Tuesday 190618

A. Every 2 minutes, for 10 minutes (5 sets): Back Squat, 2 reps @ 80% B. Every minute, on the minute, for 24 minutes: Minute 1 – 10 Chest-to-bar Pull-ups Minute 2 – 115/75 pound Front Squat, 12 reps Minute 3 – 15 Push-ups C. Two rounds, not for time, of: Hollow Hold, 30 seconds […]

Monday 190617

A. Every minute on the minute for 10 minutes (5 sets): Minute 1 – Push Jerk, 4 reps at 80% Minute 2 – Hollow Hold, 20 seconds B. Complete as many rounds as possible in 20 minutes of: 115/75 pound Push Press, 10 reps 24/16kg Kettlebell Swing, 10 reps 10 Burpees C. Five minutes of: […]

Sunday 190609

Rest Day Or… Come in and complete a training session that you missed on Friday or Saturday. Or… Row or Run for 25 to 40 minutes at approximately 70% effort. B. Book a treatment with one of our licensed therapists here. We offer chiropractic, acupuncture, massage therapy and physiotherapy. Or… – Choose 3-5 Mobility Drills […]

Saturday 190608

A. “Fight Gone Bad!” Three rounds for max reps of: 1 minute of wall-ball shots, 20/14 pounds 1 minute of sumo deadlift high pulls, 75/55 pounds 1 minute of box jumps, 24/20″ 1 minute of push press, 75/55 pounds 1 minute of rowing (calories) Rest 1 minute Rest until the clock reaches 25 minutes, then… […]

Friday 190607

A. Tabata row Rest 1 minute Tabata squat Rest 1 minute Tabata pull-up Rest 1 minute Tabata push-up Rest 1 minute Tabata sit-up Rest 1 minute Tabata double unders Coach Alex’s Notes: The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. Tabata score is the least number […]

Wednesday 190605

A. 100 ft. of legless rope ascents in as few sets as possible Accumulate two minutes of L-sit in as few sets as possible Rest until the clock reaches 15 minutes, then… Two rounds, at any pace to get the same numbers: Lunge 100 ft. in as few sets as possible 50 Push-ups in as […]

Tuesday 190604

A. Five rounds for max reps of: 2 minutes of strict muscle-ups 3 minutes of rest Rest 5 minutes, then… Max distance in 20 minutes of: Run, Row, or Ski Coach Alex’s Notes: Scale the strict muscle-ups as needed with kipping muscle-ups, strict chest-to-bar pull-ups, strict pull-ups, kipping chest-to-bar pull-ups, kipping pull-ups, assisted pull-ups, ring […]

Monday 190603

A. With a continuously running clock, perform max reps for 2 minutes of: Burpees Reverse burpees Double unders Row or Ski (calories) Squat Box Jump, 24/20″ Rest 3 minutes, then… 7 minutes of L-sit practice 7 minutes of Handstand practice 7 minutes of Plank practice 7 minutes of Stretching  

Sunday 190602

Rest Day Or… Come in and complete a training session that you missed on Friday or Saturday. Or… Row or Run for 25 to 40 minutes at approximately 70% effort. B. Book a treatment with one of our licensed therapists here. We offer chiropractic, acupuncture, massage therapy and physiotherapy. Or… – Choose 3-5 Mobility Drills […]

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