Wednesday, GROWvember 21 Gym Open @ 6:05am

push

PREPARATION:

  • Row 30/24 calories

https://catalystathletics.com/video/1383/Clean-Turnover-Drills-For-Bigger-Cleans/

  • 5 reps of Scarecrow Cleans (stack)

STRENGTH:

Every 90 seconds, on the 90 seconds, for 15:00 (12 rounds):

Clean as follows:

  • Loads per minute by %: 50, 55, 60, 65, 70, 75, 80, 80-85, 85, 85-90, 90, 90+

Met-Con WOD:

This workout is called a  “S*&# Sandwich” – where we bookend 2 barbell or gymnastics movements with something simple, but that will cause your heart rate to skyrocket. The goal in each of these sets is to be aggressive on the row with he intention of keeping the Shoulder to Overhead and the Pull Ups unbroken…then you must empty the tank on the run. Good goal times will be around the 4-minute mark (so you will have 2:00 REST)

Every 6:00, for 24:00 (4 rounds) of:

  • 20/15 Calorie Row or Bike
  • 8 Shoulder to Overhead @ 115/65 
  • 8 Pull Ups
  • 4 Shuttle Runs in hallway outside weight room (door to door twice)
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Tuesday, GROWvember 20 Gym Open @ 6:05am

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PREPARATION:

  • Row 3:00 @ Rate 24
  • Rotator Cuff action with StrengthCoach Therapy (Instagram)
  • 5 reps of the Snatch Warm-up

STRENGTH:

  • 3 sets of 6 reps of Snatch Push Press from bottom position

  • 3 sets of 5 reps of RDL Snatch
  • 3 sets of 5 reps of Snatch without moving your feet

 

Met-Con WOD:

3 rounds of:

  • 1:00 Row for metres @ Rate 24 (Drag Factor of 140+)
  • REST 2:00
  • 1:00 Row for metres @ Rate 24 (Drag Factor of 140+)
  • REST 2:00
  • 1:00 Row for metres @ Rate 24 (Drag Factor of 140+)

REST 4:00 between Rounds

 

 

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Monday, GROWvember 19 Gym Open @ 5:15pm

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Friday morning fun

PREPARATION:

  • Run 2 laps or Row/Bike/Ski 500m
  • 10 Goblet Squats with pause at bottom
  • 10 KB/DB Single-Arm Overhead Squats
  • 10 Dual KB/DB Thrusters
  • 10 KB Snatches

STRENGTH:

No surprise here… of course we need to squat…

  • 1 set of 8 reps of Front Squats @ 40%
  • 1 set of 7 reps of Front Squats @ 50%
  • 1 set of 7 reps of Back Squats with 50%

Alternating, on the minute, for 12:00:

  • Even Minutes – 3 Front Squats @ 64% of FS Max
  • Odd Minutes – 6 Back Squats @ 64% of ^

Met-Con WOD:

PART A> “Fourplay”

  • working on your own; we will divide into groups that will allow us to start at different stations and minimise congestion

4 rounds of the following:

  • AMRAP in 1:00 of Wall Balls
  • REST 30 seconds
  • AMRAP in 1:00 of Calorie Row/Ski/Bike
  • REST 30 seconds
  • AMRAP in 1:00 of Bench Press @ 115/65
  • REST 30 seconds
  • AMRAP in 1:00 of KB Snatch 
  • REST 30 seconds

REST 1:30 between rounds

PART B> “Midline Mania”

  • 8 reps of KB Floor Press
  • 15 seconds of Dual KB Hollow Flutter Kicks 
  • 8 reps of Glute Bridge KB Floor Press
  • 15 seconds of Dual KB Hollow Rocks
  • 8 Ring Body Saws
  • collect 1:00 of Sorenson Holds on GHD machine
  • collect 2:00 with Handstand Holds/Walks
  • 10 Reverse Hypers
  • 10 reps of Toe Touch Crunch

 

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Friday, SNOWvember 16

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Kelsey and Doc came in to crush a little lunch-time WOD

  • shovel driveway
  • clear off vehicle

PREPARATION:

  • Row 300m
  • 20 reps (maybe in a few sets) of band-resisted Bench Press
  • 5 Elevator Spider Knees on Foam Roller + 10 Shoulder Taps + Elbow Saw Plank
  • 10 reps of Incline Flyes
  • 8 reps of Decline Flyes

STRENGTH:

