Day 34: Wednesday, October 23

Image may contain: one or more people

PREPARATION:

  • 10 Goblet Squats
  • 10 KB Swings
  • 10 Sit Ups with KB
  • 10 Med Ball Squat passes (Squat and then throw Med Ball to partner)

STRENGTH:

Using 90% of your new Max:

  • 1 set of 8 reps of Squats @ 50%
  • 1 set of 6 reps @ 60%
  • 1 set of 5 reps@ 75%  
  • 1 set of 5 reps @ 80% 
  • 1 set of 5+ reps @ 85%

Met-Con WOD:

PART A>

In a group of 3, alternating on the equipment, to get through the sets:

10 sets, each person, of the following:

  • 0:30 “ON” and 1:30 “OFF” for metres on Rower, Bike, Air Assault, or Ski Erg 

so… you work hard as hell for 30 seconds; record your metres; get OFF and let Partner 2 on; when Partner 3 is done, you are back ON – repeat for 10 rounds!

PART B>

  • Farmer’s Carry 40% of your Body Weight (BW) in each hand as far as you can without putting it down
  • obviously, you need to pick the weights back up and return to the weight room
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Day 33: Tuesday, October 22

Image may contain: cloud, sky, ocean, outdoor, nature and water

PREPARATION:

  • Run 1 lap
  • 10 Goblet Squats
  • with an empty barbell:

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

STRENGTH:

E2MO2M, for 10:00:

Using 90% of your new Max:

  • 1 set of 8 reps of Cleans @ 50%
  • 1 set of 6 reps @ 60%
  • 1 set of 5 reps@ 75%  
  • 1 set of 5 reps @ 80% 
  • 1 set of 5+ reps @ 85%

Met-Con WOD:

“Death by DT” with a partner:

AMRAP. alternating with a partner, in 20:00

  • 1 Deadlift  + 1 Hang Power Clean + 1 Push Press @ 65% of today’s Clean + 1 Box Jump
  • 2 Deadlifts + 2 Hang Power Cleans + 2 Push Press + 2 Box Jumps
  • 3 DL + 3 HPC + 3 PP + 3 Box Jumps
  • 4 DL + 4 HPC + 4 PP + 4 Box Jumps
  • 5 DL + 5 HPC + 5 PP + 5 Box Jumps
  • back to 1 rep
  • then 2 reps
  • and so forth

Day 32: Monday, October 21

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  • On Sunday, November 10th, we are hosting our annual “Heroes Homage” workout in support of Families affected by PTSD.
  • We do “Murph” in honour of our Veterans from yesteryear and now.
  • For those who wish to participate, you may buy a t-shirt for $30 (the profit goes towards the charity). Out adult members from the DicFit crew throw in donations as well to help these folks out. Students are welcome, but you must continue to do the “Murph Prep” work in order to participate.

Bring a sweater or whatever you need to run outside at the start and end of the Workout

PREPARATION:

  • 20 Sit Ups + 15 Air Squats + 10 Push Ups + 5 Man on Fire Burpees
  • 10 Kneeling KB Arnold Press
  • 10 KB or DB Rows

STRENGTH:

Everyone has a new Max from last week, so…

  • today we are starting Cycle 2 of the Wendler 5/3/1 program:)

Bench Press as follows using 90% of your new Max:

  • 1 set of 8 reps @ 50%
  • 1 set of 8 reps of Pendlay Rows
  • 1 set of 6 reps @ 60%
  • 1 set of 6 reps of Pendlay Rows
  • 1 set of 5 reps @ 75%
  • 1 set of 5 reps of Pendlay Rows
  • 1 set of 5 reps @ 80%
  • 1 set of 5 reps of Pendlay Rows
  • 1 set of 5+ reps @ 85%
  • 1 set of 5 reps of Pendlay Rows

Met-Con WOD:

Since it is October 21st and “Murph” is just a few weeks away:

  • 800m Run to start (St. Mary’s Loop) or Row 800m

and then:

  • 21 Double Unders (or 84 Single Skips)
  • 21 Push Ups
  • 21 Sit Ups with Plate Overhead
  • 21 Power Cleans @ 75/45
  • 21 Pull Ups
  • 21 Power Snatch @ 65/35
  • 21 Air Squats
  • 21 Push Press @ 75/45
  • 21 Hollow Rocks
  • 21 SDHP (Sumo Deadlift High Pull) with KB
  • 21 KB Swings
  • 21 Burpees

and finish with:

  • 400m Run or Row (whatever you didn’t do first round)

Day 31: Friday, October 18

Image may contain: one or more people, people standing, shoes, shorts, basketball court, outdoor and text

PREPARATION:

  • 10 Good Mornings
  • 10 Pendlay Rows
  • 10 Barbell Groovers
  • 5 Inchworms

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:

In teams of 3:

  • 90 Calories on Rower/Bike/Ski
  • 30 D-Ball Over the Shoulder
  • 81 Calories on Rower/Bike/Ski
  • 30 Devil’s Press with 2 DB’s
  • 72 Calories on Rower/Bike/Ski
  • 30 Hang Squat Clean Thrusters @ 65/45 
  • 63 Calories on Rower/Ski/Bike

