July 20th – 26th
Monday: Strict press + Row + WOD
Tuesday: Box back squat + Accessory strength
Wednesday: HYROX / Conditioning WOD
Thursday: July skill: Pistols + Snatch Balance / OHS + Short WOD
Friday: Sumo deadlift + Mixed Intervals
Saturday: CrossFit / Conditioning WOD
Sunday: Clean & Jerk + Accessory strength
July 13th – 19th
Monday: Metcon / Hero WOD
Tuesday: Snatch Balance / OHS + WOD
Wednesday: HYROX / Conditioning
Thursday: Deadlift (1RM) + Accessory strength
Friday: Bench press + WOD
Saturday: Mixed CrossFit / Conditioning
Sunday: Snatch + Accessory strength
July 6th – 12th
Monday: Mixed Metcon’s
Tuesday: Front squat (1RM test) + Accessory strength
Wednesday: HYROX / Conditioning WOD
Thursday: Strict Pull-up & HSPU (Max reps test) + WOD
Friday: Squat Clean (1RM test) + WOD (Cycle repeat)
Saturday: Mixed CrossFit / Conditioning
Sunday: Clean & Jerk + Accessory strength
June 29th – July 5th
Monday: Strict press & Pull-up + WOD
Tuesday: Front squat (deload) + Accessory Strength
Wednesday: Canada Day HYROX WOD (Holiday class schedule)
Thursday: Strict HSPU EMOM + WOD
Friday: Squat Clean + Dynamic Deadlift
Saturday: Mixed CrossFit / Conditioning
Sunday: Snatch + Accessory strength
June 22nd – 28th
Monday: Front squat + WOD
Tuesday: Weighted pull-ups & dips + Gymnastics WOD
Wednesday: Hyrox / Conditioning
Thursday: Deadlift + WOD
Friday: Monthly Skill: Split Jerk + Upper body EMOM
Saturday: Mixed CrossFit / Conditioning
Sunday: Clean & Jerk + Accessory strength
June 22nd – 28th
Monday: Front squat + WOD
Tuesday: Weighted pull-ups & dips + Gymnastics WOD
Wednesday: Hyrox / Conditioning
Thursday: Deadlift + WOD
Friday: Monthly Skill: Split Jerk + Upper body strength
Saturday: Mixed CrossFit / Conditioning
Sunday: Clean & Jerk + Accessory strength
