Monthly Archives: October 2016

Day 37: October 31

Happy Hallow’een!

PREPARATION:

EMOM for 4 minutes of:

  • 8 Push Ups
  • 8 Air Squats
  • 8 Sit Ups

STRENGTH:

  • 1 set of 8 reps of Bench Press @ 50% + 5 pounds
  • 1 set of 6 reps @ 60% + 5 pounds
  • 1 set of 3 reps @ 80% + 5 pounds
  • 1 set of 3 reps @ 85% + 5 pounds
  • 1 set of 3 reps @ 90% + 5 pounds

then:

  • 2 sets of 12 reps of Pendlay Rows

Met-Con WOD:

With a partner complete the following activities using a 12, 11, 10,… 1 pattern

  • so, you do 12, your partner does 11; you do 10; your partner does 9; and so forth 
  • carry on to next activity and repeat the pattern
  • do this quickly and with excellent form
  • use the same barbell weight throughout
  1. sit ups – partner holds feet
  2. KB swings
  3. push press
  4. jumping jacks
  5. push ups
  6. hang power Hallowcleans
  7. barbell or dumbbell rows
  8. floor press (relax upper arm on floor each time)
  9. deadlifts
  10. jumping pull ups
  11. wall balls
  12. goblet squats

Day 36: Thursday, October 28

Abby takes the Yoke for a spin

PREPARATION:

20-15-10 of the following:

  • Banded Good Mornings
  • KB Swings
  • One Arm KB Push Press 

STRENGTH:

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

then: 

  • the same for Deadlifts (as we will be away tomorrow)

Met-Con WOD:

 “JACK-Lite” 12 minute AMRAP of:

  • 10 Push PRess (95/55)
  • 8 Kettle Bell Swings
  • 6 Box Jumps

Day 35: Wednesday, October 26

Absolutely great effort by both classes today!

PREPARATION:

  • 20 Prisoner Squats
  • 20 Forward Arm Circles/20 Backward
  • 20 PalmUp/Palm Down Shoulder Preppers

STRENGTH:

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

Met-Con WOD:

Part A: complete with a partner of relatively equal strength; one person working at a time)

  • 50 Deadlifts 115/65  (so 50 reps between the two partners)
  • 50 Double Unders or 100 Singles (no complaining – we all need to get better)
  • 40 Back Squats 95/65
  • 50 Double Unders
  • 30 Power Cleans 85/55
  • 50 Double Unders
  • 20 Thrusters 65/45
  • 50 Double Unders

Part B: Individual Action

1 rounds of the following:

  • run around the school outside loop
  • 25 Air Squats
  • 25 Sit Ups (plate overhead)
  • 25 Push Ups (plate on back)
  • 25 Lunges

Day 34: Tuesday, October 25

New signs going up in weight room courtesy of Trevor Smith:)

PREPARATION:

  • help set up the equipment for the Strongman Team Comp
  • 10 Goblet Squats
  • 2 laps of halls

STRENGTH:

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

Met-Con WOD: “Strong Wo(Man) Comp”

  • The Strongman Comp today will be done in a group format
  • Each team will have 5 or 6 members
  • Each team will start at a station and rotate sequentially
  • Each station will last 4 minutes; there will be a 2 minute REST period between each station
  • Be careful while lifting and moving; it is okay to let someone on your team pick up a few extra reps while you recover; you can do the same for them:)

STATION 1: “The Yoke’s On You”

  • carry the Yoke from cone to cone as many times as possible in the time
  • each length is worth 150 pounds when the Yoke is empty
  • keep accurate track of trips 
  • SCORE is TOTAL POUNDS carried in the 4 minutes

STATION 2: “Sandbag Stairmaster”

  • carry the sandbag up the stairs to the first landing, and then perform 5 Zercher Squats
  • return to your team and drop the sandbag on the floor
  • every team member must clean the sandbag each time they pick it up
  • SCORE is the TOTAL NUMBER of trips up and down (up/down is 1) in the 4 minutes

STATION 3: “Famer’s Carries”

  • Carry the weights from cone to cone – two weight choices available
  • next person cannot go until the previous partner is back behind the tire
  • SCORE is the TOTAL NUMBER of trips (there and back is 1) in the 4 minutes

STATION 4: “Do you have the stones?”

  • the first person picks up the Atlas Stone and carries it to the Jerk Block and places it on the rubber mat top
  • the second person picks it up from the other end of the Jerk Block and returns it to the start point
  • the third person picks it up and the process repeats for the fourth and subsequent partners
  • SCORE is the TOTAL NUMBER of carries in the 4 minutes

STATION 5: “Time to Log In”

  • depending on your ability, use either “Smoothie” (the Strongman Log) or the Fat bar axle to put the weight overhead
  • any way possible overhead is fine – full lockout is mandatory
  • keep accurate score (90 pounds for Log; 60 piunds for Fat Bar
  • SCORE is the TOTAL POUNDS lifted overhead by the team in the 4 minutes

Day 33: Monday, October 24

PREPARATION:

  • 30 Jumping Jacks
  • 24 Mountain Climbers
  • 18 Push Ups
  • 12 Sit Up Get Ups

STRENGTH:

Bench Press as follows:

  • 1 set of 10 reps @ 50%
  • 1 set of 8 reps @ 60%
  • 1 set of 5 reps @ 75%
  • 1 set of 5 reps @ 80%
  • 1 set of 5 reps @ 85%

Met-Con WOD: 

This workout is done in teams of two with only one person working at a time:

