Thursday 12/6




Movement of the day:

Back Squat: 5-5-5-5-5

Between each set of 5 back squats do 3 burpee broad jumps


Cash in: 500meter row


3 Rounds for time

200 meter run

20 kettlebell swings




5 sets for max load:

3 Power Cleans

3 Front Squats

3 Push Jerks

Rest 2 minutes between rounds

(choose your weight for each round, the same weight is used throughout the round for the power cleans, front squats and jerks. Increase weight each round if you can)

Goal is to do all 9 reps unbroken each round



Run 3km (3000 meters) for time. aka 1.86 miles


1. Run to Merrick Avenue

2. Turn right, heading North up Merrick Avenue

3. Continue to run up Merrick Avenue until you reach Camp Avenue

4. When you hit Camp Avenue, turn around and run run back down Merrick Avenue

5. Run all the way down Merrick Avenue until you hit Benson Lane

6. Turn right onto Benson Lane and run to the gym

7. Congrats – you survived 🙂



Speak Your Mind