Friday September 8 2017
Fun finishers WARM UP Release shoulder girdle including tere M @Minor pec, lat, upper trap banded stretch upper body squat hold for 2 min while moving(oscillating) in the hold 5 inch worm push ups 2 min of skipping dowel practise O/H squat STRENGTH Overhead Squat 10 – 6 – 3 – 3 – 6 -10 […]
Thursday September 7 2017
WARM UP ISO FUN!! WEAK SKILL OR MISSED STRENGTH 15 MIN OR 30 MIN WOD MARINE DRIVE WITH OR WITHOUT “THINGS OR ACTIONS OR 10 HILL SPRINTS 10 SEC AOE 45 SEC REST
Wednesday September 6 2017
Mobility tonight Warm up release pecs, shoulders pec stretch 5 tempo push ups 3/0/1 10 late retractions on rig 10 banded pushes banded corner and ankle release STRENTGH Incline BENCH 10 6 3 2 3 6 10 Alternate with 2x 10 hold lunge hops right and left AMRAP 20 minutes Start with a 200m […]
Monday September 4 2017
Enjoy this beautiful weekend with your family and friends History of Canadian Labour Day The origins of Labour day in Canada can be traced back to a printer’s revolt in 1872 in Toronto, when labourers tried to establish a maximum 54-hour work week. At that time, any union activity was considered illegal and the […]
SATURDAY TEAM WOD September 2 2017
Warm up Team drills……. you know I love my work, it’s not a job it’s a pleasure working with you guys! Teams of 3 complete 5 Rounds for time 250m Row 10 Pullups/ ring or bands 10 elbow rolls on SB 10 DB Clean and Press 35/50MW 10 Burpees 1 rope climb Gauntlet Style […]
Friday September 1 2017
Thank goodness it’s Friday Warm up Foam roll posterior Chain ball release tere minor and major ball release foreman then 2x 10 ps in lunge position rotary band pull from bottom, KNEE ON OUTSIDE OF RIG 10 depth jumps 10 plank openers duck walk 2x run 400 m review lifts with dowel CHOOSE OLYMPIC […]
Thursday August 31 2017
Thursday Fun day Weak skill or missed Strength METCOM SURPRISE WOD
Wednesday August 30 2017
1 rm turkish get up AMRAP 30 minutes Teams of 2 Divide work evenly with 1 athlete working at a time. Start with a 200m Run then 200m Run every 5 minutes. (Comp) 2 Rope Climbs 10 Box Jumps Overs 20″/24″ 20 Alternating KB Snatches 1.5/2p (Fitness) 2 Rope Climbs 10 […]
Tuesday August 29 2017
Lifting tonight……… Warm up release tere major and minor 2 min release butt and hips release ankles repeat 2x mb alternating push ups 6 total 10 mb cleans Strength EMOM for 7mins 3 Hang Cleans 3 bent over rows WOD: 800m Run/ row or bike or run 400 m 30 Burpee Box Jumps/ scaled […]
Monday August 28 2017
Classes start at 6:00am……..Get in get it done Strength Bear complex How to Do the Bear Complex – YouTube ▶ 1:04 https://www.youtube.com/watch?v=oOd_VaYDFSw Assesories 2-4x 400 m run 10 hammer curls 10 ring dips 10 per position sl front, sl medial, back deltoids kneeling rotary from top, kneeling leg faces rig 20 sec all four knee […]