Fitness/Performance/Competition

"Ab-sured"

On the 3:00 x 6 Rounds:

24 AbMat Sit-ups

16/12 Calorie Row

6 Barbell Strict Press

*Build in Strict Press Weight*

Fitness

"Opening Day"

21-15-9

Wall Balls (14/10)

Pull-ups

Thrusters (75/55)

Box Jumps (24/20)

Kettlebell Swings (35/25)

Performance

"Opening Day"

21-15-9

Wall Balls (20/14)

Pull-ups

Thrusters (95/65)

Box Jumps (24/20)

Kettlebell Swings (53/35)

Competition

"Opening Day"

21-15-9

Wall Balls...

Fitness

"Tri Sprint Intervals"

5 Rounds

AMRAP 4:

30/20 Calorie Row

20 Burpees

Max 10 Meter Shuttle Runs

Rest 4:00 Between Rounds

Performance

"Tri Sprint Intervals"

5 Rounds

30/20 Calorie Row

20 Burpees

Max 10 Meter Shuttle Runs

Rest 4:00 Between Rounds

Competition

"Tri Sprint Interval...

It's time to re-test our back squat after 10 Weeks of our Silverback Strength Cycle.

All aboard the Gains Train!

Fitness

Back Squat

Build to a Heavy Set of 5

"Dumbledore"

50/35 Calorie Row

30 Single Arm Dumbbell Hang Clean & Jerks (35/20)

50 Single Dumbbell Goblet Squats (35/2...

Open Gym 10-1 

"Carousel"

5 Rounds:

9 Push Press (115/85)

15 Kettlebell Swings (53/35)

21/15 Calorie Assault Bike

Rest 1 Minute Between Rounds

Fitness 

"Loose Thread"

Teams of 3, (30 Minute Cap)

60/45 Calorie Row

3 Rounds:

3 Power Cleans (95/65)

6 Burpees

9 Air Squats

60/45 Calorie Row

6 Rounds:

3 Power Cleans (95/65)

6 Burpees

9 Air Squats

60/45 Calorie Row

...continue to add 3 Rounds

*each athlete completes 1 full round b...

Evening Classes & Fundamentals Cancelled.  Travel Safely

Fitness

"Blue Steel"

3 Rounds:

7 Power Snatches (45/35)

7 Leg Raises

7 Box Jumps (24/20)

50/35 Calorie Row

3 Rounds:

7 Power Snatches (45/35)

7 Leg Raises

7 Box Jumps (24/20)

50/35 Calorie Row

3 Rounds:

7 Power Snatches (45/35...

Fitness

"Arrow Head"

5 Rounds:

AMRAP 3

6 Deadlifts (135/95)

9 Push-ups

12 Sit-ups

Performance/Competition

"Arrow Head"

5 Rounds:

AMRAP 3

6 Deadlifts (185/135)

9 Push-ups

12 Sit-ups

Fitness/Performance/Competition

Pausing Push Press

4 Sets of the Complex:

1 Pausing Push Press + 1 Push Press

1 pausing Push Press + 1 Push Press

(60/65/70/70%)

Fitness

"Four Loko"

On the 4:00 x 5 Rounds:

20/15 Calorie Row

60 Single Unders

7 Front Squats (95/65)

Performance

"Four L...

Fitness

"Part Time"

3 Rounds:

12 Lateral Dumbbell Burpees

18 Jumping Pull-ups

Directly into...

3 Rounds:

12 Lateral Dumbbell Burpees

18 Shuttle Runs

Directly into...

3 Rounds:

12 Alternating Dumbbell Snatch (35/20)

18/15 Calorie Row

Performance

"Part Time"

3 Rounds:

12 Lateral Du...

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Contact 

Location

85 Maple Hills Avenue

Unit A

Charlottetown, PE, C1C 0B6

 

Phone

902-393-0008

 

Email

james@court6crossfit.ca

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