Floor Press as follows:

  • 8 reps @ 60% 
  • 8 reps @ 65%
  • 3 sets of AMRAP @ 70%

then:

  • 5 sets of Decline DB Bench Press
  • heavier each round

then:

Close-Grip Bench Press (or Football Bar) as follows:

  • 2 sets of AMRAP @ 50%

Reverse Flyes as follows:

  • 2 sets of 12 reps

Met-Con WOD:

5 minute AMRAP:

  • 600/500 m Row
  • 50 Double Unders (or 150 singles)
  • Max Strict Press @ 95/65

Rest 4 minutes

5 minute AMRAP:

  • 500/400 m Row
  • 40 Double Unders (or 120 singles)
  • Max Push Press @ 115/75

Rest 4 minutes

5 minute AMRAP:

  • 400/300 m Row
  • 30 Double Unders (or 90 singles)
  • Max Push Jerks @ 135/95
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Thursday, GROWvember 15 Gym Open @ 6:05am

FUNthusiasm personified:) Thanks, Christie!

PREPARATION:

  • Row 900/700m
  • 10 Single-Arm Turkish Get Up
  • 10 Seated Single-Arm KB Strict Press
  • 10 Landmine Rows with Griffin handle

STRENGTH:

Deadlifts as follows:

E2MO2M, for 8 minutes (4 sets) of:

  • Deadlift
    *Set 1 – 8 reps @ 50%
    *Set 2 – 6 reps @ 60%
    *Set 3 – 4 reps @ 70%
    *Set 4 – 2 reps @ 80%

then:
Every 90 seconds for 12 minutes (8 sets):

  • 3 reps of Speed Deadlift  @ 60%

Reset the barbell every time on the floor…do not perform these touch and go.

Met-Con WOD:

5 rounds of:

  • 12 Air Squats
  • 10 Calorie Row
  • 8 Pull Ups

Every 1:30, stop and complete 3 Thrusters @ 115/75

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Wednesday, GROWvember 14 Gym Open @ 6:05am

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It is great to have Colin Black joining us when he can

PREPARATION:

  • Row for 3 minutes
  • 10 Clean High-Pulls with bar
  • 8 Clean High-Pulls from a Riser Pulls 
  • 6 Tall Cleans (get up on toes)
  • 4 of today’s Complex @ bar
  • 2 of today’s Complex @ 50%

STRENGTH:

E2MO2M, for 20 minutes (10 sets) of:

  • 1 Hang Power Clean + 1 Power Clean
    *Sets 1-3 – 65-70%
    *Sets 4-6 – 70-75%
    *Sets 7-8 – 75-80%
    *Sets 9-10 – 80-85%

Met-Con WOD:

Complete the following for time:

  • 30/21 Calorie Row
  • 30 KB Swings
  • 30 Back Squats @ 95/65

REST 1:00

  • 24/18 Calorie Row
  • 24 KB Swings
  • 24 Back Squats @ 95/65

REST 1:00

  • 18/12 Calorie Row
  • 18 KB Swings
  • 18 Back Squats @ 95/65
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Tuesday, GROWvember 13 Gym Open @ 6:05am

PREPARATION:

  • Row 800m/640m

Barbell Warm-Up – 5 reps of :

  • Snatch with empty Barbell
  • Snatch-Grip RDL
  • Snatch Pull from Below Knee
  • Muscle-Snatch
  • Overhead Squat
  • Snatch Push Press
  • Snatch Balance (fast to receiving)
  • Hang Power Snatch
  • Snatch from Below Knee

Repeat with 65/45 lbs for 1 set of 3 reps.

STRENGTH:

E2MO2M, for 18:00 (9 sets) of:

  • Snatch from Mid Patella

*Sets 1-3 – 75-79% 
*Sets 4-6 – 80-84%
*Sets 7-9 – 85%

Met-Con WOD:

AMRAP in 10:00 of Meter Row as follows:
On the 1:00 – 15 AbMat Sit Ups
On the 2:00 – 12 AbMat Sit Ups
On the 3:00 – 9 AbMat Sit Ups
On the 4:00 – 15 AbMat Sit Ups
On the 5:00 – 12 AbMat Sit Ups
On the 6:00 – 9 AbMat Sit Ups
On the 7:00 – 15 AbMat Sit Ups
On the 8:00 – 12 AbMat Sit Ups
On the 9:00 – 9 AbMat Sit Ups

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