Warm up / Preparation:

• Run 2 minutes
• Perform all of the following with a bar as indicated:
• 10 lunge steps (bar OH)
• 5 good mornings
• 5 push jerks
• 5 pendlay rows
• 5 front rack drills
• Stretch, bands, rollers, etc or more mobility as needed

Strength component: Deadlifts

• warm up set of 10
• 4 sets, 10 – 8 – 10 – 6 (your set of 6 should be heaviest)
• After each set: 3 x hip hinge locker drill + 5 body bar thrusters

Workout:

Declining 10-1 hang clean with empty bar (form work) with a partner then after each round:

• 6 DU OR 20 singles each
• 6 hanging knees up each
• run to the west doors and back together

**This workout adapted from several of my favourite coaches’ ideas… if you see your work reflected here then thank you!

Core strength:

• 20 sit ups then plank 1:00 with a plate between your shoulders (25 max)

Warm up / Preparation:

• Run and skip combined for 3 minutes
• Complete 2 sets of stairs with 5 squat hops between each set
• 2 sets of 3 inchworm push ups with 5 triceps dips between each set
• A-skip and C-skip x 10 each
• Opener/closer march x 10 each
• stretch, bands, rollers, etc as necessary

Strength component: Intro to the bar complex

Complete 3 sets of 3 rounds of the following:

• 5 deadlifts
• 5 hang cleans
• 3 push press
• 3 front squats

Rules:

• You may not put the bar down between exercises
• You must use the same resistance for all exercises within a round and within a set BUT you may change the resistance between sets (you are really trying to figure out how much you will use for the real complex workout).
• Form must be solid for all exercises within a round… breakdown in form means decrease in resistance.

After each set:

• 10 push ups
• 10 squats
• 3 burpees

ROMWOD!!

Warm up / Preparation:

• Run 2 minutes
• skip 1 minute
• one set of stairs
• A-skip and C-skip combined to the west doors
• lunge step, squat hop, and squat walk back to weight room
• leg swings in 2 planes x 10
• hip hinge drill against locker x5
• triplet: 5 inchworm push ups – 10 squats – 15 jumping jacks
• stretch, bands, rollers etc as necessary

Strength component: deadlift ladder

• Complete the following, with a 15 minute time cap (focus on form not speed, progress as high as you can on the ladder with THE SAME RESISTANCE until the time is up or until your form breaks down)
• 4 – 6 – 8 – 10 – etc until time is up or form breaks down.  You MUST rest for AT LEAST one other athlete’s set before you move up to the next level.  Resistance DOES NOT CHANGE.
• between sets: mobility, stretch

Workout:

Complete the following 3x:

• 2 x 25m OH plate carry (to west doors and back
• 10 push jerk
• 10 Leibert row (or inverted body row using bar or Leibert triceps dips)

Then:

2 x 10 hang clean and press (light… work on form)

Core strength:

10 plate 8s in each direction – 1 min plank – 10 leg flares

Warm up / Preparation:

• Run and skip combined 2-3 minutes
• A-skip + C-skip x 10 each
• Shuffle jacks x 5 in each direction
• triplet: 3 inchworm push ups – 5 squat hops – 10 jumping jacks
• Band work: leg drives and/or hip distractions (demo provided)
• Stretch, rollers etc as necessary

Strength Component: Squat combo

• warm up set: 6 back squat – rack bar – 6 front squat (same resistance!)
• Alternate sets of 8: Back squat – front squat – back squat – front squat
• After each set: 6 lunge steps with a rage ball OH + 4 rage ball passes to a partner

Workout:

**Decided to recycle this workout from a couple of years back…

Complete 3 rounds of the following (Between rounds: 5 Toes to Bar):

• 10 KB SDHP
• 10 DB strict press
• 5 pull ups
• 5 burpees
• 10 kneeling single hand shoulder press (5 each arm use DB or KB)
• 10 Pendlay rows

Finish with:

• 2 x [25 jacknives + 10 hollow rocks]

Warm up / Preparation:

• Run 1 minute
• skip 90 seconds: some of you are working on DU… keep after it, you’re almost there!
• Get a partner: alternate the warm up exercises with a partner, carrying a rage ball
• 10 lunge steps
• 10 squats
• 10 each opener/closer walk
• 10 OH press
• 5 toe touches
• 5 push ups (1 hand on ball)
• 5 squat hops
• Then, together, perform leg swings in 2 planes (do not hold the rage ball for these)
• Stretch, bands, rollers, etc as necessary

Strength Component: Deadlifts

• Warm up set of 10-12 reps
• 3 x 10 @ ~55% 3RM (as we have done all week, challenge yourself in the final set of 10)
• After each set: 5 drop squats (use a body bar or empty Olympic bar) + 5 A-skips each leg + 3 full ROM toe touches

Workout:

Complete 3 rounds of the following:

• Burpee broad jump to the west doors (to the carpet at least) then jog back
• 15 KB swings
• 4 renegade rows per arm
• 3 single hand KB snatch each arm

Core strength:

• plank 1 min – 10 jacknives – 10 leg raises or KU or K2E or T2B

Warm up / Preparation:

• Run 2 minutes at your own pace, check your HR before AND after your run
• Skip 1 minute and practice double unders
• Squat walk 10m
• Shuffle jacks x 5 in each direction
• Lunge step x 10
• Inchworm push ups x 5
• Opener / Closer march x 5 10 each
• 3 burpee jacks – 5 triceps dips – 10 squats
• Stretch / bands / rollers as necessary

