01.12.2017

Hey Everyone!!

Our tribe will be down at the OVT this weekend (Saturday and Sunday). If you have the opportunity, come out and support our members who have worked so hard to prepare themselves for this event. We have a total of 16 athletes competing (2 teams and 8 individuals) which is an awesome turnout for us!

That being said, we will be cancelling this Saturday (Jan 13th) open gym from 8-11am. Our coaches will be in Penticton supporting our athletes.

We will still be having our Sunday session from 9-10am, with coach John.

Thank you all for understanding, and we’ll see you at the OVT!

Warm up:

Tabata alternating (2 Rounds)
KB push press (left)
KB Push press (right)
KB russian swings
KB goblet squat

Mobility:

[10:00]

Ball deltoid smash 2:00/
Wall press 3x 8 (L + R)

Strength:

[10:00]

A) Barbell shoulder press; 10 – 5 – 5 – 5 – 5 – 5 (building, AHAP)

Conditioning:

For Time, in partners :
100 Burpee pull ups
+
100 Burpee box jump overs

to be completed in any order. Partners may mix and match burpee pull ups and burpee box jump overs, but only ONE partner may work at a time.