish Coach Zach, Coach G,Ethan, Victoria, Lauren, and Coach Tav!!

Tomorrow is Deep Squat Day!! Join us at 12:30 pm for a Free Seminar on the Deep Squat! Dr. Georges Dagher will be in the house dropping knowledge bombs!!  Come one come all!

Make Up Saturday Returns!

Strength:

20 min to complete 1 of the following:

Monday: Front Squat: Every 90s x 11 min: 3 @ 70%/80%, 3+ @ 90% **Goal is to get at least 5 reps! Then…Pause Squat: 5 x 5 @ 70% **3s pause in the hole*

Tuesday: Strict Press: Every 90s x 5 min, 3 @ 70/80%, 3+ @ 90% *Goal is to push for at least 5 reps** Then Rest Pause 3 x ME @ 70% **15 breath rest in between each set** Then…10 min Max Weight Sled Push

Wednesday: EMOM x 10 min alt.: Hang Power Snatch, 3 @ 50/60%, 3x3 @ 70% b. 3-5 Bar MU or 3 C2B Strict Pullups + 3 Strict T2B or 3-5 Defecit Pullups (3s descent). 

Thursday: Deadlift: Every 90s x 3 min: 3 @ 70/80%, 3+ @ 90% **Aim for at least 5 Reps** Every 2 min x 4 min, 3 @ 80%, 3+ @ 70% **Aim for at least 5+ Reps**

Friday: Clean: Every 90s x 11 min, 3 @ 50/60%, 2 @ 70/75/80/85%, 2x2 @ 90%

Conditioning:

Sledge Hammer

Complete For Time:

30-20-10

Row for Calories

Deadlifts (185/135)

100m Sled Drag (50 out + 50 in backwards) (135/90#)

20 min Cap

Cash Out:

Mobilize & Socialize

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