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.
Friday & Saturday
May 3, 2012 by Tyler
Friday Strength/Skill Work: Pullup x 2 / Ring Dip x 2 20 minutes of work.. Conditioning: 5 Rounds for time.. Prowler Push Kettlebell Swing x 15 Knees to Elbows x 12 Burpees x 10 Saturday Strength/Skill Work: Snatch Balance 3-3-3-3 Front Squat 5-5-5-5 Structural Work: 4 Rounds.. German Hang x 20 sec Ring Planche x [...]
Thursday
May 2, 2012 by Tyler
Thursday Strength/Skill Work: Lift!! Clean 3-3-3-3 Back Squat 3-3-3-3 Good Morning 5-5-5-5 Structural Work: 3 Rounds: Adductor Stretch x 1 min Horse Stance x 1 min
Wednesday
May 1, 2012 by Tyler
Wednseday Like a ‘TABATA’ we will do our structural work with set time demands and planned rest periods according to the actual timer. WORK PEOPLE. Work on your garbage! Structural Work: 4 Rounds.. Hollow Rock Hold – 45 seconds / rest 15 (STRENGTH WORK) Handstand on wall – 45 seconds / rest 15 Banded Scap [...]
Tuesday
April 30, 2012 by Tyler
Tuesday Strength/Skill Work: Deadlift 5-5-5-5 Structural Work: 5 Rounds: Lever Pushup x 2-5 reps False Grip Hang x 15 sec Active Hang x 20-30 Conditioning: 500 meter Row, rest 90 seconds, 300 meter row, rest 1 min, 150 meter row
Monday
April 29, 2012 by Tyler
Monday Strength/Skill Work: Behind the Neck Jerk 3-3-3-3-3 Structural Work: 3 Rounds Ring Planche 20-30 sec Trap 3 Isometric Hold (Max time) Conditioning Work: 3 Rounds for Time: Jump Squats x 15 / Situps x 15 / Burpees x 15 / Hollow Rocks x 15
Friday & Saturday
April 26, 2012 by Tyler
Friday & Saturday Friday Strength/Skill Work: Turkish Get Up 5-5-5 (Side) Single Leg Deadlift 5-5-5 (Side) Structural Work: 4 Rounds: Ring Support x 20-30 L-Sit off the Bar x 20-30 Conditioning Work: Prowler Suicides x 3-5 Rounds Saturday 830 am – Clean and Jerk Max
Thursday
April 25, 2012 by Tyler
Thursday Strength/Skill Work: Power Snatch 3-3-3 Overhead Squat 5-5-5 Conditioning Work: 8 Rounds For Time.. Burpees x 8 Row x 8 Calories
Wednesday
April 24, 2012 by Tyler
Wednesday BTW!! If you think your’e too good for this type of maintenance work think again. Structural Work: 40 Minutes of Work: Active Hang x 20-30 Split Squat x 12/side German Hang x 20-30 Pec Fly’s x 8 Reverse Hypers x 15-25 Wrist Routine x 1-2 Min Sub Scap Pushup x 10 Jefferson Curl x [...]
Tuesday
April 23, 2012 by Tyler
Tuesday Strength Work: Back Squat 8-8-8-5-5-5 Conditioning Work: 4 Rounds For Time.. Body Weight Squats x 24 Hollow Rocks x 12 Jumping Lunges x 24 Leg Raises on Bar x 12 Structural Work: 3 Rounds.. Adductor Stretch with KB’s – 1 min Banded Scap Slides x 25
Monday
April 22, 2012 by Tyler
Monday Strength/Skill Work: Push Press Max Structural Work: 3-5 Rounds Active Hang (Rings) Rotations x 12 Trap 3 (PVC pipe) Isometric Max Hold (with 2.5-5lbs) – Pipe must pass ear.. Conditioning Work: 7 Minute AMRAP of.. 7 Pushups / 7 Kettlebell Swings
