Monthly Archives: September 2019

Monday, Sept. 30 Class is Cancelled:(

For those outside of the loop, job action by the members of CUPE (custodial staff, office support staff prevent us from running our community classes until further notice I will still program workouts for those folks fortunate enough to have … Continue reading

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Friday, September 27 Gym Open @ 6:05am

PREPARATION: Row/Ski/Bike for 4 minutes 10 reps of Incline DB Press 8 reps of Incline DB Flyes 6 reps of KB Push Ups 10 Landmine Rubber Band-resisted Presses STRENGTH: Using 90% of last week’s Max, Bench Press as follows: 7 … Continue reading

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Thursday, September 26 Gym Open @ 6:05am

PREPARATION: Row/Ski 800m/640m or Bike 1600/1280m 10 Seated Good Mornings 10 Glute Bridge Holds for 5 seconds each 10 Back Extensions or 10 Reverse Hypers STRENGTH: Using 90% of last week’s Max, Deadlift as follows: 7 reps @ 50%  6 … Continue reading

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Wednesday, September 25 Gym Open @ 6:05am

PREPARATION: Row/Ski/Bike for 600m/1200m 10 Goblet Squats 10 Med Ball Cleans 10 Sandbag Cleans 5 Single Hang Squat Cleans with bar STRENGTH: We are going to work on our pull and getting under the bar, so we are going to … Continue reading

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Tuesday, September 24 Gym Open @ 6:05am

PREPARATION: Row/Ski/Bike for 3:00 Snatch Warm-up with a barbell Foam Roller Roll-out against the wall to open shoulders STRENGTH: We are going to work on our pull and getting under the bar, so we are going to work with the … Continue reading

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Monday, September 23 Gym Open @ 5:00pm

PREPARATION: Run 2 laps or Row/Ski/Bike 500m 2 sets of: 5 reps of Overhead Squat 5 reps of Front Squat 5 reps of 1 and 1/4 Front Squats STRENGTH: it has been a while since we attempted a Front Squat … Continue reading

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Friday, September 20 Gym Open @ 6:05am

PREPARATION: 25 Calorie Row/Bike/Ski 10 reps of Dual KB Bench/Press combo 10 reps of Pulley Row with rope handles STRENGTH: Bench Press as follows: 1 set of 6 reps @ 50% 1 set of 5 reps @ 60% 1 set … Continue reading

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