Saturday August 10 2019
Partner fun Shuttle runs are a popular training technique for sports which involve short bursts of speed. They help develop your acceleration, speed and your anaerobic fitness. Firstly, place a marker at 10 metres (m), 20m, and 30m. STEP ONE. Run to the 10m mark first, touching the floor and running back to the start line. […]
Friday August 9 2019
SURFING INTO THE WEEKEND with…. YA! WARM UP 2-3 mins running Hamstrings, single leg RDL’s, glute bridges Kick up to handstand or wall walk + holds DEADLIFT X 5 start @ 60-65% of 1RM and build to a heavy but safe 5 for the day Alt. E90SECS x 5 sets of each: 1) […]
Thursday August 8 2019
Weak skill day Weak skill 15 wod Pick 1 or 2 or 3 Hill sprints 10 x 10 sec ALL OUT EFFORT 50 sec recovery Bike Sprint 10 sec ME 10 sec recovery for 5 min Rowing sprints 10 sec ME 20 sec recovery for 1000m
Wednesday August 7 2019
SUMMER TIME FUN …… NOW BACK TO WORK Warm up Line drills 10 down dog to plank run 400 release hips, ankles and wrists, if shoulders issues do landmine in a lunge pos. Strength Split Jerk 80% 2 2 2 2 2 …. alternate lunge splits alt. SLDL 10 ps DB or KB …..MW […]
Tuesday August 6 2019
Great Job Ladies !! Looking fierce Warm up 10 banded good mornings 10 banded pull backs 10 naked bar DL foam roll posterior chain 10 naked bar DL 400 m run with small mb A. EMOM 16 x minutes (4 sets of each) Station 1 – Sumo Deadlift x 8 reps Station 2 – […]
MONDAY AUGUST 5 2019 CLOSED FOR STAT
CLASS IS CANCELLED TODAY DUE B.C STAT HOLIDAYS ENJOY YOUR LONG WEEKEND DOESN’T MEAN YOU GET A DAY OFF PLEASE WOD STAIRS FOR 30 MINUTES
SUNDAY AND MONDAY AUGUST 4, 5 GYM CLOSED
CLASS IS CANCELLED TODAY DUE TO B.C DAY STAT HOLIDAY DOESN’T MEAN YOU GET A DAY OFF PLEASE WOD at HOME 10 HILL SPRINTS 10 SEC WORK 50 SEC REST 100 HOLLOW ROCKS
Saturday August 3 2019
First Adult Female, over 18 to cross the finish line in the peace arch great Pumpkin run! Way to go Jasmine! Teams of 2 or 3 ……do all wods ……while one athlete is doing the wod the other athlete is doing the below then switch back to where you left off in the wod! […]
Friday August 2 2019
WARM UP – MOBILITY Dynamic warm-up + stretch, forearm, ankle release Dowel warm-up: Power clean + Push press / Push Jerk / Split jerk Strength Clean @ Jerk, use your right and left leg when jerking 2 x 3 @ 60% 2 x 2 @ 70% 2 x 1 @ 80% 1 x 3 […]
Friday August 2 , 2019
WARMUP Complete 3 rounds: (10-15s between movements, 2-3 min between rounds) 8-10 Front delt raise (light) 8-10 Side delt raise (medium) 8-10 Bent over rows (heavy) 30-40 Band pull aparts (unbroken) — Overhead squat + Power / Squat Snatch review w/ dowel Strength, scaled please use kettlebells, do front squats or ask? 1 […]