July 2 2015
JULY NOTES: July is the start of cycle 2 = JULY-AUG-SEPT This cycle will start off with lower volume, and focused effort on pulling strength, specifically the elusive strict pull up. WOD NOTES: A strength circuit today. Stay focused on muscle activation and isolation. Virtuosity is the name of the game today. Fitness and Performance 5 sets as a circuit Bench press 8-12 reps Banded hip press x 20 reps One arm DB Row x 8-10 reps Hollow rock x 12 – 15 reps Rest as needed between each movement Sport Rest
Canada Day WOD
WOD NOTES: Being a holiday WOD, we are opening up today’s class to more than normal attendance levels. If we have a large group the WOD will run in heats. If you have pull ups then go hard on the hero WOD. If you are still lacking pull up strength then the row/lunge WOD is for you….this is going to be a serious booty WOD. Fitness 5 RFT 30 calorie Row 30 walking lunges Performance and Sport Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine. Hero WOD Erin 5 RFT 15 DB Split Cleans 40# 21 Pull ups
June 30 2015
WOD NOTES: With Canada falling mid week we have some adjustments to this week programming. And option one is a little programming piece from Zac. Option 1 = Not training on Canada Day! 5 RFR 40 sec Wall ball 20 sec rest 40 sec Rowing cals 20 sec rest 40 sec Skipping rope 20 sec rest 40 sec Ring support or Plank 20 sec rest Option 2 = Coming to train on Canada! 2000 m row working proper slide, keeping SPM 22-26 @easy pace 30 TGU 15 minutes of individual mobility practice
June 29 2015
WOD NOTES: Take your time building up to a heavy dead lift, monitor your position and maintain posture throughout each lift. Fitness 20 minutes: Build up to a heavy 3 Dead lift 8 minute AMRAP 8 DB Push press 8 step ups 8 V sits Performance and Sport Complex Snatch Grip Dead lifts 3-3-3-3-3 + Hurdle jump 3-3-3-3-3 8 minute AMRAP 5 Push press 115/75 (no rack) 10 T2B 15 Box jumps 24/20 (step down)