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 […]
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 […]
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 […]
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 Fun day Weak skill or missed Strength METCOM SURPRISE WOD
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 […]
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 […]
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 […]
SET CLOCK UP FOR 3 10 MINUTE ROUNDS AND HAVE FUN Teams of 2 WOD 1 10:00 of Rowing One person works. While one person performs 10 V-sits 10 Air Squats, 5 Push-ups.The partner doing the work (sit-ups/push ups/air squats) is the pace setter Teams of 2 WOD 2 10:00 of Running One person works. […]
Theses crazy cats…..Thank goodness it’s Friday Remember classes start today at 6:00am run 400 test your O/H position then release with ball teres major and miner 2 min per area release pec 1 min per area STRENGTH Push Press tempo 5/0/1 4 4 4 4 4 4 alternate with a yielding ISO. lunge 20 sec […]
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