Monthly Archives: November 2015

Monday, November 30 Gym Open @ 5:20pm

Check out Chris Cooper’s radio interview with Dave Tate. It is well worth the time to stop and dial in. http://twobraincoaching.com/two-brain-radio-episode-7-the-dave-tate-effect/ PREPARATION: 3 rounds of: 10 OHS with light bar 10 Goblet Squats 10 Pistols STRENGTH: Every 2 minutes for … Continue reading

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Friday, November 27 Gym Open @ 6:15am

  PREPARATION: Row 1000m easy 10 Incline DB Press 10 DB Row STRENGTH: 1 set of 8 reps of Bench Press @ 40% of Max 1 set of 6 reps @ 60% 1 set of 5 reps @ 70% 4 … Continue reading

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Thursday, November 26 Gym Open @ 6:15am

https://gymjones.com/knowledge/23849-training-through-pain-salvation-through-suffering so let’s get on with the row shall we… PREPARATION: Row 500m 10 Single Leg Deadlifts with KBs or DBs 2 sets of 10 reps of Deficit Deadlifts  STRENGTH: 1 set of 8 reps of Deadlifts @ 40% of … Continue reading

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Wednesday, November 25 Gym Open @ 6:15am

… or we could just crank out another WOD… PREPARATION: 500m Row 10 V-Ups with PVCs movement prep with partner assistance STRENGTH: 5 minutes to build to a heavy triple Hang Clean 5 minutes to build to a heavy double … Continue reading

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Tuesday, November 24 Gym Open @ 6:15am

  “The two most powerful warriors are patience and time.”       Leo Tolstoy   PREPARATION: CrossOver Symmetry 1000m easy row STRENGTH: 1 set of 10 reps of Strict Press @ 40%  1 set of 8 reps @ 50% … Continue reading

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Monday, November 23

Congrats to our good friend Lacey as she set a new Ontario Record in the 58Kg class for the Snatch. She snatched 90KG at the World Championships this weekend in Houston! PREPARATION: 3 rounds of: 15 Air Squats 10 Jumping … Continue reading

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Friday, November 20 Gym Open @ 6:15am

PREPARATION: 3 rounds of: 8 DB Bench Press 6 DB Rows 4 Toes through Rings (or Ring Holds) STRENGTH: 1 set of 8 reps of Bench Press @ 40% of new Training Max 1 set of 6 reps @ 60% … Continue reading

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Thursday, November 19 Gym Open @ 6:15am

ordered:)   PREPARATION: Three rounds of: 3 Bottom Burpees Row 150m STRENGTH: 1 set of 8 reps of Deadlifts @ 40% of new Training Max 1 set of 6 reps @ 60% 1 set of 5 reps @ 85% 1 … Continue reading

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Wednesday, November 18 Gym Open @ 6:15am

PREPARATION: 3 rounds of: 20 calories on Rower 10 Light Thrusters 5 Broadjump Burpees STRENGTH: Take 15-20 minutes to establish a current 1 rep max Thruster Met-Con WOD: Modified “Monroe” 15-12-9-6 of: Power Cleans @ 135/75 Toes to Bar  Push … Continue reading

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Tuesday, November 17 gym open @ 6:15am

PREPARATION: Row 500m Burgener Warm Up 10 Thrusters with 5 second hold in bottom STRENGTH: 5 sets of 4 reps of Snatch @ 70%   Met-Con WOD: INTERVAL 1 – 12 mins: 4:00 at rate 20 4:00 at rate 22 … Continue reading

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