718 Fortune Crescent, Kingston, Ontarioinfo@foundryathletics.com7:00am to 8:15pm

Workouts

Thursday September 18/14

Thursday September 18/14

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A

Hang snatch- MAX

B

5 sets

RDL x8

rope climbs x3

explosive pushups x 8

C

ab work

 

 

 

 

 

 

 

 

 

 

Wednesday September 17/14

Wednesday September 17/14

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Prowler fun day! Come enjoy the sunshine!

 

 

Tuesday September 16/14

Tuesday September 16/14

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A – Bench Press 2-2-2-2-2 or 2RM

B – Pressing/Pull up complex

 

Monday September 15/14

Monday September 15/14

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A

Back squat 3RM

B

(Power clean + 2 cleans+ 2 front squats + 1 jerk)x 2

C

Captain Morgans x 10 (each side)

deadbugs x 5

 

 

 

 

 

 

Thursday September 11/14

Thursday September 11/14

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A clean and jerk 3.3.3.3.3

B max effort 500m row x2

C 10 min amrap: 10 db cleans, 10 sandbag front squats, 10 push ups

 

 

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