Monday, 22 May 2017

Weekly Programming

Happy Victoria Day!!   Holiday Hours Monday 10/11am

Met-Con
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3 Rounds: 250m row 12 Squat Snatch (35/65) 21 Pushups NancySlealler vs. Khalipa (partner wod) 1-10 Ground to Overhead (105/155) 1 Round of Cindy after each round9 minute AMRAP: 10 Box Jumps (20/24) 1 Ring Muscle Up *add 10/1 each round For time: 30 Deadlifts (155/225) 30 HSPUs 30 Thrusters (65/95) 30 Pullups 30 Power Cleans (95/135) 30 Ring Dips 60 Wall balls (14/20) 15 Power Snatch (95/135)8 Rounds: 8 SDHP (55/75) 40 Double Unders 3 Rounds: 400m run 21 Burpees 

Strength
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Snatch 3 x 2 @ 85% 3 x 1 @ 90% Snatch Push Press 5 x 3 @ 85%OHS 2 x 65% 2 x 70% 2 x 75% 2 x 80% 2 x 85% x2 Hanging Leg Raises 3 x 12 Skill Practice: Cycling Barbell Movements/ Kipping PullupsClean Pull + Power Clean + Clean 4 x 80% 4 x 85% Split Jerks (from the rack) 3 x 3 @ 85%Push Press 2 x 65% 2 x 70% 2 x 75% 2 x 80% 2 x 85% x2 EMOM for 10 mins: 100m sprintFront Squat 2 x 65% 2 x 70% 2 x 75% 2 x 80% 2 x 85% x2 OH Single Arm DB Walking Lunges 5 x 10Thruster 2 x 65% 2 x 70% 2 x 75% 2 x 80% 2 x 85% x2 Box Jumps (24/30) 5 x 10 

Monday, 15 May 2017

Metcons
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5-10-15-20: Deadlifts (155/225) Bench (or Floor) Press (95/135)For time: 1200m run 12 Rounds: 4 Strict HSPUs 8 C2B Pullups 12 Squats *25 minute time capEMOM for 12 minutes: Even: 10 cal row Odd: 10 Burpees 21-15-9: DB Snatch (50/70) Ring Dips 7 Rounds: 7 T2B 14 KBS (16/24)3 Rounds: 400m run 20 Hang Power Cleans (65/95) 20 Push Press (65/95)13 minute AMRAP: 55 cal row 55 Thrusters (65/95) 55 Pullups 55 HSPUs

Programming
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Back Squat 2 x 65% 2 x 70% 2 x 75% 2 x 80% 2 x 85% x2 5 Broad Jumps Skill Practice: Ring Muscle UpsSnatch Pull + Power Snatch + Snatch 3 x 80% 2 x 85% Snatch Deadlift 3 x 7 @ 115%Bench Press 2 x 65% 2 x 70% 2 x 75% 2 x 80% 2 x 85% x2 8 Rope Climbs Deadlift 2 x 65% 2 x 70% 2 x 75% 2 x 80% 2 x 85% x2 Heavy Wall Balls (20/30) 5 x 10 Clean & Jerk 3 x 2 @ 80% 3 x 2 @ 85% Clean Pulls 5 x 5 @ 105%Strict Press 2 x 65% 2 x 70% 2 x 75% 2 x 80% 2 x 85% x2 Glute Ham Raises 5 x 5 

Sunday, 7 May 2017

MetCon
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4 Rounds: 21 Strict Press (45/75) 21 Hip Extensions Mary3 Rounds: 800m run 40 med ball cleans (14/20)For time: 9-7-5: Squat Snatch (95/135) 90-70-50: Double Unders 8 minute AMRAP: 2 Bar Muscle Ups 2 Front Squats (95/135) *add 2 reps each round 50-40-30-20-10: Wall balls (14/20) Box Jumps (20/24)12 minute AMRAP: 200m run 12 GHD Situps 6 Hang Power Cleans (95/135)

