Jul 3, 2022

Monday July 4 - Saturday July 9, 2022

Summer Schedule Changes to be aware of:

Beginning this week, Thursday July 7, the Thursday 9am, 10:15am and evening classes will be Open Gyms for the remainder of the summer.  Workouts will be posted as endurance style workouts, but will not be coached.  As well, for the month of July, we have a hockey program renting the box from 4-6pm, so please avoid those times.

As well, due to coaches holidays etc, there are several classes throughout July with no coach.  These are identified on the Mind Body Schedule as 'Open Gym'.  Workouts will be posted to this blog, per usual, but no coaching will be available for those classes.

Thank you for your patience and understanding.


Monday July 4

Part A

12 min EMOM                                            
1- 2-3  sHSPU                                              
2- 15/12 cal row

Part B

16min AMRAP                                   
 8 dips                                                           
12 Front squats 95/65                                     
16 push ups                                       
20 FR Lunges 95/65                                                   
24 sit ups     
                
Tuesday July 5

Part A

Snatch                                                    
2 x 60%                                                           
2 x 70%                                                                 
2 x 80%                                                                
1 x 85% x 3

Part B

E2MOM x 5                                                             
OHS hold- 10 sec in bottom into 8 OH squats @ 55%        
                              
Part C

21-15-9                                                     
Hang P Snatch 115/75                                           
Pull up s                                     
directly into                                                 
21-15-9                                                             
Bar facing Burpees                             
TTB      
                           
Wednesday July 6

Part A

rMU practice

Part B

7 x 1 rMU's- 30 sec rest or                                                                   
7 x 1 strict ring pull up + 20 sec low dip hold

Part C

For time – rest 1 min after every set of thrusters 
60 DU’s                                                         
12 Thrusters 95/65                               
50 DUs                                                       
10 Thrusters 105/75                               
40 DU's                                                            
8 Thrusters 115/85                                 
30 DU's                                                           
6 Thrusters 125/95                                     
20 DU's                                                    
4 Thrusters 135/105                            
10 DU's

Thursday July 7

Part A

Run 800m                                            
5 rounds                                       
30sec wall sit                                          
10 Jumping lunges                                  
Run 800m                                                
5 rounds                                            
30sec HS hold                                    
10 Push press 95/65                                         
Run 800m                                                     
5 Rounds                                             
30sec dead hang                                                   
10 Pull ups                                                   
Run 800m                                                       
5 rounds                                                       
30sec farmers carry                             
10 KB swings                                                         
Run 800m 
                                                            
Friday July 8

Part A

E2MOM x 6                                                            
1 hang clean + 1 clean + 2 front squats @ 70% clean

Part B

6min time cap                                              
27 HP Clean 135/95                                    
27 WBS 20/14-10/9'                                    
27 Cal row                                                
Rest 2 min                                                     
5min time cap                                   
21 HPC 155/105                                         
21 WBS                                                               
21 Cal row                                                             
Rest 2 min                                              
4 min time cap                                             
15 HPC 175/115                                                   
15 WBS                                                            
15 Cal row

Saturday July 9

40min AMRAP                                    
20 DB snatch 45/35                              
10 Tire flips                                                                                                               
20 DB power cleans                                          
10 Tire jump thoughs                                                                                   
20 DB Push press  
 

Jun 26, 2022

Monday June 27 - Sunday July 3, 2022

Monday June 27

Part A

20min to build to a heavy Front squat

Part B

100 lateral burpees over bar E2MOM starting @0:00 250m/200m row

Tuesday June 28

Part A

8 sets   
1 Clean + 1 cluster - Build as you go

Part B

EMOM x 10- 5 rounds  
1 - 3 Cleans 155/105
2 - 10 Pull ups  
Rest 3min  
EMOM x 10- 5 rounds  
1 - 3 Clusters 155/105     
2 - 10 T2B

Wednesday June 29

Part A

3 rounds    
30 WBs
21 Push ups   
20 Med ball lunges - hug ball in front  
15 Strict dips      
10 Med ball cleans    
9 Strict HSPU

Thursday June 30

Part A

20min to build to a heavy Hang squat snatch

Part B

10min bMU practice/warm up

Part C

Open 16.3
AMRAP 7min   
10 P snatch 75/55  
3 bMU

Friday July 1

Open gym 9-11am

Saturday July 2

Open gym 9-11am

Sunday July 3

Open gym 9-11am

Jun 19, 2022

Monday June 20 - Saturday June 25, 2022

Monday June 20

Part A

15min ankle/calf mobility

Part B

2 rounds   
8 ATG lunge 3,2,1,1     
30sec SL balance  

Part C

4 rounds    
12 Hang C&J 50/35   
12 Burpees  
Directly into 4 rounds   
9 Alt DB snatch 50/35  
9 Box Jumps 24/20   
Directly into 4 rounds  
6 DB Push press  
6 Burpee Box Jumps 24/20

