Monday Nov 4 - Sunday Nov 10, 2024

Monday Nov 4

 

Part A

 

6 sets 

3 Power Cleans + 2 Front Squats + 1 Push Jerk (build-in weight)

* Complete a set every 2 minutes. The complex is to be completed unbroken.

 

Part B

 

100-80-60-40-20

Double Unders

30-25-20-15-10

Stick Sit Ups

 

Tuesday Nov 5

 

Part A

 

8-minute EMOM [30 seconds of MAX effort in each minute]

Level 1:

Even Minute: 30 seconds of max Bar Muscle Ups

Odd Minute: 30 seconds of max Hollow Rocks

 

Level 2:

Even Minute: 30 seconds of max Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups

Odd Minute: 30 seconds of max Hollow Rocks in Tuck Position

 

Level 3:

Even MInute: 30 seconds of max Ring Rows

Odd Minute: 30 seconds of max Hollow Hold in Tuck Position

 

Part B

10 rounds

1 bMU

2 Strict HSPU or 4 pike tripod push ups with a Dumbbell deficit

3 Pistols per leg

4 Ring dips

25 DU’s

 

Wednesday Nov 6

 

Part A

 

4 sets x 8/leg Romanian Split Squats – as heavy as you can

-Complete a set every 3 min-

 

Part B

 

4 sets:

30 Wall Balls (20/14)

-2:00 recovery Air Bike/Row between sets-

-straight into-

4 sets:

15 Burpee Box Jump Overs (24/20)

-2:00 recovery Air Bike/Row between sets-

 

Thursday Nov 7

 

Part A

 

Teams of 2 (1:1)

12 sets (each)

250/200m Row

 

Part B

 

3 Rounds

 

8 Single Arm Overhead Kettlebell sit-ups (left/right)

-rest 30 seconds-

8 Around the Worlds (each side)

-rest 30 seconds-

30 yd KB Front Racked/Overhead Carry (left/right)

 

* Rest 2 minutes between rounds

 

Friday Nov 8

 

Part A

 

3 sets x 3 Deadlift (85-90%)

-Complete a set every 2:45-

 

Part B

 

9:00 AMRAP

Round 1: 3 Power Cleans (155/105) + 1 Wall Walk

Round 2: 3 Power Cleans (155/105) + 2 Wall Walks

Round 3: 3 Power Cleans (155/105) + 3 Wall Walks

Round 4: 6 Power Cleans (155/105) + 4 Wall Walks

Round 5: 6 Power Cleans (155/105) + 5 Wall Walks

Round 6: 6 Power Cleans (155/105) + 6 Wall Walks

Round 7: 9 Power Cleans (155/105) + 7 Wall Walks

 

Saturday Nov 9

 

Teams of 2

4 Rounds (each)

Partner 1:

40 Double Unders

20 Toes to Bar

20 Push Press (75/55)

40 Double Unders

 

Partner 2:

Max Calorie Air Bike

-switch when the partner completes the second set of double unders. Rotate through for 4 rounds each.

 

Sunday Nov 10

 

20 sets

30-seconds Max Distance Machine

30-second Rest

 

Please note, we will not have scheduled classes on Monday Nov 11.  Open gym will run from 9-11am to complete a Remembrance Day WOD.

Monday Oct 28 - Sunday Nov 3

Monday Oct 28

 

Part A

 

EMOM x 9

30 sec UHG deadhang

5 Jumping transition. From a box or floor to a rack

2 Headstand Push landing in plank- (teddy bear stand- headstand-push to a plank)

 

Part B

 

EMOM x 9

5 Russian push ups

5 dips on top of bar

3 strict C2B into 6 Kipping knees up

 

Part C

 

Score is the total number of reps

1min Work: 1minute Rest x 4

20sec low dip hold on rings into AMAP push ups

2min rest

1min Work: 1minute Rest x 4

15 sec flexed arm hang into AMAP Ring rows- standard- shoulders under rig with body extended and straight

2min rest

1min Work: 1minute Rest x 4

40sec wall sit into AMAP jumping lunges

 

Tuesday Oct 29

 

Part A

 

30/24 Calorie Air Bike/Row

30 Pull Ups


30/24 Calorie Air Bike/Row

15 Chest to Bar


30/24 Calorie Air Bike/Row

30 Pull Ups

 

Part B

 

4 Rounds



10 Weighted Hip Thrust


-rest 30 seconds-


30-second Superman Hold


-rest 30 seconds-


10 Dumbbell Snow Angel Raise



* Rest 2 minutes between rounds

 

Wednesday Oct 30

 

Part A

 

6 sets x 3 Squat Snatch (Singles, build-in weight)


-Complete a set every 2:00-

 

Part B

 

15:00 AMRAP


10-20-30-40-50...


