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