Tuesday June 21

Part A

15min Hip mobility

Part B

2 rounds   
8/leg hip Airplanes
8/leg 90/90 switches with heel lift

Part C

AMRAP 5min  
T2B  
EMOM 5 Thrusters 115/75 
    

Rest 3min   

AMRAP 5min  
Front squats 135/95  
EMOM 5 C2B  


Wednesday June 22

Part A

15min Shoulder mobility

Part B

2 rounds    
8/arm KB Supine shoulder rolls    
8 Prone dowel lifts  
 
Part C

JT    
21-15-9  
HSPU
Ring dips    
Push ups

Thursday June 23

Part A

15min Shoulder mobility

Part B

2 rounds   
8 Spanish squats
10/leg banded Abd in 1/4 squat
  
Part C

Michelle
For time     
Tabata Back squats-95/65 continue until 100 back squats are completed  
Rest 5min    
Tabata abmat- lowest reps in a round is your score

Friday June 24

Part A

15min flexor/quad mobility

Part B

20min AMRAP  
10 KBS 1.5/1p
30 DU's    
50ft SA Walking lunge- 25ft/arm

Saturday June 25

For time - 40min cap  
Partner WOD- partner 1 finishes 1 complete round before partner 2 goes
7 Rounds of Cindy       
2 rounds of DT 155/105   
6 Rounds of Cindy
2 rounds of DT
5 Rounds of Cindy    
2 rounds of DT
4 Rounds of Cindy
2 rounds of DT
3 Rounds of Cindy     
2 rounds of DT
2 Rounds of Cindy
2 rounds of DT    
1 Round of Cindy      
2 rounds of DT  

Jun 12, 2022

Monday June 13 - Saturday June 18, 2022

Monday June 13

Part A

6 Rounds  
3 Hang Squat clean

Part B

For time   
100 DU's  
60/50 Cal on row
40 DB push press 50/35   
200m Farmer carry      
 
Tuesday June 14

Part A

Front Squat  
4 x 4 @80% Tempo 0,0,x,1      
Be explosive!
Superset with 5 Broad jumps
Rest 2min after each set
   
Part B

3 rounds    
500m row    
12 P Cleans 135/95    
21 T2B

Wednesday June 15

Part A

12min EMOM   
1- Bar attached to rack- 3 Seated banded bMU  
2- 5 Banded hip to bar pulls  
3- 8 Russian push ups

Part B

10min bMU practice

Part C

For time    
300 rep challenge - tabata style   
20sec work: 10sec rest  
Pull ups   
Push ups  
Sit ups
Air squats   
After the round of Air Squats, begin again with the Pull-Ups. Keep a running total of reps and continue working until 300 reps are completed.

Thursday June 16

Part A

E2MOM x 4    
MIN 1 - 8 Push press @ 80% of 1rm strict press immediately into 30sec HS hold  
MIN 2- rest
MIN 3- 8 Ring Rows 

Part B

12min AMRAP  
1 Burpee pull up    
15 WBs 20/14     
2 Burpee pull ups   
15 WBs
3 Burpee pull ups    
15 WBs .....   
Continue accumulating burpee pull ups- hand should be 6" below bar

Friday June 17

Part A

Muscle Snatch 3-3-3    
Tall Snatch 2-2-2    
Hang snatch 1-1-1

Part B

EMOM x 5    
1 OH squat @ 50% 2,10,1,1

Part C

Diane
21-15-9  
Deadlifts 225/155
HSPU
 
Saturday June 18

AMRAP 40min    

Partner WOD- YGIG    
50 Clusters 135/95  
1000m run- together   
100 WBs 20/14  
1000m run - together 
50 BF burpees
1000m run- together
  

Jun 5, 2022

Monday June 6 - Saturday June 11, 2022

Monday June 6

Part A

30min to single heavy clean and jerk

Part B

20min CAP  
Partition any way you want   
40 SH2OH 135/95   
2000m row
80 Burpee Box jumps 24/20

Tuesday June 7

Part A

Front Squat  
4 x 6 @70% Tempo 0,0, x,1
Be explosive!
Superset with 10 Jumping Lunges    
Rest 2min after each set
  
Part B

3 min AMRAP x 5    
400m run    
Max cal on rower in remaining time
Rest 3min

Wednesday June 8

Part A

E2MOM x 4    
MIN 1- 8 Push press @ 80% of 1rm strict press immediately into 30sec HS hold
MIN 2- rest
MIN 3- 8 Duo DB Bent over row- UHG

Part B

Thrusters 95/65 (10-9-8-7-6-5-4-3-2-1)   
X3 DU’s (30-27-24-24-21-18-15-12-9-6-3)
200m run after every set

Thursday June 9

Part A

12min EMOM   
1- Bar attached to rack- 3 Seated banded transitions  
2- 5 Banded levers   
3- 5 Russian dips off boxes

