Warm up / Preparation:

• Run 600m
• Spend 200m on active warm up including:
• A-skip x 10
• C-skip x 10
• Grapevine in both directions
• Shoulder ROM in at least 2 planes
• Triplet: 5 good mornings – 5 push ups – 10 squats
• Stretch, bands, rollers as necessary

Strength Component: Strict press

• warm up set of 10
• 3 sets of 7 reps @ 70-75% 5×5 / 5×3
• After each set: 10 x seated row at the functional trainer + 5 triceps dips

Workout:

Complete 3 rounds of the following:

• 7 weighted lunges (pass a KB through or carry 2 DBs)
• 7 pull ups
• 7 rage ball cleans
• farmer’s carry a KB or DB to west doors and back (scale: carry a rage ball to west doors and back)

Core strength:

• 1 min plank – 25 sit ups – 20 jacknives – 1 min plank

Warm up / Preparation:

• run 400m weather permitting.  If it’s raining, run a lap or two of the quad, do a set of stairs, then skip for a minute
• squat hop x 5 + squat walk x 10 steps
• grapevine in both directions
• frankenstein march x 10 steps
• inchworm push ups x 5
• Triplet: flare push ups x 3 each side – triceps dips x 10 – squats x 10 with a 2 second hold at the bottom (try to get as low as possible)
• Any stretches, bands, rollers, etc as necessary

Strength component: Back squat

• warm up set of 8-10 reps… choose your resistance appropriately
• 3 sets of 7 reps @ ~75% 5×5 / 5×3… adjust as necessary for your last set but you MUST use full ROM for all reps!!
• After each set: 3 single leg max vertical each leg + 3 Steve Nash leg extensions each leg (demo provided as necessary)

Workout:

This WOD has a 10 minute time cap for those who are the competitive sort.  For others, completion is the goal.  Regardless, PERFECT FORM is a MUST.

• 50 DU
• 40 wall balls
• 30 KB swings
• 20 decline push ups (vary the decline, HSPU for those who have them BUT ask first…)
• 10 burpee pull ups (demo provided as necessary)

**Adapted from Crossfit Charlottetown a LOOOOOONG time ago…

Core strength:

• 25 sit ups – 1 min plank – 20 jacknives

Warm up / Preparation:

• Easy jog 200m
• Opener / closer x 10
• Shuffle jacks x 5 each direction
• C-skip x 10
• squat hop x 5
• leg swings as needed (or until you feel loose)
• Stretch, etc as necessary\

Workout:

We will need to bring KBs outside

• Run 1 mile (4 laps)
• 20 KB swings
• 20 push ups
• 20 sit ups
• Run 400m
• 10 KB swings
• 10 push ups
• 10 sit ups
• sprint/stride 100m

ROMWOD (full version)

Warm up / Preparation:

• run 400m then 2 min skipping
• A-skip x 10
• Lunge step x 10 + stretch OH
• Shuffle jacks x 5 each direction
• 5 inchworm push ups
• Triplet: 10 push ups – 10 triceps dips – 15 squats with a dowel OR 6lb body bar in OH squat position (no heavier than 6lb… share)

Strength Component: Bench press

• warm up set of 10
• 3 sets of 8 reps @ 60-70% 5×5 / 5×3  (you can add a bit more for your last set BUT you MUST be able to complete at least 5 reps)
• After each set: 5 single arm DB rows each hand + 5 ground to OH Rage ball

Workout:

Complete 2-4-6-8-10-8-6-4-2 of the following:

• push ups
• DUs
• kettlebell sumo deadlift high pulls
• med ball sit ups
• BOSU med ball/rage ball squats

Core strength:

• 2 x [15 AbMat sit ups + 15 jacknives + 30 second plank]

Notes: 

Injured, hand.

Warm up / preparation:

• run 600m
• spend 200m on active warm up: A-skip – C-skip – Shuffle jacks – opener/closer – squat walk and squat hop
• Before coming back inside, complete:
• 5 inchworm push ups
• 10 BW squats
• 15 jumping jacks
• 5 burpee jacks
• Back inside for any stretching, bands, rollers etc you need

Training Log Requirements:

• Comment on the number of reps in the workout today: too many?  Not enough?
• How is your hang clean form coming?
• If your parents came in for an interview and you came with them… if I told you to teach your parents one skill from the course, which one would you pick?  Why? How would you teach it?

