Day 28: Friday, March 13

Image may contain: bridge, sky and outdoor

PREPARATION:

  • 10 reps of KB on back Good Mornings
  • 5 Yoga Pikes
  • 5 Inchworms
  • 5 DeadBug with KB
  • 10 Banded Single Leg Pull-downs
  • 10 Banded Straight Arm Pull-downs

STRENGTH:

Today, you will try to establish a Deadlift Max

  • 1 set of 8 reps @ 50% of your Real Max
  • 1 set of 6 reps @ 60%
  • 1 set of 4 reps @ 70%
  • 1 set of 3 reps @ 75%
  • 1 set of 2 reps @ 80%
  • 1 set of 1 rep @ 85%
  • 1 set of 1 rep @ 90%
  • 1 set of 1 reps @ 95%
  • 1 set of 1 rep @ heavier

Met-Con WOD:

“STRONGMAN TEAM COMP”

  • 4 people per group
  • 4:00 at each station – collect as many reps as possible and record on floor with chalk
  • 2:00 rotation time between stations

STATION 1:

  • Tire Flips

STATION 2:

  • Rowing for metres (2 people going at the same time – 2 resting)

STATION 3:

  • Famer’s Carries for reps

STATION 4:

  • Wreckbag Trips up and down to the first floor landing

STATION 5:

  • Atlas Stone/D-Ball Over the bar for reps

STATION 6:

  • Log Press or Fat Bar Press for reps

Day 27: Thursday, March 12

Madison Armitage works on her core.

PREPARATION:

  • 10 Push Ups
  • 10 Seated DB Press
  • 10 Push Ups on DBs
  • 10 Sit Ups with DB overhead

STRENGTH:

Today, you will try to establish a Strict Press Max

  • 1 set of 8 reps @ 50% of your Real Max
  • 1 set of 6 reps @ 60%
  • 1 set of 4 reps @ 70%
  • 1 set of 3 reps @ 75%
  • 1 set of 2 reps @ 80%
  • 1 set of 1 rep @ 85%
  • 1 set of 1 rep @ 90%
  • 1 set of 1 reps @ 95%
  • 1 set of 1 rep @ heavier

then:

  • establish a Max Push Press

Met-Con WOD:

In teams of 4, complete the following (break up the work however your team wishes):
With 8:00 on the clock, perform:

  • 80/60 Calorie Row (or Bike or Ski)
  • Max number of Deadlifts @ 115/75 in remainder of time

REST 2 Minutes

With 7:00 on the clock, perform:

  • 70/55 Calorie Row (or Bike or Ski)
  • Max number of Power Cleans @ 95/55 in remainder of time

REST 2 Minutes

With 6:00 on the clock, perform:

  • 60/40 Calorie Row (or Bike or Ski)
  • Max number of Push Press @ 65/35 in remainder of time

 

 

 

 

Day 26: Wednesday, March 11

Image may contain: 4 people, people on stage and outdoor

These ladies crushed the target by getting 405 Calories!!

PREPARATION:

  • 10 Goblet Squats
  • 10 Front Squats with bar
  • 10 Strict Press with bar
  • 10 Thrusters with bar

STRENGTH:

Establish a new Front or Back Squat Max as follows:

  • 1 set of 6 reps @ 50%
  • 1 set of 5 reps @ 60%
  • 1 set of 4 reps @ 70%
  • 1 set of 3 reps @ 75% 
  • 1 set of 2 reps @ 80%
  • 1 set of 1 rep @ 85%
  • continue building to get a new Max

Met-Con WOD:

PART A> Partner Action

AMRAP in 8:00 of:

  • Partner 1 – 3 reps of Hang Power Clean + 3 reps of Push Press @ 75/45
  • Partner 2 – 15 KB Swings
  • Together – 8 Push Ups “come up and slap hands each up”
  • SWITCH

REST 3:00

AMRAP in 8:00 of:

  • Partner 1 – 4  reps of Hang DB Power Clean + 4 reps of DB Push Press
  • Partner 2 – 10 reps of Double KB Deadlifts
  • Together – 8 Hand-clap Sit Ups
  • SWITCH

PART B> ‘Midline Mania’

  • 10 reps of Hammer Grip Safety Bar Squats
  • 10 reps of Knees-Up Banded DB Press on a Bench
  • 10 reps of Chinese Plank DB Press
  • 10 reps of Banded Single-Arm DB Press on Floor
  • 10 reps of Partner Band-resisted Pull Ups
  • 10 reps of Single-Leg Squat with Double KB Curl Isometric
  • 10 reps of Eccentric Isometric Cable Pullovers
  • 10 reps of Reeves Eccentric Deadlifts and Farmer’s Carry with Safety Bar
  • 10 reps of Front Curled Banded Good Morning

Day 25: Tuesday, March 10

Image may contain: one or more people, shoes and text

We wish Bailey Stonham the best of success as she is training for Luge in Whistler this week.

