Author Archives: Keith Riel

WOD NOTES Today is a team effort. Have fun and support your training partners. Fitness and Performance In teams of 2, 100 Calorie Row 400 m Sand bag carry 45/30 (partners can switch who carries, but have to walk/jog the entire distance together) 100 Air Squats (partner sits in bottom) 400 m Sand bag carry 45/30 (partners can switch who carries, but have to walk/jog the entire distance together) 100 Ab mat sit ups w/med ball pass 14lbs 400 m Sand bag carry 45/30 (partners can switch who carries, but have to walk/jog the entire distance together) Sport Dynamic prep Prayer stretch x 45 sec Band front rack and bully stretch x 45 sec ea Boot straps x 6 30 minutes Work up to 1 RM C&J 30 minutes Work up to heavy single HBBS

WOD NOTESW Workout today is a team workout. All reps and sets can be divided as needed. Alternating work, one person working at a time. Today’s workout is inspired by Canada’s birthday. 7/1/1867 July 1st, 1867 the year Canada became a country, and 149 years old. Athletes will alternate work as needed to complete the required reps. Teams of 2, In 7 minutes Build up to 1 RM Strict weighted pull up @ 7 minutes on the clock start the following… for time: 2016 m run (400 m x 5) 18 Burpees 67 Wall balls 149 DU Your team will have 2 scores today: The load of the pullup + time to complete the MetCon If you use assistance for the pull up then take note of it  

WOD NOTES Some hypertrophy training followed by a quick metcon. Dumbbell thrusters are much more challenging than one may think. Fitness 4 sets Landmine row x 10 each DB Chest press x 12 Biceps curl x 10 For time 21-15-9 Burpees Wall balls Performance 4 sets Landmine row x 10 each DB Chest press x 12 Biceps curl x 10 For time 21-15-9 Burpees DB Thrusters 30/25 Sport Dynamic prep Wall clock x 6’s Band reverse fly’s x 12 Perfect stretch x 45 sec Empty bar prep from the knee Muscle snatch + Power snatch + Snatch + Drop snatch 5 sets Block Snatch pull + Block Snatch (above knee) Up to 85% Power clean + power jerk + split jerk AHAP 3 sets GHD hip extensions x 12 One arm DB Row x 10 Band triceps kick back x 12

WOD NOTES Longer MetCon today. Fitness 20 minute AMRAP 5 push ups 20 kettle bell swings 40 walking lunges 60 calorie row Performance 20 minutes AMRAP 5 Strict HSPU 20 KB snatch (10 each) 20 Pistols 60 calorie row Sport Rest Day