February 07, 2015

Strength:

Turkish Get Up

3-3-3

WOD:

3 Rounds

1 Minute Each for max reps

Hang Power Clean (115/75)

Box Jump

Row for Calories

Push Ups

1 Minute Rest

February 06, 2015

Strength:

Split Jerk

2-2-2-2

WOD:

Regional Games 12.4

50 Back Squats (135/95)

40 Pull Ups/20 Pull Ups

30 Shoulder to overhead (135/95)

50 Front Squats (95/65)

40 Pull Ups/20 Pull Ups

30 Shoulder to Overhead (95/65)

50 Overhead Squats (65/45)

40/20 Pull Ups

30 Shoulder to Overhead (65/45)

*Please scale Pull Ups if needed*

25 Minute Time Cap

Cancer Cells are Sugar Junkies

February 05, 2015

Strength:

1 Snatch Pull + 1 Power Snatch

6 Sets

Strict Muscle Up

6 Sets

WOD:

Prowlers

6 Sets

10 Commandments of Lifting

February 04, 2015

Strength:

Push Jerk

5-5-5-5

WOD:

Tabata

8 rounds

20 Seconds Work/10 Seconds Rest

Deadlift (@50%)

Push Up

Toes to Bar

Kettlebell Swing

Cash Out:

3 Rounds 

30 Second Hollow Holds

February 03, 015

Strength:

On The Minute X 16

Odd: 5 Front Squats (from the floor)

Even: 5-10 Ring Dips

WOD:

21-15-9

Power Clean (135/95)

42-30-18

Wall Balls

3 Medical Uses for Bacon

February 02, 2015

Bes working on his blowfish face while getting a PR in his deadlift

Strength:

Snatch Balance

3-3-3-3

WOD:

10 Minutes to Complete

5 Rounds

10 Thrusters (95/65)

10 Burpees

Remainder of time:

AMRAP of Pull Ups

Cash Out:

3 Rounds

10 Strict Handstand Push Ups

10 Good Mornings (increase from last Monday)

Note: Sorry about the late post, I was bust watching the Patriots win the Superbowl

January 31, 2015

Strength:

Split Jerk

3-3-3-3

WOD:

Partner WOD

10 Minute AMRAP

7 Power Cleans (135/95)

7 Box Jumps

One partner completes a Round while the other rest

After AMRAP is finished go directly into

100 Wall Balls

One partner working at a time

Please Note: Open gym will be ending at 12:00 today.

January 30, 2015

Strength:

Deadlift

1-1-1-1

WOD:

8 Minute AMRAP

15 Thrusters (95/65)

15 Pull Ups

Rest Two Minutes

8 Minute AMRAP

250 Meter Row

15 kettlebell Swings Overhead (53/35)

Cash Out:

Tabata 

Hollow Hold

Superman

Please Note: Open Gyms this weekend will only be one hour due to the events. Saturday is 11:00 until 12:00 and Sunday is 12:00 until 1:00.

January 29, 2015

Strength:

1 Power Snatch + 1 Hang Snatch

5 Sets

WOD:

3 Rounds

21 Toes to Bar

15 Front Squats (155/105)

9 Handtand Push Ups

Cash Out:

Barbell Row

5-5-5-5-5

Ring Push Up

5-5-5-5-5

Gymnastics Vs Weightlifting

January 28, 2014

Strength:

On The Minute X 7

5 Push Press 

Snatch Pulls

5-5-5-5

Partner WOD:

4 Sets

Kettlebell Walk

Partner holds L-Sit while first partner does kettlebell walk 

Prowlers

5 Sets

January 27, 2014

Strength:

1 Power Clean + 1 Hang Clean

6 Sets

5 Sets

30 Seconds Max Handstand Walk/Shoulder Taps

30 Seconds Rest

WOD:

4 Minute AMRAP

Wall Balls

1 Minute Rest

3 Minute AMRAP

Sumo Deadlift High Pull with a kettle bell (70/53)

1 Minute Rest

2 Minutes Max Toes to Bar

Don't forget our First Responders Day on January 31 from 12;00 to 3;00

Janaury 26, 2014

East Coast Championships!

Strength:

Back Squat

1-1-1-1-1

WOD:

5 Rounds

9 Power Snatches (115/75)

9 Burpee Over Bar

Rest 1 Minute

Cash Out:

3 Rounds

10 Good Mornings

10 Ring Dips

January 24, 2014

WOD:

4 Rounds

1 Minute Each for Max Reps

Wall Balls

Battling Ropes

Kettlebell Swings (70/53)

Shoot Throughs

Box Jumps

1 Minute Rest

Whats Wrong with the Modern Day Diet

January 23, 2015

Strength:

On The Minute X 10

3 Thrusters

WOD:

10 Shoulder to Overhead (155/105)

15 Box Overs

10 Power Cleans .(165/115)

15 Box Overs

10 Front Squats (175/125)

15 Box Overs

10 Muscle Ups

2 Concepts Every Coach and Athlete Need to Understand!

January 22, 2014

Strength:

Deadlift

3-3-3-3+

Strict Toes to Bar

6-6-6-6-6

WOD:

8 Minute AMRAP

5 Push Ups

10 Overhead Squats (115/75)

15 kettlebell Swings (53/35)

Hockey Specific Training Hindering Players

January 21, 2014

Strength:

On The Minute X 10

3 Power Clean

On The Minute X 8

5 Strict Pull Ups

10 V-Ups

WOD:

6 Sets

Two Lengths Prowlers

Rest 90 Seconds

Benefits of Sled Training

January 20, 2014

Strength:

On The Minute X 10

3 Push Press

Increase from January 06

Back Squat

3-3-3-3+

Increase from January 12

WOD:

21-15-9

Hang Cleans (full squat) (135/95)

Burpee Over Bar

Couples Mutual Support in a Healthier Life

January 19, 2014

Strength:

Hang Snatch

3-3-3-3

Handstand Push Up

6-6-6-6-6

WOD:

3 Rounds

15 Wall Balls

15 Deadlifts

15 Toes to Bar

January 17, 2014

Partner WOD:

20 Minute AMRAP

5 Pull Ups

5 Burpees

10 Kettlebell Swings (Russian)

One partner does a a full round before the other goes

Stength:

Good Mornings

10-10-10-10

Cash Out:

Tabata

Hollow Hold

Pike Sit

January 16, 2015

Strength:

5 Rounds

30 Second Max Handstand Walk

30 Second Rest

30 Second Max Pistol

30 Second Rest

WOD:

15 Minute AMRAP

30 Clean and Jerk (115/75)

30 Wall Balls

21 Clean and Jerks (135/95)

30 Wall Balls

15 Clean ad Jerks (155/105)

30 Wall Balls 

9 Clean and Jerks (185/125)

January 15, 2015

Strength:

Deadlift

5-5-5-5+

Increase from January 07

Strict Pull Ups & Muscle Up

6 Sets of Max reps

WOD:

21-15-9

Front Squat (155/105)

Handstand Push Up

January 14, 2014

Strength:

5 Rounds

5 Power Cleans

5 Front Squats

5 Shoulder to Overhead

Complete one set every 2 minutes

WOD:

4 Rounds

Row 500 Meters

Rest 2 Minutes

10 Great Things About Lifting Weights

January 13, 2014

Strength:

3 Hang Power Snatches + 2 Overhead squats

6 Sets Building

5 Sets

5-10 Ring Push Ups

5 Barbell Rows

WOD:

7 Minute AMRAP

Burpees

Every minute do 15 kettle bell swings (Russian). Start the AMRAP with 15 Kettlebell swings.

January 12, 2014

Strength:

3 Clean Pull + 2 Hang Clean

6 Sets

Back Squat

5-5-5+ Increase from Tuesday January 06

WOD:

Thrusters (135/95)

10-8-6-4-2

Toes to Bar

20-16-12-8-4

January 10, 2014

Strength:

Split Jerk

3-3-3-3-3-3

WOD:

Coaches Choice

January 09, 2014

Strength:

On The Minute X 10

3 Thrusters

Build to a heavy max

WOD:

30 Calorie Row

30 Power Snatches (95/65)

30 Clean & Jerks (135/95)

8 Most Nutrient Dense Foods

January 08, 2014

Strength:

On The Minute X 7

3 Power Clean

Strict Pull Ups/Muscle Up Progressions

WOD:

5 Rounds

2 Lengths Front Rack Walking Lunge

5 Strict Toes to Bar

Weight Training for Triathlon Addicts

January 07, 2014

Strength:

Hang Power Snatch

3-3-3-3

Deadlift

5-5-5-5+

WOD:

5 Rounds

20 Wall Balls

15 Shoulder to Overhead (135/95)

Food Consumption is Out of Control

January 06, 2014

Strength:

On The Minute X 7

3 Push Press

Back Squat

5-5-5+

WOD:

4 Rounds

45 Sec onds Max Overhead Squats (115/75)

15 Second Rest

45 Seconds Max Row for Meters

15 Second Rest

45 Seconds Max Push Ups

January 05, 2014

We are now introducing JaktRX, an Ontario supplement company (we will still carry Progenex). Check out their website for more information on their Recovery and other supplements (http://www.jaktrx.com). You may purchase it through our online store!

Strength:

On The Minute X 10 Minutes

1 Hang Clean + 1 Front Squat

Build to heaviest possible weight

3 Sets of Max Handstand Push Ups

Rest 90 Seconds in between

If more than 6 first set, lengthen the distance between head and floor

WOD:

3 Rounds

3 Minute AMRAP

5 Burpee Box Jumps

10 Kettlebell Swings (Overhead) 70/53

Rest 1 Minute

January 03, 2015

Strength:

1 Hang Clean + 1Front Squat

5 Sets

WOD:

Partner WOD

5 Minute AMRAP

5 Power Snatches 

One partner does 5 then switch to other partner who does 5 reps

Rest 2 Minutes

6 Minute AMRAP

15 Wall Balls

One partner does 15 then switch to other partner who does 15 reps

Rest 2 Minutes

7 Minute AMRAP

200 meter Row

One partner rows 200 then switch to other partner who rows 200 meters 

January 02, 2014

Strength:

4 Stage Pulls

1 Deadlift to Knee + 1 Deadlift  + 1 Clean Pull + 1 Power Clean

5 Sets. Work to the heaviest set.

Strict Toes to Bar

5 - 5 -5 -5 -5

WOD:

5 Rounds

10 Shoulder to Overhead (135/95)

15 Box Jumps