Monthly Archives: April 2017

Day 52: Monday, May 1

me and hogo

Hanging in Montreal in a course with Canada’s Six Time Strongest Man, Hugo Girard –

PREPARATION:

2 rounds of:

  • run 1 lap + 1 length of carioca (switch sides each lap)
  • 10 Goblet Squats
  • 12 BB Push Press 

STRENGTH:

We are on a “Deload” week, so I though I would mix things up before we start a new cycle next Monday

Superset the following 5 rounds:

  • 5 reps of Incline Bench Press @ 65%, 70%, 75%, 80%, 85%
  • 5 reps of 1 Arm DB Row

Superset the following 4 rounds:

  • 4 reps of BB Row @ heavier each round
  • 4 reps of DB Bench Press @ heavier each round

Superset the following for 3 rounds:

  • 5 reps of DB Pullovers @ heavier each round
  • 15 reps of DB Rear Laterals @ lightweight:)

Superset the following for 2 rounds:

  • 10 Dips
  • 10 BB Curls

Met-Con WOD:

 5 rounds for time of:

  • 12 Air Squats
  • 12 Push Ups
  • 12 Walking Lunges with 25/15 KBs or DBs
  • 200m Row/Ski/Airdyne or run 1 outer loop + 1 inner loop
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Day 51: Friday, April 28

Image may contain: 6 people, people smiling, people sitting and outdoor

The ladz in the Big Apple

PREPARATION:

  • 10 Good Mornings (slow and controlled with light bar)
  • 8 Inchworms
  • 6 Glute Bridge holds for 10 seconds each

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% 

Met-Con WOD:

Complete the following for time

  • 20 Sit Ups
  • 20 Deadlifts
  • 10 Push Ups
  • 20 Hang Power Cleans
  • 20 Sit Ups
  • 20 Strict Presses
  • 10 Push Ups 
  • 20 Push Presses
  • 20 Sit Ups
  • 20 Jerks
  • 10 Push Ups
  • 20 Swings
  • 20 Sit Ups
  • 20 Sumo Deadlift HIgh-Pulls
  • 10 Push Ups
  • 20 Snatches (Left Hand)
  • 20 Sit Ups
  • 20 Snatches (Right Hand)

Day 50: Thursday, April 27

PREPARATION:

  • 30 Jumping Jacks
  • 20 Mountain Climbers
  • 10 Pistols

STRENGTH:

We are catching up from Tuesday’s missed class…

  • 1 set of 8 reps of Squats @ 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% 

 

  • 1 set of 8 reps of Strict Shoulder 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% 

Met-Con WOD:

Complete the following for time:

Lumberjack Lite

  • 15 Deadlifts 155/95 
  • Run 200m
  • 15 KB swings 
  • Run 200m
  • 15 Overhead Squats 75/45
  • Run 200m
  • 15 Burpees
  • Run 200m
  • 15 Pull Ups
  • Run 200m
  • 15 Box jumps
  • Run 200m
  • 15 DB Squat Cleans 35/10 
  • Run 200m

 

Day 49: Wednesday, April 26

  • since we missed yesterday…

PREPARATION:

3 rounds of:

  • 8 Push Ups with Twist to side for stretch
  • 8 Jumping Lunges
  • 8 Hollow Rocks

STRENGTH:

  • 1 set of 8 reps of Cleans @ 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% 

Met-Con WOD:

Every 40 seconds for 10 rounds of:

  • 1 Front Squat @ 65%

REST 4 minutes

Every 40 seconds for 10 rounds of:

  • 1 Hang Power Clean @ 65%

REST 4 minutes

Complete the following AFAP:

  • 10 KB SDHP
  • 15 Pull Ups
  • 20 KB Swings
  • 25 Wall Balls
  • 30 Double Unders
  • 25 KB Push Press (alternate)
  • 20 Push ups
  • 15 Box Jumps
  • 10 Goblet Squats

Day 48: Tuesday, April 25

  • this is the workout for Mr. Strachan’s class…

PREPARATION:

3 rounds of:

  • 8 Push Ups with Twist to side for stretch
  • 8 Jumping Lunges
  • 8 Hollow Rocks

STRENGTH:

  • 1 set of 8 reps of Cleans @ 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% 

Met-Con WOD:

Every 40 seconds for 10 rounds of:

  • 1 Front Squat @ 65%

REST 4 minutes

Every 40 seconds for 10 rounds of:

  • 1 Hang Power Clean @ 65%

REST 4 minutes

Complete the following AFAP:

  • 10 KB SDHP
  • 15 Pull Ups
  • 20 KB Swings
  • 25 Wall Balls
  • 30 Double Unders
  • 25 KB Push Press (alternate)
  • 20 Push ups
  • 15 Box Jumps
  • 10 Goblet Squats

 

Day 47: Monday, April 24

Image may contain: one or more people and outdoor

You get what you are willing to pay for!

