Monthly Archives: November 2016

Wednesday, November 30 Gym Open @ 6:15am

Don’t quit! PREPARATION: Row 21/15/9 Calories 10 DB Hang Power Cleans/8 DB Power Cleans/6 DB Hang Cleans STRENGTH: Every 90 seconds , for 4 and 1/2 minutes (3 sets): 1 Hang Clean + 1 Clean @ 65-70% Followed by… Every … Continue reading

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Tuesday, November 29 Gym Opens @ 6:15am

PREPARATION: Row 250m 10 KB Snatch R Row 200m 10 KB Snatch L Row 150m Snatch Progression with bar STRENGTH: Every 90 seconds, for 4 and 1/2 minutes (3 sets): 3-Position Snatch @ 65-70% (high hang, mid-patella, floor) Followed by… … Continue reading

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Monday, November 28 Gym Open @ 5:15pm

New swag will be available today – the hoodies are not as the one pictured, but they will be ready towards end of week PREPARATION: 30 seconds of skipping + 10 Burpees  + 30 seconds of skipping 10 perfect and controlled Air … Continue reading

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Friday, November 25 Gym Open @ 6:15am

PREPARATION: 6 rounds of: Row 30 seconds easy/30 seconds harder 10 DB Bench Press 10 DB Single Arm Row 10 Plyo Push Ups with Catch STRENGTH: Bench Press as follows: 3 reps @ 77.5% 5 reps @ 77.5% REST 90 … Continue reading

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Thursday, November 24 Gym Open @ 6:15am

PREPARATION:  3 rounds of: Row 200m 10 reps of Single Leg DB Deadlifts 10 Glute Bridges STRENGTH: Deadlifts as follows: 3 reps @ 77.5% 5 reps @ 77.5% REST 90 seconds between sets 3 reps @ 82.5% 5 reps @ … Continue reading

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Wednesday, November 23 GYm Open @ 6:15am

Please sign up using the following link.  We will be performing this WOD at our gym on Saturday, January 21 at 9:00 am in support of this cause. https://www.eventbrite.ca/e/op-matiru-tickets-29467405804 PREPARATION: Row 20 Calories 20 Goblet Squats 20 V-Ups 20 KB … Continue reading

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Tuesday, November 22 Gym Open @ 6:15am

Ryan works his Turkish Get-Up PREPARATION: Row for 4 minutes Snatch Warm-up from last week STRENGTH: Every 90 seconds, for 4 and 1/2 minutes (3 sets): 3-Position Snatch @ 65-70% (high hang, mid-patella, floor) Followed by… Every 2 minutes, for … Continue reading

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