Tuesday, June 25 Gym Open @ 6:05am

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Ry-guy gettin’ after it!

PREPARATION:

  • Row 500m
  • Snatch warm up
  • 6 Snatch Pulls
  • 6 Snatch High Pulls
  • 4 more of each above with more weight

STRENGTH:

E2MO2M, for 16:00 (8 rounds) of:

  • Halting Snatch Deadlift + Snatch Pull + Power Snatch
  • REST as needed between sets
  • start @ 50% and build

Met-Con WOD:

Complete the following for time:

  • 21 Hang Power Snatch @ 75/45
  • 21 Burpees
  • 21 Calories on Rower/Bike/Ski

REST 2:00

  • 15 Hang Power Snatch @ 85/55
  • 15 Burpees
  • 15 Calories on Rower/Bike/Ski

REST 2:00

  • 9 Hang Power Snatch @ 95/65
  • 9 Burpees
  • 9 Calories on Rower/Bike/Ski
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Monday, June 24 Gym Open @ 5:00pm

mond

Throwback to last year!

PREPARATION:

  • Run 2 laps or Row/Bike/Ski 500m
  • 1:00 Wall Sit and then 25 Air Squats
  • 1:00 Front Plank and then 25 Hollow Rocks
  • 1:00 Dead-hang from the bar and then 10 Pull Ups
  • warm up sets of Clean & Jerk

STRENGTH:

We have not done much Clean & Jerk on Monday nights, and so that is the plan for this evening:

With 24:00 on the clock:

  • Establish a heavy Clean & Jerk  (ideally, we are looking at a Squat Clean and Split Jerk, but work within your universe)

Met-Con WOD:

AMRAP in 30:00, with a team of 3:

  • 12/9 Calories Row/Ski/Bike (if you wish to run/sprint, you may do the WOD outside)
  • 8 MedBall Squat Jumps
  • 5 Power Clean & Jerks*

Partners cycle through full rounds, one at a time. Weights increase after each partner has gone through twice (6 rounds)

  • 1st 6 rounds: 75/55
  • 2nd 6 rounds: 95/65
  • 3rd 6 rounds: 115/75
  • 4th 6 rounds: 135/85

 

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Friday, June 21 Gym Open @ 6:05am

 

PREPARATION:

3 rounds of:

  • 25 Pulls on Rower
  • 8 TRX Strap Rows (or Ring Rows) or Barbell Inverted Rows
  • 8 Incline DBell Press

STRENGTH /Met-Con WOD:

Bench Press as follows:

  • 10 reps @ 50%
  • 8 reps @ 60%
  • 6 reps @ 65%

then:

10 rounds of:

  • 5 Bench Press @ 70%
  • 1 trip across weight room and back of Farmer’s Carry @

 

 

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Thursday, June 20 Gym Open @ 6:05am

win

PREPARATION:

  • Row/Bike/Ski 750m/600m
  • 10 Good Mornings with KB on back
  • 10 Seated Good Mornings with barbell
  • 10 Toe Touches 
  • 10 Rubber Band Rows with partner

STRENGTH:

E2MO2M, for 12:00 (6 rounds), Deadlift as follows:

  • 15 reps @ 40%
  • 12 reps @ 55%
  • 10 reps @ 60%
  • 8 reps @ 70%
  • 6 reps @ 75%
  • 12 reps @ 65%

Met-Con WOD:

Yeah, this workout is diabolical…

…the WORK INCREASES as your REST DECREASES

12 rounds of:

  • 0:30 Ski/Bike/Row
  • 1:30 “REST”****

**** during the “REST”

  • 1-12 reps of Thruster @ 75/45

 

 

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Wednesday, June 19 Gym Open @ 6:05am

Image may contain: 2 people

PREPARATION:

  • Row/Bike/Ski 24/20 calories
  • 10 Squats with dual KBs in rack position
  • 10 Dual KB Swings (yeah, 2 KBs swung between your legs at the same time)
  • 5 reps of today’s Complex (1 Squat Clean + 1 Hang Squat Clean) @ bar
  • 3 reps of today’s Complex @ 40%

STRENGTH:

E2MO2M, for 16:00 (8 rounds):

  • 1 Squat Clean + 1 Hang Squat Clean 
  • start @ 50% and ramp upwards until time is up

Met-Con WOD:

In this workout, not the time it took you to finish Round 1, and then try to hold this pace for the balance of the workout – hold yourself to the flames….

AMRAP in 16:00 of:

  • 12/10 Calories on Row/Bike/Ski
  • 10 Wall Balls
  • 10 Sit Ups with Plate Overhead
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Tuesday, June 18 Gym Open @ 6:05am

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PREPARATION:

Two sets of:

  • 30 Second Supinated-Grip Hang from Pull-Up Bar
    REST 15 seconds
  • 8 Hindu Push-Ups 
    REST 15 seconds
  • 5 reps per side of Bottom’s Up KB Press
    REST 15 seconds
  • 5 reps each leg of Single-Arm Overhead KB Cossack Squat 
    REST 15 seconds
  • 8 reps of GHD Hip Extension (or Reverse Hyper)
    (focus on glute activation and maintaining a hollow position)

STRENGTH:

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

  • 24/18 Calorie Row/Ski/Bike
  • Power Snatch as follows:

Sets 1-2 = 10 Power Snatch @ 50-55% of 1-RM Snatch
Sets 3-4 = 7 Power Snatch @ 60-65%
Sets 5-6 = 4 Power Snatch @ 70-75%

When the running clock reaches 20:00…

Met-Con WOD:

21-18-15-12-9-6 reps for time of:

  • Calorie Row/Bike/Ski
  • Push Press @ 75/45
  • KB Swings
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Monday, June 17 Gym Open @ 5:00pm

 

gord daviau

PREPARATION:

  • Run 2 loops or Row/Ski/Bike 500m
  • 20 Air Squats + 15 Goblet Squats + 10 Push Ups + 5 Burpees
  • 5 reps of Tempo Back Squat with bar
  • 4 reps of Tempo Back Squat @ 50%

STRENGTH:

E2MO2M, for 14:00 (7 sets):

  • Tempo Back Squat @ 32X1 (this means 3 seconds on the way down, 2 seconds in the bottom and then 1 second up)

*Set 1 – 3 reps @ 65% of 1-RM
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%

Followed by…

One set of:

  • 3 reps of Back Squat @ 85% (no tempo prescription)

One set of:

  • Max set of Back Squat @ 65%

Met-Con WOD:

PART A> ‘Partner Action’

With a partner, switching whenever you wish, complete the following:

10 rounds of:

  • Run 1 large loop or Row/Ski/Bike 200m together (1 partner on the Run/1 partner on the Erg; or both on the Run)
  • 10 reps of DUMBELL MOVEMENTS*  (each partner does 10 reps of each – so 20 total)
  • 30 Air Squats (15 reps each, alternatively)

*DB MOVEMENTS

  1. DB Hanging Power Clean to Push Press
  2. DB Burpee
  3. DB Squat Cleans
  4. DB Floor Press to Weighted Sit Up
  5. DB Lunges 
  6. DB Squats
  7. DB Push Up to Plank Row
  8. DB Alternate Snatch
  9. DB Deadlifts
  10. DB Thrusters

PART B> ‘Midline Mania”

  • 3 Skin the Cat on the rings
  • 5 Handstand Walks or Holds
  • 10 Reverse Hypers 
  • collect 30 seconds of a GHD Sit Up horizontal hold
  • 3 Rope Climbs (or Towel Pull Ups)
  • 50 Double Unders (or 10 solid attempts at getting any)
  • watch the Tite family and follow their lead…)
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