Strength
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Front Squat 3 x 60% 3 x 65% 3 x 70% 3 x 75% 3 x 80% x 2 Back Extensions 5 x 5 Push Press 3 x 60% 3 x 65% 3 x 70% 3 x 75% 3 x 80% x 2 Pushups 3 x 15OHS 3 x 60% 3 x 65% 3 x 70% 3 x 75% 3 x 80% x 2 Tabata hollow body holdsSnatch 2 x 2 @ 90% Snatch Pulls 4 x 3 @ 115%Thruster 3 x 60% 3 x 65% 3 x 70% 3 x 75% 3 x 80% x 2 Goblet Squats 5 x 10Skill Practice: HandstandsClean & Jerk 2 x 2 @ 90% Behind the neck Split Jerk 3 x 2 @ 90% 50 Situps

Sunday, 30 April 2017

Kids Classes start on Saturday, sign up today!

Met-Con
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4 min AMRAP: Burpees 3 min rest 3 min AMRAP: Burpees 3 min rest 2 min AMRAP: Burpees 3 min rest 1 min AMRAP: Burpees 3 Rounds: 21 Wall balls (14/20) 15 Pullups 9 Clean & Jerks (80/115)5 Rounds: 15 GHD Situps 15 OHS (65/95)5-4-3-2-1: Deadlifts (225/315) Strict Muscle Ups Run (x 100)For time: 2000m row 20 Box Jumps 20 KBS 20 KB SDHP 20 Wall balls 1500m row 15 Box Jumps 15 KBS 15 KB SDHP 15 Wall balls 1000m row 10 Box Jumps 10 KBS 10 KB SDHP 10 Wall balls 500m row 5 Box Jumps 5 KBS 5 KB SDHP 5 Wall balls 20-40-60-80- 100: Double Unders Walking Lunges 15-12-9-6-3: Hang Power Snatch (75/115) T2B

Strength
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Strict Press 3 x 60% 3 x 65% 3 x 70% 3 x 75% 3 x 80% x 2 DB Push Press 3 x 10Clean & Jerk 2 x 3 @ 65% 2 x 3 @ 70% Behind the neck Push Jerk 3 x 3 @ 70%Back Squat 3 x 60% 3 x 65% 3 x 70% 3 x 75% 3 x 80% x 2 Box Jumps 5 x 5 Deadlift 3 x 60% 3 x 65% 3 x 70% 3 x 75% 3 x 80% x 2 Hanging Leg Raises 3 x 12 Skill Practice: Ring Muscle UpsBench Press 3 x 60% 3 x 65% 3 x 70% 3 x 75% 3 x 80% x 2 Ring Pushups 5 x 10Snatch 2 x 3 @ 65% 2 x 3 @ 70% Snatch Balance 3 x 3 @ 70%

Sunday, 23 April 2017

Prenatal Class Continues Thursdays 7-8pm  $12 drop in or $40/month (4 classes)

Fit Kids Classes Start May 9.    Ages 5-14  Sign up online

WODS in the WOODS June 17:  REGISTER HERE

Met Cons
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100 DB Snatch (35/50) 80 cal row 60 Bar Facing Burpees 40 Ring Muscle Ups 10 Rounds: 5 T2B 5 Thrusters (65/95)Partner WOD 21-15-9 Partner Deadlifts (350) Synchronized Bar-Facing Burpees50-40-30-20-10 Goblet Squats (16/24) Situps Death By: Clean & Jerks (95/135)Helen12 minute AMRAP: 5 Bar Muscle Ups 10 HSPU 15 Back Squats (155/225)
  

