Workout Of The Day
Each day - Monday through Saturday - we will post a new daily workout, usually on the night before. This workout will be done in groups at one of the scheduled classes at our Cornwall or Akwesasne locations. Each class is supervised with a qualified coach.
Thursday
February 22, 2012 by Tyler
Thursday Strength Work: Back Squat 10-8-6-6-6 RDL’s 10-8-6-6-6 ___ Cashout: Sandbagger’ 3 Rounds for time: 5 x (G-T-O’s) Ground to Overhead Zercher Carry 5 x G-T-O’s Shoulder, Walking Lunge 5 x G-T-O’s
Wednesday
February 21, 2012 by Tyler
Wednesday Strength Work: Active Hang / German Hang x 15 sec each x 4 sets Ring Planche / Inverted Hang x 15 sec each x 4 sets Cashout: 3 Rounds: Row 300 meters Prowler Push Burpees x 10 Rest 1-3 minutes
Tuesday
February 20, 2012 by Tyler
Tuesday Strength/Skill Work: Clean 5-5-3-3 Structural Work: 4 Rounds Split Squat x 8/side, Kettlebell Adductor Stretch (KB on knees, legs spread) – 45 sec, Back Extension x 8, Hypers x 20 Cashout: 3 Rounds for Time: Bear Crawl (Low Knees!!) – Turf one way Hollow Rocks x 15 Leg/Knee Raises x 5
Monday
February 19, 2012 by Tyler
Monday Strength/Skill Work: Deadlift 3-3-3-3 Structural Work: 3 Rounds Tuck Lever x 15 Ring Support x 15 Tri/Lat Stretch x 45 Cashout: 8 Minute AMRAP: Kettlbell Swing x 8 Kettlebell Thruster x 6 Burpee x 4
Saturday
February 17, 2012 by Tyler
Saturday 830 am – Class Clean and Jerk Max Front Squat 3-3-3 Structure Work: 5 Rounds Ring Planche x 15 sec Tuck Lever x 15 sec Cashout: 5 Rounds for Time 5 Calories Row / 5 Burpees / 5 Slam Ball Shots
Friday
February 16, 2012 by Tyler
Friday Skill Work: Dumbbell Snatch 3-3-3-3 ___ Structural Work: 4 Rounds. Hollow Rock Hold x 45 sec German Hang x 30 sec ___ Cashout: 3 Rounds.. Hanging Straight Leg – Leg Raises x 3 Band Scap Pulls x 15 Hanging Straight Leg -Leg Raises x 3 Banded ‘Subscap’ pushup x 8
Thursday
February 15, 2012 by Tyler
Thursday Ring Pullup (start EXTERNALLY rotated with a false grip!) x 5 reps (Sub Ring Row) x 5 sets Turkish Get Up x 3/side x 5 sets Cashout: 3 Rounds.. Prowler Push / Box Jumps x 12 / Dumbbell Thruster x 6 (40/25) rest 1-3 minutes and repeat for 3 total rounds.
Wednesday
February 14, 2012 by Tyler
Wednesday Lift Snatch Balance (3 Position) 3-3-3-3-3-3 Good Mornings 5-5-5-5 _____ Structure Work 3 Rounds Active Hang x 15 sec Pec Fly x 12 reps Tricep-Lat Insertion Stretch x 45 sec Kettlebell Hip/Ham Squat and Stretch x 8 reps
Tuesday
February 13, 2012 by Tyler
Tuesday New 3 Week Wave! Straight Arm Strength?? What does it mean to be strong with straight arms? It means you have incredibly mobile and stable joints. It also means you possess the strength to hold your bodyweight in a variety (never ending variety) of movements and thus angles.. This ensures strength in 360 degrees [...]
Monday
February 12, 2012 by Tyler
Monday New 3 Week Wave! Straight Arm Strength?? What does it mean to be strong with straight arms? It means you have incredibly mobile and stable joints. It also means you possess the strength to hold your bodyweight in a variety (never ending variety) of movements and thus angles.. This ensures strength in 360 degrees [...]