Today’s Adventure: The Filthy 50

• So this is a TOUGH workout, CrossFit style… it is a tradition that we tackle it on day 50.  That said, there are some scale possibilities:
• Scale to 40 (or 30) reps of each exercise.  Recommended minimum is 25 reps of each exercise
• Scale the exercises (just ask… most can be scaled in some way)

When you’re done:

• Help classmates
• stretch
• work some abs
• tidy up equipment

Warm up / Preparation:

• run 2 laps of the quad OR 1 lap of the bus loop
• skip 1 minute: include DU, single skips and single-leg single skips
• A-skip and C-skip x 10 each
• squat hop x 5 + inchworm push up x 5
• triplet: 5 OH squat with a dowel / body bar – 10 push ups – 5 burpees
• Stretch, bands, rollers, etc as require

Strength Component: Bench press

• Warm up set of 10 reps: use a reasonable resistance and complete a full ROM on each rep
• 3 sets: 8 – 12 – 8  First set and 3rd set (8s) should be at same resistance… middle set of 12 should be at a resistance where you can do all 12 with full and controlled ROM
• After each set: 5 single arm DB rows (lawnmowers) each arm + 5 pulls on the rower or seated row station

Workout:

Complete 3 rounds of the following:

• 10 KB high pull
• 10 goblet squat
• 5 pull ups
• 5 burpees
• 10 KB single hand shoulder press (5 each arm)
• 10 Pendlay rows

Core Strength: 

Complete 2 rounds of the following:

• 10 AbMat sit ups (do NOT anchor your feet)
• 10 leg flares
• 10 jacknives
• 10 hollow rocks
• 10 sit ups (you may anchor your feet if you want)

Warm up / Preparation:

• Run 2 minutes  + skip 30 seconds
• A-skip – C-skip – Opener – Closer x 10 each
• Shoulder ROM and partner stretch
• Grapevine 10m in each direction
• Hip hinge drill x3 – inchworm push up x6 – jumping jacks x20
• Stretch, bands, rollers, etc as necessary

Strength Component: Deadlift

Something different this week in the strength component of the class.

17min on the clock.  Warm up x 12 then sets start at 10.  Minimum 60 second rest between sets.  Work your way down, using heavier resistance as you go.  Least number of reps in a set: 3.  DO NOT jump from 10 to 3.  Work your way down gradually with your group.  If you have issues or questions along the way just ask.

**This allows all athletes to tailor their strength component each day.  Your ability to do this effectively is being evaluated.  Questions are encouraged.  Failure to progress safely through the strength component will result in ending the strength component for the day (for anyone progressing in an unsafe manner).

Workout:

20 minute AMRAP, alternating minutes of work with a partner:

• 3 single hand KB snatch (each hand)
• 6 split squats (use a barbell)
• 3 burpee bar hops (over the bar burpees)

Scale: number of minutes.

Core Strength:

• 20 sit ups – 10 jackives – 20 sit ups – 20 jacknives on a BOSU

Notes:

Warm up / Preparation:

• Run 1 minute + skip 1-2 minutes
• A-skip x 10 – C-skip x 10
• Squat hop x 5
• Sumo squat + pivot x 6 (3 each direction, demo provided)
• Triplet: 3 squat tuck jumps – 6 prisoner squats – 9 KB or DB swings
• Stretch, bands, rollers etc as necessary

Strength Component: Back squat (scale: front squat)

• Warm up set of 10-12 reps OR split into 2 sets increasing intensity slightly
• 3 sets 8 – 6 – 8 with the middle set as your heaviest set.  If you have questions choosing resistances please ask
• After each set: 3 Steve Nash leg extensions each leg – 2 single-leg explosive jump each leg

Workout:

3 rounds of

• 3 goblet squats with a 2-second hold at the bottom
• 10 second Leibert bar hold OR Roman Chair hold (demo provided)
• 5 ground to overhead Rage ball
• 5 burpees

Notes:

I think I was a 8 out of 10 this week. I am usually a 9 but I have been tired.

Running takes more effort in my opinion, as I feel cardio is toughest.

Warm up / Preparation:

• Run 2 min
• Grapevine 10m in both directions
• 5 inchworm push ups
• Opener / closer skips x 5 each leg
• Frankenstein march x 10
• Triplet: 5 triceps dips – 10 Pendlay rows – 12 lunge steps with same bar you used to row
• Stretch, bands, rollers as necessary

**FOCUS TODAY: EFFORT.  See Coach with any questions.

Strength Component: bench press

• Warm up set at a manageable resistance (split into two sets if you choose)
• 3 sets: 8 – 6 – 8 with the middle set (of 6) as your heaviest set
• After each set: 4 single hand DB rows each hand + 10 hard core pulls on the rower

Workout:

20 min time cap: complete the following

5 rounds

• 150m row
• 10 KB swings

Then with what ever time is left, complete max rounds of Cindy (5 pull ups – 10 push ups – 15 squats)

*Workout adapted from Fearless Athletics in Philadelphia, PA

Core Strength:

• 10 hollow rocks – 20 sit ups – 10 jacknives – 20 sit ups

Notes:

I like the 8-6-8 because once you’ve done your heaviest set, you get to lift a lighter weight for your last set.

Also, you are still somewhat fresh for your heaviest set.

This is my favourite.