Strength
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Clean Pull + Power Clean + Clean 4 @ 75% 3 @ 80% Split Jerks 3 x 3 @ 80% 3 x 2 @ 85%OHS 4 x 60% 4 x 65% 4 x 70% 4 x 75% x 2 OH Barbell Walking Lunges 5 x 10Push Press 4 x 60% 4 x 65% 4 x 70% 4 x 75% x 2 Hanging Leg Raises 3 x 12Skill Practice: 10 minutes: Double Unders 5-10-15-20-25, etc. unbroken setsSnatch 3 x 3 @ 80% 3 x 2 @ 85% Snatch Push Press 5 x 3 @ 80%Front Squat 4 x 60% 4 x 65% 4 x 70% 4 x 75% x 2 Box Jumps 5 x 5 Thruster 4 x 60% 4 x 65% 4 x 70% 4 x 75% x 2 Weighted Stepups 5 x 10

Sunday, 16 April 2017

Met-Con
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For time: 50 Med Ball Cleans (14/20) 25 Push Jerks (105/155) 50 Med Ball Cleans 30-20-10 Pistols HSPUs EMOM for 15 mins: 7/10 cal row *max Clean & Jerks (95/135) in remaining time*4 Rounds: 15 Box Jumps (30/36) 400m run5-4-3-2-1 Power Clean (125/185) Bar Muscle Ups Then, 10-8-6-4-2 Deadlift (125/185) Bar Facing Burpee 3 Rounds: 25 Power Snatch (55/75) 25 Front Squats (55/75)25 minute AMRAP: 100 Double Unders 75 Pullups 50 Walking Lunges 25 OHS (65/95) 50 Wall balls 75 Pushups 100 Situps 



Strength
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Strict Press 4 x 60% 4 x 65% 4 x 70% 4 x 75% x 2 Deficit HSPUs 5 x 5 Back Squat 4 x 60% 4 x 65% 4 x 70% 4 x 75% x 2 1 min front plank hold, 30 sec R side plank hold, 30 sec L side plank hold, 1 min front plank holdClean & Jerk 3 x 3 @ 75% 3 x 2 @ 80% Behind the neck Push Press 3 x 5 @ 75% 50 SitupsBench Press 4 x 60% 4 x 65% 4 x 70% 4 x 75% x 2 Ring Dips 5 x 10Deadlift 4 x 60% 4 x 65% 4 x 70% 4 x 75% x 2 Reverse Hypers 5 x 10Snatch Pull + Power Snatch + Snatch 4 @ 75% 3 @ 80% Snatch Balance 4 x 3 @ 75% Strict Pullups 3 x 8 Skill Practice: Pullups

Sunday, 9 April 2017

HOLIDAY HOURS FRIDAY 10/11am
PRENATAL CLASS Thursdays 7pm  Drop Ins Welcome

Met-Con
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Nate3 Rounds: 400m run 15 Hang Power Snatch (95/135)15 min AMRAP: 5 Push Jerks (105/155) 10 Deadlifts (105/155) 15 Pullups 20 Air SquatsRowing Annie' 500m row 50 Situps 400m row 40 Situps 300m row 30 Situps 200m row 20 Situps 100m row 10 Situps4 Rounds: 45 secs on: 15 secs off: SDHP (65/95) Tire Flips Rope Climbs HS Walk 10 minute AMRAP: 30 Double Unders 10 Pushups 10 Push Press (65/95)For time: 50 Burpees 50 Goblet Squats (16/24) 50 GHD Situps 50 KBS (16/24) 

Strength
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Skill Practice: Bar Muscle UpsSnatch 2 x 2 @ 85% Snatch Pulls 4 x 3 @ 115%Thruster 4 x 60% 4 x 65% 4 x 70% 4 x 75% x 2 5 Legless Rope ClimbsPush Press 4 x 60% 4 x 65% 4 x 70% 4 x 75% x 2 100 Bicep Curls (empty barbell)OHS 4 x 60% 4 x 65% 4 x 70% 4 x 75% x 2 Turkish Getups (5 per side)Clean & Jerk 2 x 2 @ 85% 2 Clean Pulls + Clean 4 @ 80% 50 SitupsFront Squat 4 x 60% 4 x 65% 4 x 70% 4 x 75% x 2 K2E 5 x 10