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Warmup: Run 800 m Front rack stretching, wrist stretching hip mobility to the side and front with bands Lift: 20 minutes of Olympic Weightlifting Clean and Jerks hang cleans from the floor and push jerks overhead Workout: Run 200 meters 25 pull-ups or ring rows Run 400 meters 25 push-ups

3 sets: AMRAP strict pullups, AMRAP strict handstand push-ups/push-ups 3 sets: 8 One-arm DB bench /side, AMRAP strict ring row AMRAP in 20 min: 5 Strict pull-ups, 10 Ring dips, 15 DB Thrusters 35/25

Warmup: Pushups with relax/retract ring rows relax/retract forearm wall slides 50 band pull aparts inchworms with a pushup x 5 Lift: Strength Circuit 5 rounds building in weight bench press x 5 overhead squat x 5 weighted sit-ups with a dumbbell x 10 Workout: 7 minute AMRAP MAX BURPEES

5 rounds for load: 3 power snatch, 5 deadlift, 5 strict press Rest 30-60s between exercises 8 min AMRAP: 10 toes to bar, 10 push-ups, 100m run

Warmup: 15 minutes Partner Warmup Partner A rows 500 m While Partner B does: 5 inchworms with pushups ostrich walk with 20 touches hamstring wall stretch Core Bracing as a group ATOM(Alternating on the minute) for 15 minutes: dead lift x 5 double kb bent over row x 10 Partner

Stations, 1 min @ each for 3 rotations: Double-unders, 2KB Squat clean, Rope climb, Burpees, Row, 1 arm DB push-press alternating 3/3, Medball throw alternating 5/5, Wall-climb, Farmers carry, Walking lunges

We have a group of people from our gym competing in the Taranis Winter Challenge in Vancouver next weekend! Jesse Thompson, Jeremy Meredith, Deanna Fester are all competing as individuals, and Marco Arnold, Tavia Lochead, Amanda Watson and Landon McKay are all competing on a team. This takes place at

Warmup: Rowling!/Price is Right!/Rowing Warmup Extreme mobility session: golf ball roll feet foam roll legs and upper body/back ankle stretches ido portal squat routine 7 way shoulder Workout: 20 minute “Cindy” AMRAP 5 pull-ups or 5 ring rows 10 pushups 15 air squats (to a medicine ball)