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Day 34: Monday, October 23

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Finn Barry is crushin’ it at Bishops University

PREPARATION:

3 rounds of:

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

STRENGTH:

Bench Press as follows:

  • 1 set of 8 reps @ 50%
  • 1 set of 6 reps @ 60%
  • 1 set of 5 reps @ 65%
  • 1 set of 3 reps @ 70%
  • 1 set of 1 rep @ 80%
  • 1 set of 1 rep @ 90%
  • 1 set of 1 rep @ heavier
  • 1 set of 1 rep @ heavier (try to set a new Max)

Met-Con WOD:

Partner Action: 

  • Run 1 lap outside of school with 25/15 plate (switch off as needed with plate)*
  • 40 Plate Pass Sit Ups with 25/15 plate
  • 40 Overhead Lunge with 25/15 plate*
  • Run 1 lap outside of school with 35/18 KB*
  • 40 KB Swings with 35/18*
  • 40 Goblet Squats with 35/18*
  • Run 1 lap outside of school with MedBall*
  • 40 Med Ball Cleans*
  • 40 Wall Ball*
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Day 33: Friday, October 20

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PREPARATION:

  • 10 steps of X-Band Walk
  • 10 Reverse Hypers
  • 10 Glute Bridges

STRENGTH:

Deadlifts as follows:

  • 1 set of 8 reps @ 50%
  • 1 set of 6 reps @ 60%
  • 1 set of 5 reps @ 65%
  • 1 set of 3 reps @ 70%
  • 1 set of 1 rep @ 80%
  • 1 set of 1 rep @ 90%
  • 1 set of 1 rep @ heavier
  • 1 set of 1 rep @ heavier (try to set a new Max)

Met-Con WOD:  TEAM CHALLENGE

Let’s finish up this event once and for all:)

EVENT #4:

  • each team will do a Maximum number of Shuttle Runs in 5:00
  • this will be done on front lawn
  • score will be total number of trips from cone to cone

EVENT #5:

  • each team will do KB Swings for 5:00
  • only 53# and 35# KBs allowed
  • 3 barbells must be held overhead while reps are counted
  • score will be total number of swings for the group

 

Day 32: Thursday, October 19

Image may contain: 1 person

PREPARATION:

  • Run 1 lap of halls
  • 10 reps of Push Press from the Knees (emphasize hip drive)
  • 10 KB Push Ups

STRENGTH:

Strict Press as follows:

  • 1 set of 8 reps @ 50%
  • 1 set of 6 reps @ 60%
  • 1 set of 5 reps @ 65%
  • 1 set of 3 reps @ 70%
  • 1 set of 1 rep @ 80%
  • 1 set of 1 rep @ 90%
  • 1 set of 1 rep @ heavier
  • 1 set of 1 rep @ heavier (try to set a new Max)

then:

  • try to establish a new Push Press Max

Met-Con WOD:  TEAM CHALLENGE

This is a continuation of the team event for fun yesterday:

EVENT #3:

  • each team needs to perform Maximum D-Ball over the Shoulder lift in 5:00
  • there will be a few options for D-Ball weight – it will be multiplied by number of team reps

EVENT #4:

  • each team will do a Maximum number of Shuttle Runs in 5:00
  • this will be done on front lawn
  • score will be total number of trips from cone to cone

EVENT #5:

  • each team will do KB Swings for 5:00
  • only 53# and 35# KBs allowed
  • 3 barbells must be held overhead while reps are counted
  • score will be total number of swings for the group

 

 

Day 31: Wednesday, October 18

Image may contain: one or more people and indoor

PREPARATION:

20-15-10 of:

  • Air Squats
  • Plate Sit Ups
  • Push Ups

STRENGTH:

Every 2 minutes, for 10 minutes (5 sets):
Front or Back Squat as follows:

  • Set 1 – 6 reps @ 65%
  • Set 2 – 4 reps @ 75%
  • Set 3 – 2 reps @ 80%
  • Set 4 – 2 reps @ 85%
  • Set 5 – 1 rep @ 90%

followed by…

  • 1 set of Front or Back Squat for Max Unbroken Reps @ 80%

Rest 3 minutes, and then…

  • 1 set of Front or Back Squat x the same number of reps achieved for max reps above @ 70%

Met-Con WOD:  TEAM CHALLENGE

This is a 5 person team event for fun:

EVENT #1: 

  • each member rows 20 strokes
  • once all members have gone, REPEAT
  • score is metres rowed

EVENT #2:

  • each team needs to Bench Press for 5:00
  • there will be 3 bars available with light, medium and heavy weight
  • score is total pounds lifted in 5 minutes by all members added together

EVENT #3:

  • each team needs to perform Maximum D-Ball over the Shoulder lift in 5:00
  • there will be a few options for D-Ball weight – it will be multiplied by number of team reps

EVENT #4:

  • each team will do a Maximum number of Shuttle Runs in 5:00
  • we will probably do on the front lawn
  • score will be total number of trips from cone to cone

 

 

Day 30: Tuesday, October 17

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PREPARATION:

4 rounds of (share bar with a partner):

  • 2 Bear Complex
  • 5 Jumping Squats

STRENGTH:

“Deload Week”

Every 90 seconds, for 4 rounds (6 minutes), complete:

  • 1 High Hang Squat Clean + 1 Hang Squat Clean @ 50%, 55%, 60%, 65%

Every 90 seconds, for 3 rounds, (4:30) complete:

  • 2 Squat Cleans @ 65%, 70% and 75% 

Every  90 seconds, for 3 rounds, (4:30)complete:

  • 1 Squat Clean + 1 Thruster @ 75%, 80% and 85%

Every 90 seconds, for 3 rounds, (4:30)complete:

  • 1 Squat Clean Thruster @ heavier than ^

Met-Con WOD: Since it is the 17th…

Run the St. Mary’s Loop, and then:

  • 17 Wall Balls
  • 17 Medicine Ball Cleans
  • 17 Sit Ups
  • 17 Box Jumps
  • 17 Push Ups
  • 17 Calories on Rower/Airdyne/Ski Erg
  • 17 Pull Ups
  • 17 Slam balls
  • 17 Barbell Curls
  • 17 Dips
  • 17 Reverse Hypers
  • 17 Barbell Step-Ups (loaded Barbell on your back as you step up and down)
  • 17 Ab-wheel Rollouts 

then…. Run the Canoe Club Loop

Day 29: Monday, October 16

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

PREPARATION:

3 rounds of:

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

STRENGTH:

“Deload Week”

  • 1 set of 10 reps of Bench Press @ 50%
  • 1 set of 6 Pendlay Rows
  • 1 set of 8 reps @ 60%
  • 1 set of 6 Pendlay Rows
  • 1 set of 5 reps@ 65%
  • 1 set of 6 Pendlay Rows
  • 1 set of 5 reps @ 75%
  • 1 set of 6 Pendlay Rows
  • 1 set of 5+ reps @ 85%
  • 1 set of 6 Pendlay Rows

Met-Con WOD:

Today’s workout is a two-parter, so the idea is to go AHAP (As Hard As Possible) on each one. Use your REST to get a drink and some fresh air.

PART A>

 In a group of 4 using three bars loaded accordingly; one athlete working at a time, complete:

4 rounds of the following for time:

  • 8 Deadlifts @ 95/65
  • 6 Hang Power Cleans @ 75/55
  • 4 Thrusters @ 65/45

REST 3 minutes (stay with your group of 4)

4 rounds of the following for time:

  • 10 KB SDHP
  • 10 KB Goblet Squats
  • 10 KB Swings

REST 3 minutes (stay with your group of 4)

3 rounds of the following for time:

  • 10 Push Press @ 65/45
  • 8 Sit Ups with KB Overhead
  • 6 Burpees over the Bar

Day 28: Friday, October 13

Image may contain: 1 person

This is a good move by our Intermediate VP!

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 @ 60%
  • 1 set of 5 reps @ 85%
  • 1 set of 3 reps @ 90%
  • 1 set of 1 + reps @ 95%

Met-Con WOD:

20 Min AMRAP @ 60-70% effort level of:

  • 10 Single Arm DB Push Press (5L/5R) 
  • 10 Single Arm Hanging DB Snatches  (5L/5R)
  • 10 Ring Rows 
  • 15 Strict Sit Ups 
  • 15 Russian Swings @ 53/35
  • 15/12 Calorie Row
  • 100 Single Unders  

 

Day 27: Thursday, October 12

sean at whitehouse

PREPARATION:

2 rounds of:

  • 12 Goblet Squats
  • 10 Air Squats
  • 8 Russian Twists with KB

STRENGTH:

  • 1 set of 8 reps of Strict Shoulder Press @ 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 Max reps of PUSH PRESS with last weight used^

Met-Con WOD:

Team “Fight Gone Bad”-ish

  • 1 minute of work at each station
  • 30 seconds REST between
  • 2 minute REST between rounds

3 rounds of:

  • Wall Balls
  • KB Swings
  • Box Jumps (Step Up/Downs)
  • Push Press
  • Calorie Row

 

Day 26: Wednesday, October 11

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Always representin’

PREPARATION:

  • run 1 lap or row 200m
  • 10 X-Band Walks
  • 8 DB Push Press
  • 6 DB Hang Squat Cleans

STRENGTH:

  • 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%

Met-Con WOD:

This is a partner workout – you may switch at any point, but only one person works at a time:

EMOM,  for 10 minutes (10 rounds):

  • 4 Pull Ups
  • 8 Push Ups
  • 12 Air Squats

In the balance of the minute, complete as many D-Ball over the Shoulder as possible 

REST 3 minutes

E2MO2M, for 10 minutes (5 rounds):

  • 12 Deadlifts @ 95/55
  • 8 Hang Power Cleans @ 95/55
  • 4 Push Press @ 95/55

In the remainder of the 2 minutes, complete as many Burpees as possible

Day 25: Tuesday, October 10

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  • there are also some t-shirts, tank tops and muscle shirts left

PREPARATION:

2 rounds of:

  • 12 Push Ups
  • 10 Sit Ups
  • 8 Air Squats

STRENGTH:

  • 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%

2 minutes

  • 1 set of 6 reps Cleans @ 60%
  • 1 set of 5 reps @ 85%
  • 1 set of 3 reps @ 90%
  • 1 set of 1 + reps @ 95%

Met-Con WOD:

“Death by KB”

With a 20 min running clock and a KB perform

  • 1 Goblet Squat during the first minute,
  • 2 KB Swings during the second minute,
  • 3 Goblet Squats during the third minute,
  • 4 KB Swings during the fourth minute…And so on. 
    When you cannot complete the required reps any minute, your workout is over. 
    Example. If you do not complete 14 KB Swings, and only complete 12, your score is 13+12.The workout ends at 20 minutes regardless.