Warm Up – 6 Mins 2 Rounds of :30 sec each: Hollow Hold Easy Assault bike Samson stretch Banded Good Mornings Moderate Assault Bike Split Jumps Shoulder Development – 6 Mins 4x :30seconds each (with quality) Bent over DB Lateral Raise Banded Overhead Press Kettlebell Z Press Metcon – 15 Mins 4 x 3min AMRAP

Way to take on the challenge this weekend and destroy the Tough Mudder last weekend Hooligans! Warm Up: 6 Mins 400 M Run 20 Pendlay Rows 15 Bicep Curls 20 PVC Press Downs Strength: 18 Mins 5 x 10 Pull Ups on the 3:00 *Pick appropriate variation for sets of 10 Mobility during rest –

Warm Up – 5 Mins 250 M Row Then 2 Rounds: 10 Bench / Box Dips 10 Air Squats Hips – 6 Mins 6 Minute Circuit: 8 Glute bridges w/ medball abduction 8 Supine bent knee windshield wipers 8 / Side Fire Hydrants Metcon – 15 Mins 5 Rounds: Min 1: 12 Ring Dips Min

Congrats to Lucy for being DNRs Athlete of the Month! Warm Up: 6 Mins 6 Minute Circuit for Quality: 15 Barbell Squats 30 Second Hollow Hold 10 Push Ups 30 Seconds / Side Samson 10 Burpees 30 Seconds / Side – Side Lunge Stretch Strength: 18 Mins Warm Up Back Squats to First Working Weight

Warm Up – 5 Mins 5 Min AMRAP Door to door run 8 Mountain Climbers 8 Air Squat Thrusters Row Intervals – 5 Mins 5 Rounds of: 15 Power Pulls (80-90%) 15 Recovery Pulls (50-60%) Metcon – 14 Mins 14 Min AMRAP: “Choose your weapon” – Athletes may pick a medball, 2 DBs, 2 KBs,

Congratulations to Asher Tolpa and the 2010 Arsenal Academy team on their win of the Rapids Cup Classic! Asher helped lead his team to victory scoring 7 goals throughout the tournament! Asher has been training with us twice a week for 5 weeks in our Speed & Agility camp as well as coming to KidFit