PREPARATION:

  • 5 Burpees + 10 Sit Ups + 15 Air Squats + 20 KB Swings
  • 8 Hang Power Cleans with bar (emphasize jump and shrug; fast elbows)
  • 6 Power Cleans with bar
  • 4 Squat Cleans with bar

STRENGTH:

Cleans as follows (based on your real MAX):

  • 1 set of 6 reps @ 50%
  • 1 set of 5 reps @ 60%
  • 1 set of 4 reps @ 70%
  • 1 set of 3 reps @ 75% 
  • 1 set of 2 reps @ 80%
  • 5 sets of 1 rep @ 82.5%, 85%, 87.5%, 90%, 92.5%+
  • if after the last set, you think you can hit a new Max, go for it!

Met-Con WOD:

PART A> “Four-play” with a 24:00 TIME CAP

Four people on a team – add up the weight, in pounds, of three of your members (Heaviest + two lightest).

  • Row/Ski/Bike that total number of Calories as quickly as possible (alternate as you see fit)
  • after each effort, 4 reps of D-Ball over Shoulder

PART B> “Core Incinerator|

Complete the following:
  • 0:30 Plank
  • 30 Tuck Sits
  • 0:30 Plank
  • 30 Bird Dogs
  • 0:30 Plank
  • 30 Hollow Rocks
  • 0:30 Plank
  • 30 Back Extensions on GHD or Reverse Hypers or Pendlay Rows
  • 0:30 Plank
  • 30 Russian Twists
  • 0:30 Plank

Day 24: Monday, March 9

PREPARATION:

  • 20 Jumping Jacks 

10 reps of each of the following:

  • Hollow Rocks
  • Air Squats
  • Walking Lunges
  • Push Ups
  • Sit Ups
  • Overhead Squats with PVC or rubber band

STRENGTH:

You have only 20:00, Bench Press as follows:

  • 1 set of 8 reps @ 50%
  • 1 set of 6 reps @ 60%
  • 1 set of 4 reps @ 70%
  • 1 set of 2 reps @ 80%
  • from this point on, perform singles until you hit a new Max

then:

  • 3 sets of 5 reps of Pendlay Rows @ heavier each set

Met-Con WOD:

PART A> This is a in individual workout for time –

  • Row/Ski 400m or Bike 800m
  • 15 Overhead Squats @ 55/35
  • 15 Pull Ups
  • 15 Push Jerk @ 85/45
  • 15 Burpees
  • Row/Ski 400m or Bike 800m
  • 10 Overhead Squats @ 55/35
  • 10 Pull Ups
  • 10 Push Jerk @ 85/45
  • 10 Burpees
  • Row/Ski 400m or Bike 800m
  • 5 Overhead Squats @ 55/35
  • 5 Pull Ups
  • 5 Push Jerk @ 85/45
  • 5 Burpees
  • Run 2 laps to finish it out

PART B> ‘Midline Mania’

To be done in any order, NOT for time:

  • 10 Offset Bar Bench Press
  • 10 Reverse Hypers 
  • 10 Zercher Squats
  • 10 Single Arm Deadbug Chest Press
  • 15 Hollow Rocks with KBs
  • 10 Hammer Grip Front Squats with Safety Deadlift Bar
  • 30 Flutter Kicks
  • 60 second Weighted Plank

Day 23: Friday, March 6

Image may contain: 2 people, shoes

PREPARATION:

  • 30 second Wall Sit
  • 10 Good Mornings
  • 10 reps of RDL Groovers with barbell
  • 10 reps of Single KB Deadlift
  • 5 Inchworms

STRENGTH:

Using your 90% Training Max:

  • 1 set of 8 reps of Deadlifts @ 50% 
  • 1 set of 6 reps @ 60% 
  • 1 set of 5 reps @ 75% (this is an extra warm-up set)
  • 1 set of 5 reps @ 85%
  • 1 set of 3 reps @ 90%
  • 1 set of 1 + reps @ 95%

Met-Con WOD:

  • PART A> Triple Play

    Split up the work as your group sees fit; ideally, we can move through the cardio equipment

    In a group of 3:

    • 90 Calories on Rower/Bike/Ski/Air Assault
    • 45 Deadlift @ 135/95 (or 65% of Clean max)
    • 75 Calories on Rower/Bike/Ski/Air Assault
    • 36 Power Clean & Jerk @ 95/65 
    • 60 Calories on Rower/Bike/Ski/Air Assault
    • 27 Back Squat @ 95/65 
    • 45 Calories on Rower/Bike/Ski/Air Assault
    • 18 Front Squat @ 95/65
    • 30 Calories on Rower/Bike/Ski/Air Assault
    • 9 Thrusters @ 65/45
    • 15 Calories on the Rower/Bike/Ski/Air Assault

Day 22: Thursday, March 5

Image may contain: 3 people

PREPARATION:

  • Thunderstruck:)

STRENGTH:

Using your 90% Training Max:

  • 1 set of 8 reps of Strict Press @ 50% 
  • 1 set of 6 reps @ 60% 
  • 1 set of 5 reps @ 75% (this is an extra warm-up set)
  • 1 set of 5 reps @ 85%
  • 1 set of 3 reps @ 90%
  • 1 set of 1 + reps @ 95%

then:

  • As Many Reps As Possible (AMRAP) of Push Press with the last weight used from above ^

Met-Con WOD:

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

10 rounds of:

  • Run 1 large loop or Row/Ski 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 Devil’s Press
  3. DB Squat Cleans
  4. DB Weighted Sit Up
  5. DB Lunges 
  6. DB Squats
  7. DB Plank Row
  8. DB Alternate Snatch
  9. DB Deadlifts
  10. DB Thrusters

Day 21: Wednesday, March 4

Image may contain: one or more people and shoes, possible text that says 'LEGEND RSIT WE CAN'T SIMPLY ASK MORE OF OURSELVES. WE MUST DEMAND IT.'

Will works hard. Every day.

PREPARATION:

  • 10 Pistols
  • 10 Plate Squat with Push to Front
  • 10 Med Ball Push Ups
  • 10 Med Ball Thrusters

STRENGTH:

Using your 90% Training Max:

  • 1 set of 8 reps of Squats @ 50% 
  • 1 set of 6 reps @ 60% 
  • 1 set of 5 reps @ 75% (this is an extra warm-up set)
  • 1 set of 5 reps @ 85%
  • 1 set of 3 reps @ 90%
  • 1 set of 1 + reps @ 95%

Met-Con WOD:

In a group of 3:

  • AMRAP in 9:00 Row/Ski/Bike (score is in Calories), and into –

4 rounds EACH, alternating after a full round of 4+4+4 of:

  • 4 Thrusters @ 65/45
  • 4 Dual DB Push Press
  • 4 Box Jumps

 

  • AMRAP in 7:30 Row/Ski/Bike (score is in Calories), and into –

3 rounds EACH, alternating after a full round of 6+6+6 of:

  • 6 Goblet Squats
  • 6 Sit Ups
  • 6 Dual DB  Row

 

  • AMRAP in 6:00 Row/Bike/Ski (score is in Calories), and into –

2 rounds EACH, alternating after each round of 2+2 of:

  • 2 D-Ball Over the Shoulder
  • 2 Burpees

 

Day 20: Tuesday, March 3

Image may contain: 1 person, possible text that says 'FINN AND ERIC GET A FEW SETS IN ON READING WEEK Taoy MOLDIV'

PREPARATION:

  • Run, Row, Ski or Bike for 3:00
  • 20 Air Squats
  • 15 Goblet Squats
  • 10 Single Arm Thrusters with KB

STRENGTH:

Using your 90% Training Max:

  • 1 set of 8 reps of Cleans @ 50% 
  • 1 set of 6 reps @ 60% 
  • 1 set of 5 reps @ 75% (extra warm-up set)
  • 1 set of 5 reps @ 85%
  • 1 set of 3 reps @ 90%
  • 1 set of 1 + reps @ 95%

Met-Con WOD:

PART A> PARTNER ACTION (in groups of 3)

  • only 1 person in group works at a time
  • you may only do 15 reps maximum when it is your turn
  • as usual, we will start at different stations to allow for efficiency

AMRAP in 24:00 of:

  • 75 Pull Ups (can be regular, jumping or rubber band)
  • 75 Goblet Squats
  • 75 Plate Sit Ups
  • 75 Deadlifts @ 95/55
  • 75 Calories on Rower/Ski/Bike

REST 3:00

PART B> ‘Playtime’

  • 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 
  • 50 Double Unders (or 10 solid attempts at getting a few)

Day 19: Monday, March 2

Image may contain: people standing

PREPARATION:

  • Row/Ski 250m or Bike 500m or Run 2 laps
  • 10 reps of DB Bench Press with bands around wrists
  • 10 reps of Dual DB Rows with band around wrist
  • 10 reps of DB Rows with feet on bench
  • 10 reps of Kneeling Landmine Press (up with 2 hands; down with 1 hand)

STRENGTH:

Using your 90% Training Max:

  • 1 set of 8 reps of Bench Press @50% 
  • 1 set of 6 reps @ 60% 
  • 1 set of 5 reps @ 85%
  • 1 set of 3 reps @ 90%
  • 1 set of 1 + reps @ 95%

Perform 5 reps of DB Rows per hand between each set of Bench Press

Met-Con WOD:

“Old School”

Complete 2 rounds of the following using the “Superset” method:

  • A1. 10 reps of Strict Press @ 65/35
  • A2. Push Press the above weight to failure

 

  • B1. 10 reps of Dips (or Push Ups)
  • B2. Close-grip Bench Press to failure @ 65/35 

 

  • C1. 10 reps of DB Curls
  • C2. Hammer Curls to failure

 

  • D1. 10 reps of Heavy Pendlay Row @ 95/55
  • D2. Banded Face Pull to failure

REST 15-30 seconds between movements