Friday, July 20 Gym Open @ 6:00am and 8:35am

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PREPARATION:

  • Row 24 Calories
  • 12 Floor Press with bar
  • 10 Incline Bench Press with bar
  • 8 Bench Press @ 40%

STRENGTH:

E2MO2M, for 20:00, Bench Press as follows:

  • 5 reps @ 55%, 60%, and 65%
  • 3 reps @ 75%, 80% and 85%
  • 1 rep @ 87.5%, 92.5% and 92.5%
  • 5 reps @ 77.5%

Met-Con WOD:

E3MO3M, for 6 rounds:

  • 18 Wall Balls
  • 12 Calorie Row
  • 6-5-4-3-2-1 Deadlifts @ 225/135
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Thursday, July 19 Gym Open @ 5:45pm

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Coach Karsten in his element:)

PREPARATION:

  • Row 400m (or run 2 laps)
  • 10 Handstand Shoulder Taps (or attempts)
  • 8 DB Hang Power Cleans

STRENGTH:

E2MO2M, for 20:00 (10 sets):
Power Clean as follows:

*Sets 1-2 = 2 reps @ 65%
*Sets 3-4 = 2 reps @ 70%
*Set 5 = 2 reps @ 75%
*Set 6 = 1 rep @ 80%
*Set 7 = 1 rep @ 85%
*Set 8 = 1 rep @ 90%
*Sets 9-10 = 1 rep @ 93-96%

Met-Con WOD:

AMRAP for 3 minutes of:

  • 3 Power Cleans @ 135/95 (or scale to 60% of your Clean max)
  • 6 Push Ups
  • 9 Air squats

REST 2 minutes

AMRAP in 3 minutes of:

  • 3 Push Press @ 115/75 (or scale to 60% of your Push Press Max)
  • 6 Pull Ups
  • 9 Sit Ups

REST 2 minutes

AMRAP in 3 minutes of:

  • 3 Deadlifts @ 185/135 (or scale to 55% of
  • 6 Hollow Rocks
  • 9 KB Swings (heavier than normal)
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Wednesday and Thursday, July 18 and 19 – no class in morning

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Sorry, folks! No early morning classes on Wednesday or Thursday:(

I will try to run a class at 5:45pm on Thursday.

Thanks for your understanding!

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Tuesday, July 17 Gym Open @ 6:15am

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PREPARATION:

  • 30/21 Calorie Row
  • 8 Hang Power Snatch with bar
  • 6 Hang Clean Snatch
  • 4 Snatch

STRENGTH:

E2MO2M, for 20:00 (10 sets):

  • 1 rep of Snatch

Loads per set (by %) – 55, 65, 70, 75, 80, 85, 85, 90, 90, 90-95

Met-Con WOD:

“Crunch Time” 
4 Rounds For Time:

  • 30 Russian Kettlebell Swings @ 53/35
  • 30 AbMat Sit-ups
  • 30/21 Calorie Row
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Monday, July 16 Gym Open @ 5:15pm

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Coach Karsten at RedLeaf Fit

PREPARATION:

  • Row 15 calories or Run 1 lap
  • 10 Goblet Squats 
  • 8 H-R Push Ups
  • mobility work

STRENGTH:

  • Warm Up set – 8 reps @ 40%
  • Warm Up set – 7 reps @ 50%

E2Mo2M perform Back Squats as follows:

  • Set 1 – 6 reps @ 70%
  • Set 2 – 4 reps @ 75%
  • Set 3 – 2 reps @ 80%
  • Set 4 – 5  reps @ 75%
  • Set 5 – 3 reps  @ 80%
  • Set 6 – 1 rep + @ 85%

Met-Con WOD:

PART A> ‘Grace-full’

Complete for time (we will divide into 3 groups and have one group skip, one group run and one group row, and then alternate so that we have space):

  • 50 Double Unders 0r 100 Singles
  • 12 Clean and Jerks @ 115/75
  • Run 1 set of stairs to the top floor
  • 10 Clean and Jerks @ 115/75
  • Row 15 Calories
  • 8 Clean and Jerks @ 115/75

REST 5 minutes

PART B> ‘Partner Action’

With a partner, complete the following for time:

The bar may not touch the ground at any time

  • 40 Hang Power Cleans @ 115/75
  • 40 Front Squats @ 115/75
  • 40 Push Press @ 115/75
  • 40 Lunges (Front Rack) @ 115/75
  • 40 Burpees (bar must be held at the top of the Deadlift position while other partner does burpees)
  • 40 Back Squats @ 115/75

REST 5 minutes

PART C> ‘Midline Mania’

Complete the following, not for time:

  • 10 Strict Toes to bar
  • 5 Skin the Cats on the rings
  • 5 Handstand Holds (use the wall or a spotter if necessary)
  • 10 GHD Sit Ups
  • 10 Reverse Hyper
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Friday, July 13 Gym Open @ 6:15am-7:30am and from 8:40am-10:00am

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PREPARATION:

  • Row 500m
  • 20 Bench Press with empty bar
  • 15 Pendlay Rows with empty bar
  • 10 Strict Press with empty bar

STRENGTH:

Bench Press as follows:

  • 5 reps @ 50%, 55%, and 60%
  • 3 reps @ 70%, 75% and 80%
  • 1 rep @ 85%, 90% and 90%
  • 5 reps @ 75%

then:

  • 3 sets of 8 reps of Pendlay Rows
  • 3 sets of weighted Pull Ups

Met-Con WOD:

Every 6:00, for 18 minutes (3 sets):

  • Row 500 Meters
  • 20 Alternating Single-Arm Dumbbell Snatches @ 45/30
  • 32/24 Push Ups
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Thurs., July 5 – Wed., July 11 Gym Closed

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Irony…

I will be away in Kelowna, BC from Wednesday afternoon, July 4 until Wednesday night, July 11.

Classes will resume Thursday morning, July 12.

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