  • 4 minutes to complete 50 Thrusters @ 65/45
  • use the balance of the time to complete Clean and Jerks @ same weight

REST 2 minutes

  • 4 minutes to complete 70 Goblet Squats
  • use the balance of the time to continue adding to Clean and Jerk total

REST 2 minutes

  • 4 minutes to complete 90 Push Ups
  • use the balance of the time to continue adding to the Clean and Jerk total

REST 2 minutes

  • 4 minutes to complete 110 Sit Ups
  • use the balance of the time to complete your total number of Clean and Jerks

Day 32: Friday, October 21

  • We have the special treat of having Devon Larratt talk to our classes on Friday!!
  • He has changed his schedule so that he can spend more time with us while it is our class time.
  • Devon will talk to us about training and commitment to task, and he will show us how to arm wrestle – he is bringing in his tables
  • at 10:30, Hallie Cotnam, award winning CBC reporter, will be on hand to interview Devon and check on our gym

 

  • If we have time, we will do our Deadlifts

PREPARATION:

  • 10 Single Leg Deadlifts
  • 20 KB Swings
  • 10 Good Mornings with rubber bands

STRENGTH:

  • 1 set of  8 reps of Deadlifts @50% 
  • 1 set of 6 reps @ 60% 
  • 1 set of 5 reps @ 65%
  • 1 set of 5 reps @ 75%
  • 1 set of 5+ reps @ 85%

 

Day 31: Thursday, October 20

Jamie pickin’ up at the bars!

And… World Champ Arm Wrestler, Devon Larratt, will be here over the lunch hour on Friday! Come try your luck!!

PREPARATION:

  • 8 Push Ups
  • 8 Jumping Lunges
  • 8 DBell Press

STRENGTH:

  • 1 set of  8 reps of Strict Shoulder Press @40% 
  • 1 set of 6 reps @ 60% 
  • 1 set of 5 reps @ 65%
  • 1 set of 5 reps @ 75%
  • 1 set of 5+ reps @ 85%

then:

  • 1 set of as many reps as possible of Push Press with 85%

Met-Con WOD:

Part A>

  • Spend up to 20 minutes establishing a Max Box Jump height

PART B>

We will break into three groups to maximize space and equipment

18-12-6 of:

  • KB Swings
  • Sit Ups

REST 2 minutes

12-8-4 of:

  • Pull Ups
  • Burpees

REST 2 minutes

12-8-4 of:

  • Row/Bike/Ski for Calories
  • Push Press @ 75/45

Day 30: Wednesday, October 19

PREPARATION:

  • skip down main hallway
  • Bear Crawl the back hallway
  • 6 Pistol Squats

STRENGTH:

  • 1 set of  8 reps of Squats @50% 
  • 1 set of 6 reps @ 60% 
  • 1 set of 5 reps @ 65%
  • 1 set of 5 reps @ 75%
  • 1 set of 5+ reps @ 85%

Met-Con WOD:

WE will discuss the loading to be used for this.

Form is not to be compromised in order to add more weight.

4 rounds of the following for time:

  • 2 Hang Power Cleans
  • 4 Front Squats
  • 6 Thrusters
  • 8 Deadlifts
  • 10 Box Jumps

each round needs to be heavier than the last if form is still impeccable

FINISHER:

  •  Tabata Sit Ups

Day 29:Tuesday, October 18

 

Garnet and Gold is always in season!

PREPARATION:

  • Run 2 laps
  • 20 Partner Air Squats
  • 20 Partner Sit Ups (feet hooked)

STRENGTH:

  • 1 set of  8 reps of Cleans @ 50% 
  • 1 set of 6 reps @ 60% 
  • 1 set of 5 reps @ 65%
  • 1 set of 5 reps @ 75%
  • 1 set of 5+ reps @ 85%

Met-Con WOD: Chipper Action

20 Wall balls
20 Medicine Ball Cleans
20 Sit-ups
20 Box Jumps
20 Push-ups
20 Double-unders
20 Pull-ups
20 Slam balls
20 Kettlebell Snatches (heavier than ever…)
20 Push Press 95/65 (or heavier)
20 Dips
20 Burpees over partner (yes, over your partner)
20 GHD sit-ups
20 Barbell Step-Ups (95/65)
20 Ab-wheel Rollouts (use the barbell from Push Press or Step-Ups)

Day 28: Monday, October 17

New bars, Med balls and KBs in the Steel Mill from Hatlex

  • since we missed our Deadlift session on Friday, we will do it today
  • the Bench Press session is part the ‘deload’ protocol

PREPARATION:

  • Hang from a Pull Up Bar as long as possible
  • 5 Inchworm Push Ups
  • 20 Banded Good Mornings

STRENGTH:

  • 1 set of 8 reps of Deadlifts @ 50%
  • 1 set of 6 reps @ 65%
  • 1 set of 5 reps @ 85%
  • 1 set of 3 reps @ 90%
  • 1 set of 1 + reps @ 95%

then:

  • 1 set of 8 reps of Bench Press @ 50%
  • 1 set of 5 reps @ 65%
  • 1 set of 5 reps @ 75%
  • 1 set of 5 reps @ 85%

Met-Con WOD:

  • PART A (alternate with a partner):

    3 rounds of:

    • 10 Deadlifts @ 60% of your Max
    • 10 Hand-Release Push Ups
    • 10 Med Ball Sit Ups

    PART B: “Midline Madness”

    3 rounds of the following:

    • 5 Toes to Bar
    • 10 Hollow Rocks
    • 10 Supermans
    • 20 Flutterkicks
    • 30 second Elbow Plank