Part B

10min bMU practice

Part C

E2MOM x 10    
3 Deadlifts 225/155   
2 Rope climbs   
1 bMU

Friday June 10

Part A

Muscle Snatch 3-3-3    
Tall Snatch 2-2-2    
Hang snatch 1-1-1

Part B

EMOM x 5    
1 OH squat @ 50% 1,8,1,1

Part C

AMRAP 2-2-2-3
15 pull ups   
20 Russian KB swings 1.75/1.25p   
In remaining time Max OH squats 95/65
Rest 1min between sets

Saturday June 11

45min time cap        

Partner WOD- YGIG except the run is done together  

1000m run    
90 WBs 20/14   
80 KB swings 1.5/1p  
70 Push ups   
60 Box jump overs 24/20   
50 OH walking lunges 45/25
40 T2B      
30 HSPU  
20 Pull ups  
1000m run   
Repeat back up the ladder

May 29, 2022

Monday May 30-Saturday June 4, 2022

Monday May 30

Memorial Day WOD
Regular Murph or partner Murph with a weighted vest if you have one.

Murph Demarcation   
Partner WOD -YGIG except on the run   

BUY IN 1000m row   
800m run- together   
50 Pull ups  
100 push ups  
150 Air squats  
800m Run together    
30 Pull ups  
60 Push ups   
90 Air squats
800m run- together
20 Pull ups   
40 Push ups  
60 Air squats  
800m run together   
CASH OUT 1000m row

Tuesday May 31

Part A

Front Squat  
4 x 8 @60% Tempo 0,0, x,1
Be explosive!
Superset with 8 seated Box Jumps  
Rest 2min after each set
  
Part B

10-9-8-7-6-5-4-3-2-1
P cleans 135/95   
1-2-3-4-5-6-7-8-9-10  
Burpee over bar

Wednesday June 1

Part A

E3MOM x 4    
MIN 1- 8 Push press @ 75% of 1rm strict press immediately into 30sec HS hold  
MIN 2- rest
MIN 3- 8 SA DB Bent over row

Part B

50 Abmat sit ups    
10 SDLHP 105/75   
10 FR Lunge 105/75   
40/10/10
30/10/10  
20/10/10   
10/10/10   

Thursday June 2

Part A

12min EMOM   
1- Bar attached to rack- 3 Foam roller Straight arm rolling kips
2- 3 straight arm tuck ups-3sec lower
3- 8 Russian push ups with foam roller

Part B

10min bMU practice

Part C

3 rounds  
5 Wall walks- open standards      
20 Pull ups  
50 DU's

Friday June 3

Part A

Muscle Snatch 3-3-3    
Tall Snatch 2-2-2    
Hang snatch 1-1-1

Part B

EMOM x 5    
1 OH squat @ 50% 3,3,1,1

Part C

AMRAP 18min
10 GHD  
10 Heavy WBS 30/20   
10 T2B     
10 Alt DB snatch 50/35

Saturday June 4

For time  
2 Rounds
30 Box jumps 24/20  
40 KBS 1.5/1   
50 Burpees  
60 Push press 75/55
70 walking lunges       
80 abmat sit ups

May 22, 2022

Monday May 23 - Saturday May 28, 2022

Monday May 23

Open Gym - No classes today

Tuesday May 24

Part A

15min Shoulder mobility

Part B

2 rounds                                                       
8/arm KB Supine shoulder rolls                                                               
8 Prone dowel lifts      
                                                                  
Part C

500/400m row                                                             
30 Bench press 125/85                                 
600/500m row                                               
20 Bench press 135/95                              
700/600m row                                                   
10 Bench press 145/105                          
800/700m row                                             
5 Bench press 155/115

Wednesday May 25

Part A

15min Hip mobility

Part B

2 rounds                                                      
10/leg  banded Abd in 1/4 squat                                                                    
8/leg hip Airplanes

Part C

21-15-9                                                            
Back squat 135/95                                
Box Jumps                                                  
Directly into                                                  
3 rounds                                                             
10 burpees                                                        
200m run      
                            
Thursday May 26

Part A

15min ankle/calf mobility

Part B

2 rounds                                                           
8 ATG lunge 3,2,1,1                               
30sec SL balance   
                              
Part C

E2MOM x 6  - 36min                                              
1- 2 rope climbs                                                               
Max cal row  in remaining time                                                                 
2- 10 Pull ups                                               
Max burpees in remaining time                                                                       
3- rest 2min

Friday May 27

Part A

3 sets                                                      
2 band assisted strict MU            
8 FG ring rows                                                    
3-5 ring dips

Part B

10min rMU practice

Part C

AMRAP20min                                                 
400m Run                                                      
2 rounds of Nate                                        
1 round of Nate  =                                                                  
2 rMU                                                                 
4 HSPU                                                            
8 KB swings 2/1.5p

Saturday May 28

AMRAP 6min of each 
                                   

7 rounds of Chief 115/75                         
Max burpees in remaining time                                                                     
3min rest  
                                                   

AMRAP 6min of each 

                                   
6 rounds of Chief 135/95                         
Max burpees in remaining time                                                                   
3min rest 
                                                   

AMRAP 6min of each                                    

5 rounds of Chief 145/105                          
Max burpees in remaining time