Wall Balls (20/14)


5-10-15-20-25


Burpee Box Jump Overs (24/20)

 

Thursday Oct 31

 

Every 1:00 (30:00)


Minute 1: 15/12 cal row


Minute 2: 5 Barbell Power Cleans 185/125


Minute 3: 15/12 cal Air Bike or 5 x down and back shuttle runs


Minute 4: 100ft Front Rack DB Carry


Minute 5: Rest

 

Friday Nov 1

 

Part A

6 rounds, 

every 90 seconds complete:


Level 1: 4-7 Bar Muscle Ups


Level 2: 6-8 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups


Level 3: 8-12 Ring Rows

 

Part B

For Time:


50/40 Calorie Row


75 Hang Dumbbell Power Cleans (50s/35s)


50/40 Calorie Row

 

Saturday Nov 2

 

25 min cap


50-40-30-20-10


Calorie Air Bike

25-20-15-10-5


Handstand Push Ups

21-18-15-12-9


DB Bench Press (50/35)


Women Calories: 40-32-24-16-8

 

Sunday Nov 3

 

7 Rounds


20 Lateral Box Step Ups (20)


15 Ring Rows (Or 5 Strict Pull Ups)


15/12 Calorie Row

Monday Oct 21 - Sunday Oct 27, 2024

Monday Oct 21

 

Part A

 

5-4-3-2-1 Hang Squat Clean + Push Press (Build in weight across sets)

Set 1: 5 Hang Squat Cleans + 5 Push Press

Set 2: 4 Hang Squat Cleans + 4 Push Press

Set 3: 3 Hang Squat Cleans + 3 Push Press

Set 4: 2 Hang Squat Cleans + 2 Push Press

Set 5: 1 Hang Squat Clean + 1 Push Press

*Complete each complex unbroken

 

Part B

 

“Jackie”

1000m Row

50 Thrusters (45/35)

30 Pull Ups

 

Tuesday Oct 22

 

Part A

 

EMOM x 9

Dead hang 45sec with a semi false grip-knuckles over bar

20 Standing hollow lat pull down

Headstand 45sec- tripod- forward lean

 

Part B

 

EMOM x 9

20sec ring support tall

Heavy Farmer carry 45sec

3 eccentric HSPU- 5,1, x,1- kip up to start at top

 

Part C

 

For time

30 DU’s

1 wall walk with 20 Shoulder taps

20 dips

30 DU’s

1 wall walk with 16 Shoulder taps

30 Pistols

30 DU’s

1 wall walk with 12 Shoulder taps

40 Pull ups

30 DU’s

1 wall walk with 8 Shoulder taps

50 Push ups

30 DU’s

1 wall walk with 20 shoulder taps or 50ft HS walk

 

Wednesday Oct 23

 

Part A

 

1600m Run

80 Toes to Bar

40 Box Jumps (30/24)

-Partition any way. Athletes can break up and rotate movements however they desire.

 

Part B

 

4 Rounds

 

10 Inverted Skull Crusher

-rest 30 seconds-

15 Wide Grip Barbell Curls

-rest 1 min-

 

Thursday Oct 24

 

Part A

 

5 sets x 5 per leg Romanian Split Squats

-Complete a set every 2:30-

 

Part B

 

40 Wall Balls (20/14)

10 Line Facing Burpees

30 Wall Balls (20/14)

10 Line Facing Burpees

20 Wall Balls (20/14)

10 Line Facing Burpees

10 Wall Balls (20/14)

10 Line Facing Burpees

 

Friday Oct 25

 

Part A

 

8-minute EMOM:

 

Level 1

Even Minute: 3-5 Bar Muscle Ups

Odd Minute: 15 Hollow Rocks

 

Level 2

Even Minute: 5-7 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups

Odd Minute: 10 Hollow Rocks in Tuck Position

 

Level 3

Even MInute: 7-10 Ring Rows

Odd Minute: 15-second Hollow Hold in Tuck Position

 

Part B

 

21-15-9

Calorie Row/Bike (Women: 15-12-7)

Power Snatches (95/65)

 

Saturday Oct 26

 

4 X 6:00 minute AMRAP's (with a partner):

 

