WOD

Monday, June 1, 2020

3 Sets 

10 KB / DB Floor Press @31X1

:90 Rest 

12 Front Rack Double KB/DB Squat @31X1

:90 Rest

 

4 Rounds, EMOM 

1) 6 Devils Press 

2) 40 DUs 

3) 15 Hollow Rocks or V-UPS 

 

Mondays, Tuesday, Thursdays and Fridays 6:30AM (not on Wednesdays)
Monday to Saturday 9AM
Monday to Friday 6:15PM

Saturday, May 30, 2020

5 Rounds, AMRAP in 3:00
3 Power Clean
6 Push Ups
9 Air Squats
Rest 1:00, Start back up where you left off.


Equipment you can use: DB’s, KB’s Sandbag, or D-Ball…
Things you might like to bring: yoga mat and bug spray.
Location: Fountain Park Recreation Centre in the parking lot.
Let me know if I should count you in!


Friday, May 29, 2020

4 Sets 

6/ Leg Lateral Lunge 
Rest :30
12/ Leg Glute Bridge 
Rest 
:60 Russian KB Swings / Skier Swings 
Rest :90
 
 
4 Rounds 
:40 DB Squat Snatch 
:20 Rest
:40 DUs
:20 Rest
 
 

Thursday, May 28, 2020

AMRAP in 25 Minutes:

30 Box Step Up 
20 Alt. Single Leg Deadlift 
2 TGUs
20 Push Ups 
30 Bicycle Crunch
 
*Step ups can be weighted, back pack, DBs, Sandbag…
 
 

Mondays, Tuesday, Thursdays and Fridays 6:30AM (not on Wednesdays)
Monday to Saturday 9AM
Monday to Friday 6:15PM

Wednesday, May 27, 2020

3 Sets 
8 1 and 1/4 squats 
Rest :30 – :45
8 Back Shrugs + 8 Bent Over Rows
Rest 
12 Steps Alligator Crawl 
Rest 
 
 
21-15-9
DB Hang Power Clean 
Push Press 
*200m Run after each set of push press. 

 

*No 6:30AM classes on Wednesday

Tuesday, May 26, 2020

4 to 5 Rounds 

300m Run 
12 Plank Row – 6 Right, then 6 Left
60 DUs 
6 Sprawl to Forward Lunge 
Rest 2:00 – 3:00 

 

 

Mondays, Tuesday, Thursdays and Fridays 6:30AM (not on Wednesdays)
Monday to Saturday 9AM
Monday to Friday 6:15PM

 

Monday, May 25, 2020

4 sets 

12 Steps Death March @3011
Rest :30 – :45
6 to 8 / side Lateral Step Up 
Rest 
 
5 Rounds 
3 Deadlift KB or DB 
3 SA Clean 
3 SASquat 
3 SA OH Lunge 
Right, then left 
Rest :60 
 
 

Mondays, Tuesday, Thursdays and Fridays 6:30AM (not on Wednesdays)
Monday to Saturday 9AM
Monday to Friday 6:15PM

Sunday, May 24, 2020

Rest Day!

Or

Run or Row 8 – 10 x 200m
:60 recovery

Try to keep a 2 to 3 second deviation on intervals.

Running Warm Up
https://youtu.be/dB5W4LZf0JU

Saturday, May 23, 2020

AMRAP in 30 Minutes

25 Kettlebell Swings 
100m Mix Rack Suitcase Carry  (could Sandbag/ DBall Carry)
:30 Mountain Climbers  
25 Kettlebell Swings 
100m Mix Rack Suitcase Carry 
:30 Pank R & L
 
 
Equipment need: 1 Kettlebell and 1 Dumbbell / or 2 Dumbbells  
Equipment suggested: yoga mat , timer for planks
Location: St. Albert Catholic High Parking Lot 
Message me if you are joining us!
 
 

Friday, May 22, 2020

2 Rounds 

AMRAP in 5 Min
10 DB Curstey Lunge 
10 Gorilla Row  
10 Hip Taps
 
 
rest 2:00
 
 
AMRAP in 5 min 
20 DU’s 
5 Dumbelle Burpee to Power Clean 
5 Push Press 
 
 
Rest 2:00