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

Monday Sept 16 - Sunday Sept 22, 2024

Monday Sept 16

 

Part A

 

15 min to build to heavy Deadlift single

 

Part B

 

10 Power Cleans (135/95)

200m Run

8 Power Cleans (155/105)

200m Run

6 Power Cleans (185/125)

200m Run

4 Power Cleans (205/135)

200m Run

2 Power Cleans (225/155)

200m Run

 

Tuesday Sept 17

 

Part A

 

4 Rounds

 

10 Barbell Strict Press

12 Plate Front Raise

10 Barbell Drag Curls

 

-Rest 1 min between rounds-

 

Part B

 

50/40 Calorie Row

40 Alternating Hang Dumbbell Snatch (50/35)

40 Toes to Bar

40 Alternating Hang Dumbbell Snatch (50/35)

50/40 Calorie Row

 

Wednesday Sept 18

 

Part A

 

15 min to build to heavy Back Squat single

 

Part B

 

AMRAP 12:00

1-2-3-4-5-6-7-8-9-10…

Back Squats (135/95)

10 Push Ups after each set

* Back Squats can be taken from the rack.

 

Thursday Sept 19

 

Part A

 

15 min calf and T-Spine Mobility

 

Part B

 

Every 4:00 (6 Sets)

15/12 Calorie Air Bike/Ski/Row

12 Box Jump Overs (24/20)

9 Burpee to Bar

 

Friday Sept 20

 

Part A

 

10 minute EMOM

 

Odd Minute:

Level 1- 20 Handstand Shoulder Taps [right/left = 2 taps] - belly to wall

Level 2- 16 Box Handstand Shoulder Taps [right/left = 2 taps]

Level 3-  20 High Plank Shoulder Taps [right/left = 2 taps]

 

Even Minute:

Level 1-  30 Seconds Max Effort Ring Push Ups [belly parallel to the ground]

Level 2- 30 Seconds Max Effort Ring Push Ups [with rings walked forward, to be at an incline]

Level 3- 30 seconds Max Effort Elevated Push Ups [Elevate hands to a box/bench ]

 

Part B

 

3 Rounds

100 Double Unders

30 V-Ups

5 Wall Walks

 

Saturday Sept 21

Class time changed to 8am today.  Please consider joining us for the KidSport fun run at 10am.

 

Part A

 

4 Rounds

 

10 Split Stance DB Romanian Deadlift (each side) @ Moderate weight – maintain control and quality RPE 7

15 Standing Barbell Calf Raise @ moderate weight– maintain quality RPE 7

 

-Rest 1 min between rounds-

 

Part B

 

Partner WOD

 

Teams of 2

300/240cal Ski (or Row) for Time

 

While one partner works on the machine, the "resting" partner must perform:

25ft Double KB Overhead Carry (53/35)

50ft Double KB Front Rack Carry (53/35)

75ft Double KB Farmers Carry (53/35)

 

Then switch

 

Sunday Sept 22

 

At a maintainable pace:

45-60 Min AMRAP (Zone 2 Pace)

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

25ft Handstand Walk (or 2 wall walks)

20 Sec L-sit Hang

25ft Handstand Walk (or 2 wall walks)

Monday Sept 9 - Sunday Sept 15, 2024

Please help us help the kids in Okotoks

Join us on Saturday Sept 21 for the Race the River Family Fun Run.  2 or 5km fun race.  10am at the Arts and Learning Campus.  come for an Open gym before or after at the box, but there will be no coached classes on Sept 21 in anticipation of a huge Natural High CrossFit presence at the race.

Everyone who registers will be entered into the draw for the monthly challenge winner.

Register and Donate Here

Monday Sept 9

 

Part A

 

Deadlift

3 sets

5 x 40%

5 x 50%

5 x 60%

 

Part B

 

13-11-9-7-5

Squat Snatch (115/85)

Chest to Bar

 

Tuesday Sept 10

 

Part A

 

Level 1

EMOM8:

Odd: 30-second handstand hold against wall (back against wall)

Even: 30-second max strict handstand push-ups or deficit strict handstand push-ups

 

Level 2

EMOM8:

Odd: 30-second handstand hold against wall (back against wall)

Even: 30-second max tricep push-ups

 

Level 3

EMOM8:

Odd: 30-second handstand hold with feet or knees on a box, or a plank hold.