Buy in for all 4 rounds:

P1: 400/300 M row & P2: 400/300 M run. Then swap with partner (P2: row & P1: run)

 

Then, in remaining time complete as many reps as possible of:

Round 1 & 3 - Partner passing wall balls (20/14)

Round 2 & 4 - Double dumbbell front rack carry (50s/35s)

 

Rest 2:00 minutes after each round

 

Sunday Oct 27

 

Part A

 

2000m Row for time

 

Part B

 

Every minute (14 minutes)

10 Kettlebell Swings (53/35)

10 Push Ups

Tuesday Oct 15 - Sunday Oct 20, 2024

Tuesday Oct 15

 

Part A

 

20:00 AMRAP

60/48 Calorie Row

40 GHD Sit Ups (Or V-Ups)

40ft Handstand Walk (Or 4 Wall Walks)

30/24 Calorie Row

30 GHD Sit Ups (Or V-Ups)

30ft Handstand Walk (Or 3 Wall Walks)

15/12 Calorie Row

20 GHD Sit Ups (Or V-Ups)

20ft Handstand Walk (Or 2 Wall Walks)

Max Burpee to Bar (6in) in the remaining time.

- 18 min time cap before advancing to the burpees. If you haven't completed the previous work, start the burpees then. –

 

Part B

 

4 rounds:

 

75ft Isolateral DB Farmers Carry (left)

75ft Isolateral DB Farmers Carry (right)

*Start light and increase across sets

 

*Rest 1 minute between rounds

 

Wednesday Oct 16

 

Part A

 

4 Rounds

 

10 Barbell Back Squat

10 Barbell Romanian Deadlift

10 GHD Nordic (Hamstring) Curl

15 Standing Barbell Calf Raise

 

-Rest 30 seconds between each movement and 90 sec between rounds

 

Part B

 

10-9-8-7-6-5-4-3-2-1

Dumbbell Box Step Ups (50s/35s)(24/20)

8 Dumbbell Bench Press (50s/35s) after each set

 

Thursday Oct 17

 

Part A

 

8 rounds:

5 Power Cleans 185/125

12/10 calorie row

5 Front Squats185/125

12/10 calorie row

5 burpee box get overs

 

Part B

 

3 rounds

 

1 min side plank right

10-20 V-Ups

1 min side plank left

1 min rest

 

Friday Oct 18

 

Part A

 

Set 1: 10 Muscle Snatch + 5 Snatch Balance

Set 2: 8 Muscle Snatch + 4 Snatch Balance

Set 3: 6 Muscle Snatch + 3 Snatch Balance

Set 4: 4 Muscle Snatch + 2 Snatch Balance

Set 5: 2 Muscle Snatch + 1 Snatch Balance

*Build in weights. Complete sets Unbroken, rest for 1-2 minutes between sets

 

Part B

 

“Karen”

150 Wall Balls (20/14)

 

Saturday Oct 19

 

Teams of 2

3 Rounds

40/32 Calorie Row

15 Synchro Toes to Bar (or 30 Split)

-rest 4:00-

3 Rounds

40/32 Calorie Row

10 Power Cleans (185/125)

-rest 4:00-

3 Rounds

15 Synchro Toes to Bar (Or 30 Split)

10 Power Cleans (185/125)

 

Sunday Oct 20

 

3 Rounds

25/20 Calorie Air Bike

25 Dumbbell Deadlifts (50s/35s)

 

Then straight into 3000m row

 

Monday Oct 7 - Sunday Oct 13, 2024

Monday Oct 7

 

Part A

 

8 sets x [1 Power Clean + 1 Front Squat + 1 Push Jerk] (Unbroken, build in weight)

-Complete a set every 1:30-

 

Part B

 

14:00 AMRAP

7 Dumbbell Thrusters (50s/35s)

7 Burpee Over Dumbbell 

7 Toes to Bar

 

Tuesday Oct 8

 

Part A

 

This is the final week of our strict handstand push-up gymnastic strength cycle. It's retest day!

