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

Workouts

Thursday October 23/14

Thursday October 23/14

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A – 5 sets

Hollow Rock X 30 seconds

Super Man + Iron Man x 30 seconds

B – Hang Power Snatch 2-2-2-2-2

C – 20 min work

Bulgarian Split Squat x 15

Plyo Push Up x 8

One Arm DB Row x 12

Mountain Climber x 30

Wednesday October 23/14

Wednesday October 23/14

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A prowler push x 10 minutes

B max 1000m row

C should press + pull up sequence

Tuesday October 21/14

Tuesday October 21/14

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A

jerk 2.2.2.2.2

B

(power clean x 2 + clean x 2 + front squats x 2) x2

C

plank to press x 5

lever planche X 30 seconds

Monday October 20/14

Monday October 20/14

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Yes you can stretch and check pintrest at the same time …

A – Max Back Squat or 90% 1-1-1-1-1

B – 15 min

8 DB Hang cleans

20 lateral plyo hops

20 hollow rocks

C – Captain morgans and side plank + rotation

Thursday October 16/14

Thursday October 16/14

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A

Bench press 7rm+ drop  to 80% and  do 2 mac rep sets

B

Max 1000m + Amrap in 10 minuted

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