Author Archive

Monday

Posted on: June 26th, 2016 by Tyler No Comments

Monday

Structural:

A) Calf Raises 150

B) Squat Rotations x 10 / Twisting Bear x 10 / Active Hang Pulls x 10 – 3-5 sets

Strength:

Back Squat x 3 / Ring Row x 5 (10 min EMOM)

Conditioning:

Squat Jump x 10 / kettlbell swing x 10 (10 min EMOM)

Stretch:

Achilles x 2min/side x 2 sets

Saturday

Posted on: June 25th, 2016 by Tyler No Comments

Saturday

8am -

strength:

Kettlebell clean and press 5×5

kettlebell renegade row 5×5

conditioning:

3 minutes on 1 minute off (3 total rounds)

2 arm swing 30sec

around the body pass 30sec

1 arm swing 30sec / side

figure 8 x 30sec / side

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9am – Handstand

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10am – Stretch

Friday

Posted on: June 23rd, 2016 by Tyler No Comments

Friday

Structural:

4 sets

Active hang pulls x 10

squat to pike x 10

straddle pulls on stahl bars x 10

Handstand:

Torch push-up x 10 / Pelvic tilt x 10 – 3 sets

Angry Cat x 30 / lever hold x 20 – 5 sets

Conditioning:

parking lot sprints x 8 (75 meters)

 

Thursday

Posted on: June 22nd, 2016 by Tyler No Comments

Thursday

Structural:

A) glute work and shoulder work – 10 min

B) 3 position hip stretch x 5/side with trap 3 raises x 5/side – 3 sets

Crawl:

emom – 10 minutes

Bear crawl / side crab

GST:

3-5 sets

Table rockers x 10

hawaiian squat x 10

Bridge rotation x 10

knees in squat x 10

 

 

 

Wednesday

Posted on: June 21st, 2016 by Tyler No Comments

Wednesday

Structural:

A) Calves x 150

B) Side leg Raise x 10/side / Cossack x 10/side / Overhead Wall squat x 10 – 3-5 sets

—–

Strength:

Emom: (10 minute) Overhead plate squat x 10 / Push-up x 5

Emom: (5 minute) Deadlift x 6

—–

Conditioning: Run 2k (Bedford and back twice)

Tuesday

Posted on: June 21st, 2016 by Tyler No Comments

Tuesday

1. First knuckle push-up x 10 / wall L’s x 10 – 3 sets

2. Vups x 10 / arch body rocks x 10 / oblique crunch x 10/s – 4 sets

3. Handstand hold x 45sec / hanging leg raise x 10 – 3 sets

4. Handstand heel pull x 5 / inverted hang (lever) x 20sec – 5 sets

Monday (New Wave)

Posted on: June 19th, 2016 by Tyler No Comments

This 4 week wave will have more of a metabolic feel to it. What this means is our lifting days and GST days will ramp up the pace more than usual through protocols like 1. Tabata 2. Emom (every minute on the minute) 3. Short timed rest intervals.

As far as specific movements are concerned we will focus on straight arm pulling (skin the cat and levers).

Lifts will be quite varied.

Lastly I encourage everyone (unless there’s an injury) to dive into running a little bit more for the month. I feel we should all be able to handle a 5k at any given time.. Furthermore, being skilled with change of direction, acceleration, deceleration, and being explosive is a fundamental part of ‘movement’..

Monday

Structural work:

A) calf raises – 150 (3 positions)

B) side step up x 5/side with active hang pulls x 5 – 4 sets

—-

Strength work:

Emom: Back squat x 3 reps, ring row x 5 reps – 10 minutes

Conditioning work:

Emom: Kettlebell swing x 10 / Burpee x 7 – 10 minutes

Stretch:

Achilles stretch – 2 min per side x 2 sets

 

Friday & Saturday (Sat 930 Long Sault)

Posted on: June 16th, 2016 by Tyler No Comments

Friday and Saturday (Saturday Long Sault Parkway)

Don’t forget this Saturday we’ve planned an outdoor session in the Long Sault Parkway at 930am.. After the workout feel free to swing by the beach for some stand up paddle boarding and swimming..

Directions: once you enter the parkway, drive about 3k until you see a small sign on the left signalling the ‘only’ nature trails in the parkway. I will be there at 915 parked right on the road..

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Friday

Strength:

Front squat 4×5

Back squat 5×5

with overhead Kettlebell carries.. (Rack position, single arm overhead, farmers)

Conditioning:

6 rounds: (10 min cut off)

straddle rocks x 15

burpees x 8

vups x 15

burpees x 8

 

 

Thursday

Posted on: June 15th, 2016 by Tyler No Comments

Thursday

Strength:

Barbell Press 8×5

ring row 8×5

arch body rock 8×8

Structural:

3 sets

Split squat x 5/side

bridge rotation x 10

Conditioning:

sprints x 50m x 10 rounds

 

Wednesday

Posted on: June 15th, 2016 by Tyler No Comments

Wednesday

Strength

Power Clean 4×4

dips x 10

straddle rock x 10

Structural

3 sets

False grip hang x 20sec

table hold x 45sec

shoukder extension hold x 30

Horse squat x 60

Stretch

Loaded adductor x 2min x 2 sets