 

Level: 1 set of max strict handstand push-ups

Level 2: 1 set of max strict box handstand push-ups (note the box height used)

Level 3: 1 set of max push-ups or elevated push-ups

 

Part B

 

Every 3:00 (8 sets)

Odd Sets: 20/16 Calorie Air Bike/ski/row

Even Sets: 200m Run

 

Wednesday Oct 9

 

Part A

 

Front Squats

10, 8, 6, 4, 2 – every 2 min

 

Part B

 

3 Rounds

21 Hang Power Snatch (75/55)

7 Box Jumps (30/24)

-at 10:00-

3 Rounds

21 Box Jumps (24/20)

7 Hang Power Snatch (115/85)

 

Thursday Oct 10

 

Part A

 

5 sets:

21/16 Calorie Row

15 Pull-ups

9 Strict Handstand Push Ups

-rest 1:1 between sets-

 

Part B

 

3 sets

 

15 Strict Abmat Situps (hands next to head or across chest)

:30 Hanging L-sit Hold

10 KB Side Bends (each side)

7 Alligator Rolls (each side)

 

*Rest 1:00 between sets

 

Friday Oct 11

 

Part A

 

10, 8, 6, 4, 2 Strict Overhead Press – every 2 min

 

Part B

 

40 Push Ups

80 Air Squats

20 Bench Press (135/85)

40 Wall Balls (20/14)

20 Bench Press (135/85)

80 Air Squats

40 Push Ups

 

Saturday Oct 12

 

100m Sled Push 

75 air squats 

50 burpees

25 box jumps (30/24)

100m Sled Push

 

** Sub 50 foot double dumbbell lunges for the Sled Push if needed. Use two dumbbells (50/35) held any way.

 

Sunday Oct 13

 

Every 2:00 (10 sets)

20-second Max Calorie Air Bike

*Stay on the bike and pedal slowly until the next 2:00.

**Scored by total calories

 

Please note that the gym will be closed on Monday Oct 14 for Thanksgiving 

Monday Sept 30 - Sunday Oct 6, 2024

Monday Sept 30

 

No classes scheduled for Monday Sept 30 out of respect for the National Day for Truth and Reconciliation. Please come and enjoy open gym time.

 

Part A

 

6 Sets of 2 back squats – do a set every 90 seconds

 

Part B

 

2 sets:

3 Rounds

15 Wall Balls (20/14) 

9 Pull Ups

3 Wall Walks

-rest 3:00 between sets

 

Tuesday Oct 1

 

Part A

 

10 minute EMOM

 

Odd Minute:

Level 1: 30 seconds of Deficit Strict HSPU [45/25 plates]

Level 2: 30 seconds of Deficit Strict Box HSPU [45/25 plates]

Level 3: 30 seconds of Pike HSPU or Push Ups

 

Even Minute:

Level 1: 30 seconds of Handstand Hold [freestanding or belly to wall]

Level 2: 30 seconds of Handstand Hold [back to wall]

Level 3: 30 seconds of Box Handstand Hold or High Plank Hold

 

Part B

 

2 Rounds

20/16 Calorie Row

20/16 Calorie Air Bike/ski

-rest 1:1-

2 Rounds

15/12 Calorie Row

15/12 Calorie Air Bike/ski

-rest 1:1-

2 Rounds

10/8 Calorie Row

10/8 Calorie Air Bike/ski

 

*sub bike/ski for shuttle runs

 

Wednesday Oct 2

 

Part A

 

8 sets of 2 Squat Snatch – build load – complete as singles.

Do a set every 90 seconds

 

Part B

 

15:00 AMRAP

10 Left Arm Hang Dumbbell Clean and Jerks (50/35) 

10 Burpee Over Dumbbell

10 Right Arm Hang Dumbbell Clean and Jerks (50/35)

100m Run

 

Thursday Oct 3

 

Part A

 

6 sets of 2 Heavy Overhead Press – complete a set every 90 seconds

 

Part B

 

21-18-15-12-9-6

Front Rack Lunge (95/65)

Toes to Bar

 

Friday Oct 4

 

Part A

 

4 rounds:

 

10 Weighted Hip Thrust

10 Single Leg DB Romanian Deadlift (each side)

10 Russian Kettlebell Swing

 

Part B

 

AMRAP 2:00 (8 sets Max)

15 Ring Rows (Or 15 Bent Over Dumbbell Rows (35s/25s)

10 Handstand Push Ups

Max Box Jump Overs (24/20)

-no rest between sets-

*Continue the pattern until 100 Box Jump Overs total are accumulated. There is a 16 minute time cap (8 sets of the AMRAP).

