WOD – Workout Of The Day

 



Monday

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 […]



Saturday

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 ——————- 9am – Handstand ——————- 10am – Stretch



Friday

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

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 […]



Wednesday

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

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 […]



Monday (New Wave)

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 […]



Friday & Saturday (Sat 930 Long Sault)

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 […]



Thursday

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

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



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