Timeline Photos

CARDIO WEDNESDAY Partner Workout P1: 3 Cycles of: 15- Wall Ball Shots 150m Row Then... P2: 3 Cycles of: 15- Wall Ball Shots 150m Row Then... P1: 3 Cycles of: 15- Wall Ball Shots 150m Row Then... P2: 3 Cycles of: 15- Wall Ball Shots 150m Row *25 minute cap. *record teams total time. Tabata: 4 Minute: 20 second down plank 10 second hollow rock Photo: Breaking News ! Jay "no way!"

Timeline Photos

TUESDAY Speedy Bench Press @50% 7-7-7-7 2mins on: 2mins off: 5 Cycles: 6- HSPU (or HR) 16- DU 6- Dumbbell Push Jerks Photo: Judy Bresett-Annett during Barbell Cleans and Emily being gymnasty during Toes to Bar.

MONDAY EMOM 10 4- Deadlifts *explosive lockout, 5sec eccentric. 4 Cycles of: 7- Squat Cleans 170m run 14- Toes to Bar *20min cap Almost everywhere in town has road construction going on. Being late to class means you could miss our warm up, our stretch (which puts you at risk of injury and you just won't be primed for movement). Also you could miss our white board meeting going over everything we are attacking for the workout. All very important parts of your hour. If you've been 5 minutes late the past few workouts, try leaving for the gym 5 minutes earlier.

Timeline Photos

Happy Mothers Day to all the Mothers out there with busy schedules that still make time to care for their Health & Fitness so they can take care of their loved ones. You are all strong women!

SATURDAY Partner Workout- 40 mins 1 partner row while other partner runs 400 then switch 10 ea sledge hammer swings 10 ea pistols 5ea DB man makers 30 sec each side- side plank 10 ea DB box steps

Timeline Photos

FRIDAY Back Squat @35% 7-7-7-7 *speedy, 2" jump at top of reps Partner Workout: Max Cycles in 16 Minutes: 12- WBS 12- Ab Mat Sit-up w/ Med Ball (while partner does same reps without a Med Ball) 12- Double KB Deadlifts 12 each leg- Med Ball Lunges Photo: Muscles sore or taking to long to recovery? Then improve it. Improve soreness and recovery with quality protein. Mixes without a shaker or blender- zero chunks. No chaulky taste. Always available at Ballistic Fitness.

Timeline Photos

THURSDAY OH Press 15-15-15 *5 reps bottom 1/2 range, 5 reps top range, 5 reps full range EMOM 10 3- Snatch (from mid shin) Partner Lateral Burpees *4min Tabata: alternate 20sec Photo: Carol Dan Christopoulos doing core work during her knees to elbows #gymnastics

Timeline Photos

CARDIO WEDNESDAY Warm Up: Agility Ladder Max Cycles in 35 Minutes: 20- Knees to Elbows 10- Air Squat Box Jump (landing in a full depth Squat) 20- Strict Ab Mat Sit-ups 400m Run or Walk with KB at sternum height Photo: Flash Back to Coach Rod spending a weekend training and learning from Paul Tremblay. If you don't know Paul, he just finished the Open in 7th Place for all of Canada and he has two trips to the Games under his belt.

Timeline Photos

TUESDAY Bench Press (HDL @70%) 5-4-3-2-1 (Or a weight you can lift 10x) 3 sets Max Cycles in 14 Minutes: 7- Ring Muscle Ups (or Dips) 7ea- Single Arm KettleBell Clean & Jerk 1 Minute Down Plank Photo: Leyea during Dumbbell Cleans

Timeline Photos

MONDAY Front Squat 5RM Partner Workout: 4 Cycles of: 10- Back Squat 1- Back Rack Push Jerk 10- DB Power Cleans (tap floor) 10- Box Jumps *one athlete working at a time. 22min cap. Photo: Always in stock at Ballistic Fitness so you can train to your full potential today, because you recovered optimally the day before. #protein #promegas #noflash #noflare #nohype #allscience #qualityprotein *Verns Vanilla Ice Cream *Chocolate Milkshake *Chocolate Peanut Butter Cup

Timeline Photos

SATURDAY Floor Press 8RM 5 Cycles: 2 minutes on/ 2minutes off: 7- Pull-ups 7- Hang Snatch Photo: Allison Campbell movin' with a great path, great breathing, technique, and mental focus. You can kick ass at any age folks! This photo was during Allison hitting a new 7 rep max back squat.

Timeline Photos

FRIDAY Back Squat 7RM 5 Cycles 30 seconds Work: 30 seconds Rest Thrusters Deadlifts Cashout: 3 Minutes of Full Plank *if not unbroken then accumulate your time till reaching 3mins. Photo: Ronnie and Matt working through a challenging Barbell complex. Loved hearing all the positive feed back on today's workout!