Day 30: Thursday, October 17

 

Image may contain: one or more people and text

Grade 8, Lilyan Lunn, hits a beauty 160#

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

and now keep building to a Push Press Max

Met-Con WOD:

Complete for time, as fast as possible:

  • 30 Calorie Row/Bike/Ski
  • 27 Sit Ups
  • 24 Push Ups
  • 21 KB Swings
  • 18 Air Squats
  • 15 Box Jumps
  • 12 Burpees

and then:

  • 27 Calorie Row/Bike/Ski
  • 24 Sit Ups
  • 21 Push Ups
  • 18 KB Swings
  • 15 Air Squats
  • 12 Box Jumps
  • 9 Burpees

 

Day 29: Wednesday, October 16

Image may contain: indoor

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%
  • 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> Partner Action

AMRAP in 8:00 of:

  • Partner 1 – 3 reps of Hang Power Clean + 3 reps of Push Press @ 95/55
  • 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

Day 28: Tuesday, October 16

Image may contain: mountain, outdoor and nature

Eric Mitchell representin’ in Lake Louise

PREPARATION:

3 rounds of:

  • 10 DB Shoulder Press
  • 8 DB Front Raises
  • 6 DB Rows

STRENGTH:

Bench Press 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:

Complete the following triplets in any order:

AMRAP in 6 minutes of:

  • 10 Back Squats @ 105/65 (scale to 45% of Max)
  • 8 Russian Twists with KB
  • 6 Box Jumps 

REST 3 minutes

AMRAP in 6 minutes of:

  • 10 Deadlifts @ 135/95 (scale to 45% of Max)
  • 8 Hand-Release  Push Ups
  • 6 Weighted Sit Ups with plate

REST 3 minutes

AMRAP in 6 minutes of:

  • 10 DB Press @ 35/25
  • 8 DB Rows @ 35/25
  • 6 Hollow Rocks

 

Day 27: Friday, October 11

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

Deano the Machino

PREPARATION:

  • 25 Jumping Jacks + 20 Air Squats + 15 Sit Ups + 10 Push Ups
  • 10 Single Leg Deadlifts
  • 10 Opposite Toe Touches

STRENGTH:

  • 1 set of 8 reps of Deadlifts @ 50%
  • 1 set of 6 reps @ 60%
  • 1 set of 5 reps @ 70% (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:

With a partner; split up work however you see fit:

  • 800m Row/Ski or 1600m Bike
  • 70 KB Swings
  • 60 Air Squats
  • 50 Deadlifts @ 65/45 (or you may use 95/65)
  • 40 Push Press @ 65/45 
  • 30 Back Squats @ 65/45 
  • 20 Hanging Power Cleans @ 65/45 
  • 10 Power Snatch @ 65/45

 

Day 26: Thursday, October 10

Image may contain: 2 people, people smiling

Elayna and Savannah 

PREPARATION:

  • 10-1 reps of Push Ups with your partner (alternating)
  • 10 reps of Partner-Pushdown thingies
  • partner shoulder openers

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% (extra warm-up set)
  • 1 set of 5 reps @ 85%
  • 1 set of 3 reps @ 90%
  • 1 set of 1 + reps @ 95%

then:

  • Max reps of Push Press with last weight from above^

Met-Con WOD:

PART A> “let’s get outside”

As Fast as Possible complete the following:

  • 800m Run (St. Mary’s Loop)
  • 30 Strict Shoulder Press @ 65/35
  • 400m Run (Canoe Club Loop)
  • 25 Push Press @ 75/45
  • 200m Run (Baseball Equipment Shed)
  • 20 Push Jerk @ 85/55

REST 3:00

PART B>

Complete the following:

  • 2 Downhill Prowler Pushes and 2 Uphill Prowler Pushes
  • 2 Efforts of Sled Pulls

 

Day 25: Wednesday, October 9

Image may contain: one or more people and indoor

One size does not fit all!

PREPARATION:

  • 10 Goblet Squats
  • 10 Front Squats with bar
  • 10 Back Squats with bar
  • 10 Push Press with bar

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% (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>

AMRAP, in 3 rounds, as follows:

ROUND 1: with 45 seconds of WORK with 15 seconds of REST

ROUND 2: with 40 seconds of WORK with 20 seconds of REST

ROUND 3: with 35 seconds of WORK with 25 seconds of REST

  • Push Press @ 65/45
  • Rowing or Bike or Ski Erg or Skipping
  • KB swings
  • Step-up taps to a Med Ball
  • Sit Ups

REST 1:00 between Rounds

PART B> NOT for time

Complete, in any order, 20 reps of:

  • Standing Bicep Barbell Curls 
  • Tricep Kickbacks
  • Ski Erg for calories
  • GHD Sit Ups
  • DB Rear Laterals
  • Front Raises with plates
  • Overhead Barbell Shrug
  • TRX strap Push Ups
  • Airdyne Bike for Calories