Friday 10302020

Warmup 15-12-9Cal Bbcomplex after each 5-good morning 4- elbow rot 3 hang muscle cleans 2 presses 1 power clean n jerk Thorstic opener on medballFront rack banded stretch Strict gymnastics 10 min 10-9-8-7-6-5-4-3-2-1Strict pull-ups Strict HSPU Modifications Banded...

Thursday 10292020

Stretch Puppy dog Twisted cross Wrist Pigeon Butterfly Pike Straddle Frog Couch Active recovery 5 rds 1 min bike 1 min. Reverse lunge 1 min row 1 min kB swings 1 min rest Or Run 5 k domville Run 3.6 Hampton rd to almon up Clark rd 2 k to Oakville...

Wednesday 10282020

Warmup X2 200 m run 15 banded good morning 15 sit-ups 7 scap pull-ups 5 walkouts Then .. 2 rds 20 sec Handstand weight shifting 7 kip swings Then …. 1 min Puppy dog wall1 min Pigeon You can pick body armour or gymnastics for todays first piece ….15 min...

Tuesday 10272020

Warmup 10-8-6-4-2Hollow rocks spider man reach Then 1 min machine Barbell complex empty 1 min machine Barbell complex lighter 1 min machine Barbell complex light BC =7 deadlifts 5 muscle cleans 3 press n reach Midline x310 medball dead bugs 20 sit-ups 30s hollow hold...

Monday 1026/2020

WARMUP Emom x8 min 1. 12/10 cal 2. 10Cossack squats 3. 10 hollow rocks + 10 sit-ups 4. 5 pushups + 10airsquats 1 min Couch stretch 1 min Straddle Strength Back squats 10-8-6-4-265/72/78/83/88%WodFight night Amrap 20 min 20 thrusters 75/5520 hang power snatches 20box...

Friday 10232020

Warmup Foam roll lats Banded distraction Couch Activation 8 cal 7 scap pull-ups 6 kip swings 5 walkouts 8 cal 7 hrpu 6 strict pu 5 inch worms 8 cal 7 ring rows 6 ring dips 5 ring mu transition drills (your choice ) low ring perhaps Gymnastics 1 min assault , 40% max...

Thursday 10222020

Active recovery Stretch 20 min Puppy dog Twisted cross Wrist stretch Pigeon Dragon Lizard Hamstring Straddle Butterfly Couch Options 5k run domeville 3.6 k run almond and around to Hampton 2 k run Oakville acres down to driveway past fence n...

Wednesday 10212020

Warmup Core – tabata Russian twists Strength E2 mom x 20 min 1 rope climb + 1 Squat Snatch Start at 50% & build 21-15-9 Assault bike Bar facing burpees Repeat from last week 3-5 rpms...

Tuesday 10202020

Heyyy Team! Wanted to give you all a quick update on our current cycle and what’ll come next! We are working Gymnasty –  3 focus areas (Strict Gymnastics, Gymnastic Capacity and Fartlek Intervals) The word “fartlek” is a Swedish term which means “speed...

Monday 10192020

Warmup Gymnastics Amrap 7 min 1 pausing strict HSPU 1 strict HSPU 1 kip HSPU ….10 alternating pistols 2 pausing strict HSPU 2 strict HSPU 2 Kip HSPU … 10 alternating pistols etc… STRENGTH x5 sets FRONT SQUAT COMPLEX 1 paused FRONT SQUAT 1 FRONT SQUAT...