Strength Component: Hang cleans

• Warm up set of 10 at a manageable resistance
• 3 sets of 10 reps @ 60-70% 5×5/5×3
• After each set: 5 decline push ups (hands lower than feet) – 5 rage ball (or med ball) push jerks

Workout:

Since today is day 30 of the course, we will dust off an old KnightFit version of the Dirty Thirty…  Complete 30 reps of each of the following:

• Empty bar thrusters (unbroken if you can… but if not try 2 x 15)… 45/35/25
• Double unders
• Hand-release push ups
• Goblet squats (choose KB weight)
• Sit ups
• Ground to overhead rage ball / med ball
• Pull ups
• Triceps dips
• Calories on rower
• Plank 3 seconds (x 30 = 90 seconds… try for unbroken)

**A good way to tackle this task is to get a partner or two and monitor your work/rest ratio by mirroring each other (ex: 1:1 goblet squats or 5:5 dips, etc)

Core Strength:

30 second LS plank – 30 second RS plank – 30 jacknives – 30 sit ups

Warm up / Preparation:

• Run 400m
• Skip 1 min
• A-skip x 10 – C-skip x 10
• Squat hop / walk x 5-10
• Opener/closer x 10 each
• Shoulder ROM and partner stretches
• Triplet: 5 push ups – 5 burpees – 10 squats
• Any stretches / bands / rollers etc

Strength Component: Deadlift

• Warm up set of 10 reps
• 3 sets of 8 reps @ 65-70% 5×5 / 5×3
• After each set: 3 consecutive explosive vertical jump + 2 pistol squat each leg

Workout:

Complete 3 rounds using 15 – 10 – 5 reps of each

• row (calories)
• triceps dips
• push press (light)
• 200m run after each round

Core strength:

• 10 hollow rocks – 15 sit ups – 10 hollow rocks – 1 min plank

Warm up / Preparation:

• Run 200m
• Spend 200m on the following:
• A-skip x 10
• C-skip x 10
• lunge step x 8: pause in your lunge and reach both hands OH
• shuffle jacks x 10
• Frankenstein march x 10
• inchworm push ups x 5
• back to the weight room for this triplet: 5 triceps dips – 10 push ups – 15 squats

Strength Component: Bench press

We are reducing the number of reps this week, so we will increase the resistance a little

• warm up set of 10
• 3 sets of 8 reps @ 65-75% 5×5/5×3
• After each set: 5 single hand DB rows (lawnmowers) + 3 pull ups (most difficult version you can do)

Workout:

Complete 3 rounds of the following:

• 15 med ball cleans (ask a vet if you’re not sure or watch the video below)
• 15 lunge steps carrying a Rage ball
• 15 DB strict press
• 15 goblet squats
• 15 ball slams
• 15 seated row (functional trainer)

Notes:

Injured, hand.

Warm up / Preparation:

• See the workout requirements below, get your team together, create an appropriate warm up for your team.  Do the warm up together.
• **You are not often “graded” or “marked” on your achievements or setbacks in the weight room.  However, when you have instructions like the point above, it is a great opportunity for Coach to evaluate your progress and your effort on relatively simple tasks…

Today’s Adventure: Team Chipper

Teams of 3.

• 400m run
• 150 DB push press (no max but choose your DBs wisely)
• 100 T2B or variation
• 150 push ups
• 150 bear hug squats (hug a rage ball)
• 150 sit ups
• 60 calories on the rower
• 400m run

** Start and end the workout with a 400m run AS A TEAM.  Other rules:

• Do the activities in any order, chip as necessary
• Only ONE team member may be working at a time
• Accumulate the TOTAL number of reps PER TEAM not per individual.

ROMWOD to end the class (short version)

Warm up / Preparation:

• Run 1 min
• Skip 1 min
• A-skip – C-skip x 10 each
• squat hop x 5
• Inchworm push ups x 5
• Shuffle jacks x 5 each direction
• Leg swings and shoulder ROM
• Stretch, bands, rollers as necessary

Skill review: push jerks

• Safety, spotting, joint angles, speed, etc

Strength Component: Hang Cleans

• warm up set of 10
• 3 sets of 10 reps @ 55-65% of your 5×5 / 5×3
• After each set: 5 push jerks + 5 pendlay rows

Workout:

Complete 8 rounds of the following:

• 8 lunge with rage ball OH
• 5 wall balls
• 25 double unders (if you cannot do DU, do 30 penguin skips on even rounds and 30 seconds of attempts on the odd rounds)

Core strength:

• 25 sit ups – 10 Russian twists – 25 sit ups – 60 second plank

Notes:

Absent.

Warm up / Preparation:

• Run 200m at an easy pace.
• Spend 200m on active mobility including:
• A-skip – C-skip – opener/closer – grapevine – shuffle jacks
• Back to the start/finish line for some leg swings and any other stretching, active mobility or ROM you need.

Group task: 400m run for time

• You may want to just get this done.  Some of you may want to put down a particular time.  Regardless, what matters most is the completion of the task.

Strength Component: strict press

• warm up set of 10
• 3 sets of 10 at 55-65% of your 5×5/5×3 tests.  You should not struggle with ANY reps until the last two or three of your last set.
• After each set, 5 triceps dips and 5 pull ups

Workout:

EMOM 10

Perform the following every minute on the minute for 10 minutes (if possible, we will do this together):

• 5 push ups
• 5 squats
• 5 burpees

Core strength: 

• skill introduction: hollow rocks
• 10 hollow rocks – 10 jacknives – 10 Russian twists