May 15-21
What are your goals or what are you training for? Doing something is better than doing nothing, but having some direction will help. Being able to sit down and talk with a coach about what your goals are and how to achieve them can help a lot. Maybe you need to train more, or less, clean up your diet, add in extra work, etc. You can book a goal-setting session by going to http://goals.bytown.fit
Have you heard of Seva? Seva is a Sanskrit term that translates literally as “together with” and represents the act of performing charity work or service without any expectation, acknowledgment, or recognition in return. This is popular in Yoga culture, but would also benefit others in your daily life. This is something as simple as helping someone out with a skill or time that you are gifted with. In regards to the Bytown Culture, the simple act of putting away your equipment properly and cleaning it is a service to the coaches as well as the other members. It also gives more pride in the gym as you take ownership of how it looks as well.
Monday
A) 4-5 Sets
Dumbbell Bulgarian Split Squat x 5-7 Reps/Leg
Sandbag Carry x 80m
Rest 2 minutes between sets
B) "Helen"
3 Rounds:
400m Run
21 Kettlebell Swings 24/16kg
12 Pull Ups
Time Cap: 12 minutes
Tuesday
A) EMOM 12:
Even: 5 Power Cleans OR Sandbag/Dball Over Shoulder
Odd: 5 Burpee Box Jump Overs
Use approx. 70-75% of bodyweight for the power cleans.
B) AMRAP 8:
30 Double Unders/Skipping
20 Alt. Toe Touchs
10 Lateral Ball Slams
Wednesday
A) 4-5 Sets:
Chin Ups x 5-7 Reps
Single Arm Dumbbell Rows x 5-7 Reps/Side
Rest 2 minutes between sets.
Attempt to touch the top of the chest to the bar on chin ups.
B) A.
Single Arm Kettlebell Overhead/Farmers Carry
3 Sets x 20m/Side
One kettlebell will be pressed overhead, and the opposite will be by the side.
B.
3 Sets x 10-12 Reps
Dumbbell Lateral Raise
Dumbbell Rear Delt Raise (Bent Arm)
Rest :90sec between sets
Thursday
3 Rounds:
50 Calorie OR 5 Minute Bike/Row
600m-1000m Run
For Time
600m = Anderson St.
800m = Bus Stop @ Somerset
1000m = Hang a RIGHT on Somerset and stop just past Frisby.
Friday
A) 4-5 Sets:
Dumbbell Bench Press x 6-8 Reps
Vertical Rope Pulls x 20m
Rest 2 minutes between sets.
B) 10-9-8-7-6-5-4-3-2-1
Wall Balls
Dips
Time Cap: 15 Minutes
Choose a variation of dip that allows you to get the first set done without taking a break. If they begin to get too difficult, regress the movement.
Saturday
A) Soul Crusher
Open 17.1 FT
10 dumbbell snatch (35/50)
15 burpee box jumps
20 dumbbell snatch
15 burpee box jumps
30 dumbbell snatch
15 burpee box jumps
40 dumbbell snatch
15 burpee box jumps
50 dumbbell snatch
15 burpee box jump
Into
AMRAP remaining time of 45mins
3 wall walks
6 clusters (65/95)
9 sit ups
12 overhead walking lunges w plate (25/45)
15 KB swings (yellow/green)
18 wall balls (14/20)
21 cals bike/row/ski
Score is first piece as fast as possible + as many rounds in second piece.
B) Partner WOD
Mahsa
22 rounds
13 wall balls (14/20)
7 devil press (25-35/35-50)
9 box jump overs
Buy out together:
100 dumbbell hang clean and jerks (25-35/35-50)
Sunday
Check the Engine Group for workout