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

Workouts

HAPPY HALLOWEEN!

HAPPY HALLOWEEN!

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HAPPY HALLOWEEN and may God Bless you!

I will have chocolate/candy at the gym if you want to bring your kids by to get a treat during open gym (in costume of course!!!) 

Thursday October 30/14

Thursday October 30/14

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A 4 sets:

explosive push ups x 10

roll up to jump x3

B hang snatch 3.3.3.3.3

C 4 sets:

shoulder press x 7

one arm db row x 12

D amrap in 8 minutes:

ball slams x 15

burpees x 7

Wednesday October 29/14

Wednesday October 29/14

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A

Deadbugs x 10

crow hold x 30 seconds

B

power clean +clean – work to max

C

Deadlift 5.5.5.5

D

Max effort row- 1000m

 

 

 

Tuesday October 28/14

Tuesday October 28/14

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Re-Hydrating after Saturday’s workouts?!

A –  5 Sets

Bench Press – Max Reps (@Body Weight)

Pull Ups – Max Reps

B1 – On the minute for 10 min

Prowler high handles/Low Handles

B2 – AMRAP in 10 min

Landmine Push Press x 10 (each arm)

Shoot Throughs x 10

 

Monday October 27/14

Monday October 27/14

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A Back squat 12rm

B 5 sets:

snatch grip deadlift x5

sandbag front squats x 10

Plyo jumps x 20

C 5 sets:

captain Morgan’s x 10(r,l)

deadbugs x 10

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