🇮🇹 Preston Street is about to get a lot more vibrant! 🇮🇹
Italian Fest is officially coming to the neighborhood, which means a fantastic weekend of culture, incredible food, and community celebration right outside our front doors.
Because this is one of the biggest events of the year, expect a lot more foot traffic and significantly busier streets. If you are driving to the gym over the weekend, please give yourself plenty of extra time to find a spot, as local parking will definitely be limited. Better yet, if you live close by, consider walking or biking to catch a warm-up before your session!
💪 A Quick Reminder About Your Health Benefits:
Did you know you can use your extended health benefits to work 1-on-1 with a coach? If you’ve been nursing a stubborn injury or need dedicated rehabilitation to get back to 100%, your coverage might handle the cost.
Don’t let aches and pains hold your training back. If you want to check your eligibility or get started, inquire directly at physio.bytown.fit.
Are you interested in getting the workout and some health tips in your email daily? Subscribe here.
Just a reminder but you can sit down for a FREE goal setting session with me to help go over a plan to help you reach your goals. If you don’t have any goals, we can also work on that to help give you some motivation and better directions. http://goals.bytown.fit
MONDAY
A) Snatch-Grip Deadlift
5 sets x 4 reps, build to RPE 8
B) 15 min AMRAP
12/10 cal row
10 alternating DB snatches
8 burpees over DB
12 Pull Ups
TUESDAY
A) Push Press
Every :90
7 sets x 3 reps, building
B) Every 3:00 x 5
12/10 cal bike
10 DB front rack walking lunges
Max hand-release push-ups in remaining time
WEDNESDAY
A) Sandbag Zercher carry walking lunges
3 sets
40m (AHAP)
B) 5 rounds for time:
200m run
20 Thrusters (75/50)
10 pull-ups
5 burpee box jump overs
Time Cap: 20 Mins
THURSDAY
A) 3 sets:
40m heavy farmer carry (AHAP, RPE 10)
10-12 hanging leg/knee raises
Rest 90 sec
B) 8 sets
15/12 Cal row – Hard Pace
8 bench 60-70%
Rest 60 seconds between sets
FRIDAY
A) EMOM 10
2 Hang Power Cleans + 1 Shoulder-to-Overhead
Stay smooth, build moderately.
B) 6 sets
12/10 Cal row
6 Power Clean (135/95)
12/10 Cal row
12 burpee box jump over
SATURDAY
A) Soul Crusher
– Check Kilo App
B) Partner WOD
Check Kilo App
SUNDAY
A) E2MOM x 6 sets
1 squat clean +
2 front squats +
3 burpee over bar
(warm up weights for wod)
B) Conditioning
For time:
On a 2:30 clock:
20 front squats, (65/95)
12 burpees over the bar
On a 2:30 clock:
16 front squats, (95/135)
12 burpees over the bar
On a 2:30 clock:
12 front squats, (125/185)
12 burpees over the bar
On a 2:30 clock:
8 front squats, (135/205)
12 burpees over the bar
On a 2:30 clock:
4 front squats, (145/225)
12 burpees over the bar
Rest & change your plates the remainder of each 2:30 interval. Front squats from the ground.
ENGINE) For time:
20 Chest-to-bar Pull-ups
40 Dumbbell Reverse Lunges (50/35)
6000m row (4800m run/ 14400m Echo)
40 Dumbbell Reverse Lunges
20 Chest-to-bar Pull-ups
