Tuesday Nov 21st

November 20, 2017
Movement 2 min per banded hip stretch bottom of squat hold for 2 min with a slightly wider stance Curly Jeffs x15 Single leg glute bridge x 10 per Strength P1: Every 30 sec for 10 min: 1 Deadlift Warm up to the weight you want to attempt to hold for the 20 sets Conditioning 7 sets: 30 sec to get 12/10 cal row/bike rest 90 sec Extra A. 15 tempo back ext B. GHD paddling 45 sec 3 sets

Monday Nov 20th

November 19, 2017
Movement P1: 3 sets: 8 power cleans with full grip on bar 8 per side rack stretch w/ bar 8 good morning + back squat light empty barbell for this P2: lat + tri roll out with barbell Strength P1: 5 sets: Hang Power Clean + 3 Front Squats + Jerk P2: 3 sets: DB Reverse Lunge 12 per side - finish one side before you do the next Conditioning 5 sets: 8 Strict Press 16 Russian KB Swings 24 KB rack walking lunges ( 12 in one h

Friday Nov 17th

November 16, 2017
Last day of out deload/ cardio week. One of my personal favorite workouts. Movement 15 min: Lat,quad, calf roll out 3 min Barbell calve opener - bottom of squat with a loaded or unloaded barbell above your knees while you sit in a full squat. Conditioning Emom for 36 min: Min 1: 10/7 cal row Min 2: 10/7 cal bike Min 3: 5 burpee box jumps 24/20 Min 4: 10 db thrusters 35/20 This is a ladder workout. Increase the rep

Wednesday Nov 15th

November 14, 2017
Movement A1. Seated straddle leg lifts x 10 e.s (slow) https://www.youtube.com/watch?v=xz4CzXd1RC4 A2. 60S seated straddle pancake GM https://www.youtube.com/watch?v=c9EXWHuXAAw A3. 5 step Horse stance x 30s https://www.youtube.com/watch?v=oQdarmv8jg Conditioning 10 rounds for time: 2 DB Snatches 4 burpee 20 double unders rest 5 min 10 rounds for time: 2 box jump overs 4 pull-ups 20 double under *if you d

Tuesday Nov 14th

November 13, 2017
This week is a de load cardio week. We are going to focus on long oxidative workouts. Movement Barbell rolling on quads and chest Banded ankle mobility Lacross ball hip Conditioning Amrap in 30 min: 30/22 cal row/bike/ski 30 abmat situps 30 hang power cleans to overhead 75/55  

Remembrance Day

November 10, 2017
"Bulger" Ten rounds for time: 150m run 7 CTB Pull-ups 7 Front Squats 135/85 7 HSPU Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia's Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebek

Remembrance Weekend Schedule

November 9, 2017
Saturday Nov 11th: 9 and 10am hero wod Monday Nov 13th: 9 am class Friday Workout Movement for 15mins cycle through A1. Rope rows x 10 (3311) A2. Bottom of bar dip hold x 30s (stay active + stable) A3. Supinated hang x 30s Strength P1: 5 sets: A. 10 bar dips B. 20 half GHD sit-ups rest as needed P2: 5x30 sec push-ups, 30 sec rest Conditioning 10 rounds for time:

Wednesday Nov 8th

November 7, 2017
Movement for 15mins cycle through A1. Curly jeff x 10 SLOW reps + 10 bounces on last (+weight if you can) A2. Seated straddle pancake x 60s A3. The rabbit x 20M https://www.youtube.com/watch?v=l-XHvt6SyDc  Strength 5 sets: A. 8 Deadlifts B. 60 sec KB on chest march C. 35 air squats rest 90 sec  Conditioning  EMOM for 18 min: min1: 10 toes to bar min2: 45 sec do

Tuesday Nov 7th

November 6, 2017
Movement for 15mins cycle through A1. OH duck walk x 20M (snatch grip) A2. 1/2 High Bridge Rotations x 4 e.s (https://www.youtube.com/watch?v=rJ6mSnBWk-g) A3. Curtsey Squat x 5 e.s (https://www.youtube.com/watch?v=vNyR3SI1H3I) Strength Hang Power Snatch 10 min of technique work 10 min to work up to 1RM hang power snatch  Conditioning 2x5 min sets, with a 5 min rest between

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