PREPARATION:

  • 10 Strict Press with bar
  • 8 Seated Strict Press with bar
  • 6 Push Press with bar

STRENGTH:

  • 1 set of 10 reps of Bench Press @ 50%
  • 1 set of 8 reps @ 60%
  • 1 set of 5 reps@ 85%  
  • 1 set of 3 reps @ 90% +
  • 1 set of 1+ reps @ 95% 

then:

  • 2 sets of 5 “Heavier than Ever “reps of Pendlay Rows

Met-Con WOD:

PART A>

8 minute AMRAP of:

  • 2 Squat Cleans @ 80%
  • 4 Pull Ups
  • 6 Hand-Release Push Ups

REST 3 minutes

PART B>

Complete the following for time:

  • 50 Air Squats
  • 25 Push Press @ 50%
  • 50 Air Squats

REST 3 minutes 

PART C>

Complete the following for time:

  • Run the Canoe Club Loop
  • 3 trips ups and down the main staircase to the top floor

Day 46: Friday, April 21

Image may contain: one or more people, people playing sports and indoor

Perfect previous practice produces perfect permanent performance

PREPARATION:

  • Run 1 lap
  • 10 Inchworms
  • 10 Good Mornings
  • 10 Top-Down Romanian Deadlifts (RDLs)

STRENGTH:

  • 1 set of 8 reps of Deadlifts @ 50%
  • 1 set of 6 reps @ 60%
  • 1 set of 3 reps@ 80%  
  • 1 set of 3 reps @ 85%
  • 1 set of 3+ reps @ 90% 

Met-Con WOD:

Complete “The Chief” for time (the entire workout including REST is 27 minutes – if time is short, go with a 1 minute REST):

5 rounds of:

AMRAP in 3 minutes of:

  • 3 Power Cleans @ 95/55
  • 6 Push Ups
  • 9 Air Squats

REST 2 minutes between rounds

 

Day 45: Thursday, April 20

Image may contain: 3 people, people standing and outdoor

The Bears are coming out of hibernation…

PREPARATION:

  • 10 Strict Press
  • 10 Seated Press
  • 10 Push Press

STRENGTH:

  • 1 set of 8 reps of Strict Shoulder Press @ 50%
  • 1 set of 6 reps @ 60%
  • 1 set of 3 reps@ 80%  
  • 1 set of 3 reps @ 85% 
  • 1 set of 3+ reps @ 90% 
  • 1 set of Max reps of Push Press @ ^

Met-Con WOD:

In a group of 5 people, complete the following for time:

  • Row 1000m
  • 50 Box Jumps 
  • 50 Pull Ups
  • 50 KB Swings 
  • 50 Walking Lunges
  • 50 Knees to Elbows (or Toes to Bar)
  • 50 Push Press @ 65/45
  • 50 Hollow Rocks
  • 50 Wall Balls 
  • 50 Burpees
  • 50 Double Unders (or 20 Singles each)
  • Row 1000m

if your group finishes, re-start the 50’s…

Day 44: Wednesday, April 19

marissa

Marissa gets her rope climb:)

PREPARATION:

  • run 1 lap of halls
  • 10 Prisoner Squats
  • 10 KB Taters

STRENGTH:

  • 1 set of 8 reps of Squats @ 50%
  • 1 set of 6 reps @ 60%
  • 1 set of 3 reps@ 80%  
  • 1 set of 3 reps @ 85% 
  • 1 set of 3+ reps @ 90% 

Met-Con WOD:

In a group of 5 people, complete the following for time:

  • Row 1000m
  • 50 Box Jumps 
  • 50 Pull Ups
  • 50 KB Swings 
  • 50 Walking Lunges
  • 50 Knees to Elbows (or Toes to Bar)
  • 50 Push Press @ 65/45
  • 50 Hollow Rocks
  • 50 Wall Balls 
  • 50 Burpees
  • 50 Double Unders (or 20 Singles each)
  • Row 1000m

Day 43: Tuesday, April 18

Image may contain: one or more people

from the page of Reevolve Clothing

PREPARATION:

  • 20 Push Press with bar
  • 15 Bent-over Rows with bar
  • 10 Hang Power Cleans with bar
  • 5 Hang Squat Cleans with bar

STRENGTH:

  • 1 set of 10 reps of Bench Press @ 50%
  • 1 set of 8 reps @ 60%
  • 1 set of 3 reps@ 80%  
  • 1 set of 3 reps @ 85%
  • 1 set of 3+ reps @ 90% 

then:

  • 1 set of 6 reps of Cleans @ 50%
  • 1 set of 5 reps @ 60%
  • 1 set of 3 reps@ 80%  
  • 1 set of 3 reps @ 85%
  • 1 set of 3+ reps @ 90% 

Met-Con WOD: “Six by Six”

6 rounds for time:

  • 6 KB swings
  • 6 Sit Ups
  • 6 Air Squats
  • 6 Push Ups
  • 6 Deadlifts @ 95/65
  • 6 Front Squats @ 95/65