Even: 30-second max elevated push-ups

 

THEN

 

3 sets

12 Dumbbell Front Raises (leave 2 reps in the tank)

-rest 30sec-

30% of max set strict handstand push-ups/box handstand push-ups/push-ups from Week 1

-rest 60sec-

 

Part B

81-63-45-27

Double Unders

27-21-15-9

Goblet Squat (53/35)

15 GHDs (Or V-Ups) after each round

 

Wednesday Sept 11

 

Part A

 

AMRAP 30

200m Run

2 Dual Dumbbell Bench (50s/35s) 

2 Dual Dumbbell Snatch (total)

*Every round add 2 reps to bench and snatch

 

Part B

 

4 Rounds

 

10 Double Dumbbell Hammer Curls

10 Barbell Skull Crushers

 

-Rest 1 min b/t rounds-

 

Thursday Sept 12

 

Part A

 

Back Squat

3 sets

5 x 40%

5 x 50%

5 x 50%

 

Part B

 

5 Rounds

20 Wall Balls (20/14)

15 Toes to Bar

10x50ft Shuttle Run

 

Friday Sept 13

 

Part A

Every 1:15 for 10 sets

3 Power Clean and Jerk @ 50% 1RM

Part B

10 min AMRAP

12 DB Dealifts (50s/35s)

8 DB Hang Power Cleans (50s/35s)

6 DB Push Press (50s/35s)

 

Saturday Sept 14

 

Every 6 min x 5 rounds

2 min rest between rounds

 

400m run

30 Air squats

10 Kettlebell box step ups (53/35# onto a 24/20 inch box)

Max Kettlebell swings (53/35) to finish the 6 min round

 

Sunday Sept 15

Open Gym WOD

 

2 Sets (4 sets total)

AMRAP 5 Minutes

50ft Dumbbell Farmers Carry Lunge (2x70/50)

15 Calorie Bike Erg

-Rest 1 minute-

AMRAP 5 Minutes

10 Heavy Med Ball Clean over Bar  (set bar to your front squat height)

5 Front Squats (150/100)

-rest 1 minute

 

Every 2:00 (8 sets)

12 Box Jump Overs (24/20)

16 Wall Ball Sit Ups (20/14)

 

Core Accessory

3-4 Sets:

10 Toes to Bar

10 GHD Sit Ups

10 V Ups

-rest as needed b/t sets-

*Try to keep sets unbroken

Monday Sept 2 - Saturday Sept 7, 2024

Monday Sept 2

 

No classes today.  Open gym 9-11am so you can come complete the workout on your own.

 

Part A

 

Deadlift for load:

#1: 10 reps @ 65%

#2: 5 reps @ 75%

#3: 3 reps @ 85%

#4: 1+ reps @ 95%

 

Part B

 

“Nasty Girls”

3 Rounds

50 Air Squats

7 Ring Muscle Ups

10 Hang Power Cleans (135/95)

 

Tuesday Sept 3

 

Part A

 

6 Week Handstand Push-up Strength Cycle

 

During this gymnastics cycle, we will be focusing on improving your strict handstand push-up strength. Whether you have a goal to eventually get your first strict handstand push-up, or are already there and want to get stronger, this cycle will work for you!

 

Week 1: Baseline Test – choose your level

 

Level 1-  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

 

20:00 AMRAP

400m Run 

6 Wall Walks

18 Single Dumbbell Alternating Box Step Ups (50/35)(24”/20”)

 

Wednesday Sept 4

 

Part A

 

Back Squat for load:

#1: 10 reps @ 65%

#2: 5 reps @ 75%

#3: 3 reps @ 85%

#4: 1+ reps @ 95%

 

Part B

 

2 sets (New set every 10:00)

150 Doubles Unders

35 Toes to Bar

20 Burpee Box Jump Overs (20)

 

Thursday Sept 5

 

Part A

 

10 sets x 3 Power Snatch (every 1:15)

* Weight should be 50% of 1RM + 5-10lbs from previous week

* All reps should be completed as singles. Aim to complete 1 rep every 5-8 seconds.

 

Part B

 

Teams of 2

15:00 AMRAP

30 seconds on/30 seconds off

Max Calorie Air Bike/Row

- At 16:00 - 

50 Synchro Wall Balls (30/20) or 75 Synchro Wall Balls (20/14)

 

Friday Sept 6

 

3 Rounds

30/24 Calorie Row

10 Bar Muscle Ups

-Rest 3:00-

3 Rounds:

30/24 Calorie Row

15 Strict Handstand Push Ups

-Rest 3:00-

3 Rounds

10 Bar Muscle Ups

15 Strict Handstand Push Ups

 

In Loving Memory of Lazar Ðukić

 

Saturday Sept 7

 

Part A

 

Teams of 2

2 rounds: 

50 Deadlifts (225/155)

50 Shoulder to Overhead (135/95)

50 Front Squats (135/95)

Part B

 

4 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)

30 yd KB Front Racked/ Overhead Carry (left)

30 yd KB Front Racked/ Overhead Carry (right)

 

*Rest 2:00 b/t sets