 

Saturday Oct 5

 

800m run 

20 Alternating Dumbbell Snatches (70/50)

40 Wall Balls (20/14) 

60yd walking lunge (70/50) 

800m run 

60yd Dumbbell walking lunge (70/50) 

40 Wall Balls (20/14) 

20 Alternating Dumbbell Snatches (70/50)

800m run

 

Sunday Oct 6

 

For Time:

1600m Run

*Every 1:00, including 0:00 perform 8 Push Ups

Monday Sept 23-Sunday Sept 29, 2024

Monday Sept 23

 

Part A

 

EMOM x 9

10 Kipping swings into 5 kipping knees up (use lats)

15 Banded hollow lat pull down- lying on floor

30 sec Handstand hold- wall facing- nose and toes only touching wall

 

Part B

 

EMOM x 9

Up and down 5 Teddy bear stand into headstand- staying in tripod – free standing

2 strict C2B into max kipping pull ups up to 10 reps

5 dips on top of bar- if this seems too much put a bar on the rack at a lower height

 

Part C

 

14min AMRAP

Buy in

1min dead hang- accumulate the time if needed

In remainder of time

5 Dips

10 alt pistol squats

5 Strict pull ups

10 Push ups

5 tall Box jump 30/24

25 DU’s

At the 15min mark max dead hang

Score is rounds and reps plus time for max deadhang

 

Tuesday Sept 24

 

Part A

 

Every 2 minutes for 10 minutes complete:

[should have at least 45 seconds rest]

 

Level 1: 5-7 sets of Tempo HSPU - 3 seconds down + 3 seconds up

Level 2: 5-7 sets of Tempo Box HSPU: 3 seconds down + 3 seconds up

Level 3: 5-7 sets of Tempo Push Ups (or Elevated Push Ups): 3 seconds down + 3 seconds up

 

From the 10-12 minute mark:

Max effort Wall Walks [to your comfort level of inversion].

Score is reps of the wall walks with no more than 2 seconds on floor between each rep.

 

Part B

 

Every 5:00 (7 sets)

3 wall walks 

6 Alt Dumbbell Snatches (70/50) 

9 GHD sit-ups (or v-ups)

Max distance run in remaining time

 

Wednesday Sept 25

 

Part A

 

3 Rounds

 

10 Elevated Toe Double DB Romanian Deadlift

10 Lying DB Hamstring Curl

15 Single Leg Calf Raise

 

-Rest 2 min b/t rounds-

 

Part B

 

5 Rounds

200m Run

12 Toes to Bar

6 Thrusters (95/65)

 

Thursday Sept 26

 

Part A

 

3 Rounds

 

10 Strict Pullups

10 Seated Straight Bar Row

10 DB Spider Curls

 

-Rest 2 min b/t rounds-

 

Part B

 

45 Push-Ups

30/24 Calorie Row (Or 75-foot (3 lengths) sled pull from standing (135/90 lb))

30 Handstand Push Ups

30/24 Calorie Row ( Or 75-foot (3 lengths) sled pull seated (135/90 lb))

15 Strict Handstand Push Ups

 

Friday Sept 27

 

Part A

 

3 rounds:

 

10 Weighted Hip Thrust

10 Alternating Double DB Step Back Lunges (Front Rack) (each side)

10 Kneeling Banded Hip Extension

 

*Rest 2 minutes b/t rounds

 

Part B

 

For time:

1600m Run

-At the 12:00 Mark-

50 yard sprint

50 yard Any Object Carry (70/50)

75 yard sprint

75 yard Any Object Carry (70/50)

100 yard sprint

100 yard Any Object Carry (70/50)

800m Run

 

Saturday Sept 28

 

Part A

 

24 Thrusters (75/55)

24 Chest to Bar 

100ft Double Dumbbell Front Rack Carry (50s/35s)

21 Chest to Bar 

21 Thrusters (75/55)

 

-Rest until 10:00-

 

18 Thrusters (115/80)

12 Bar Muscle Ups (Or 24 Chest to Bar)

100ft Double Dumbbell Front Rack Carry (50s/35s)

9 Bar Muscle Ups (Or 18 Chest to Bar)

15 Thrusters (115/80)

 

Part B

 

4 sets: 

 

15 Stick Sit Ups

30 Flutter Kicks (each side)

8 Around the Worlds (each side)

30 yd Isolateral DB Farmers Carry (left)

30 yd Isolateral DB Farmers Carry (right)

 

*Rest 2:00 b/t sets

Sunday Sept 29

 

45-60 Min AMRAP (Zone 2 Pace - this is a pace you can maintain)

3,000m Bike Erg (or 90/70 cal Air Bike)

35ft Handstand Walk (or 2 Wall Walks)

8 Strict Knee to Elbow