WOD

Workout of the Day Posts

Monday, August 19, 2019

For time
21 Power Snatch
21 Box Jumps 
400m Run 
Rest

15 Snatch
15 Box Jumps 
400m Run 
Rest

9 Hang Snatch 
9 Box Jumps
400m Run 

Sunday, August 18, 2019

3 Sets
2 / Arm Turkish Get Ups
rest
12 Ring Rows
rest

Partner Row for Max Meters
10 x
1:00 Row
:15 switch

Saturday, August 17, 2019

Special outdoor location WOD at 9:30 in honor of Jaina Herbers. 
Teams of 4.

2 Rounds
Carry
25 Squats
Carry
25 DB Push Press
Carry
25 SB Cleans
Carry
50 RKB Swings
Carry

Please register online by 9:05PM Friday night so I know how much equipment to pack.



Friday, August 16, 2019

Box Squat
18 x 2

Bent Over Barbell Row
3 x 10

Pull Up
3 x 10

This Saturday, August 17th, we are having a special outdoor location WOD in honor of Jaina Herbers.
Teams of 4. Please register online so I know how much equipment to pack.

Thursday, August 15, 2019

5 minute Handstand Hold

5 Min – Ground 2 Overhead
4 Min – DU’s
3 Min – 5 SA KB Swings + 3 Goblet Squats
2 Min – K2E
1 Min – HSPU

Wednesday, August 14, 2019

Fat Bar Bench Press

For Time:
800m Run
6 Rope Climbs
600m Run
4 Rope Climbs
400m Run
2 Rope Climbs

View this post on Instagram

TO ARCH OR NOT TO ARCH -That is the question _________________________________________ There seems to be a big misunderstanding about the use of the arch when executing the bench press. I’ve seen an overwhelming amount of guys giving unwanted and highly misinformed advice to female lifters in particular about arching their back in the bench press, claiming that this technique will “snap their backs” or “break their necks”, or even saying that this technique is “like cheating”. In this post I’ll talk about basic biomechanics, anatomy of the shoulder and the purpose of arching in the bench press, based on FACTS and EVIDENCE. _______________________________________ Biomechanics- Can you move more weight doing a decline bench press? If so, this is because of the muscle fiber alignment of the pecs (angle of pennation), arching your UPPER back in a bench press, promotes better recruitment of the lower fibers of the pectoralis major, similar to the decline bench, which means that a larger portion of your chest muscle fibers will be activated to produce force. _______________________________________ Anatomy- Every heard of the term closed pack position? This refers to the position of most joint congruency and ligamentous stability. By arching your UPPER back and retracting your scapulae back together, you’re now placing your glenohumeral joint in a fully abducted and externally rotated position. This position of the humerus is a safer and much more stable to push from than if your upper back was flat against the bench. _______________________________________ The true question is WHY are you benching? If your goal is shoulder health and you are too worried about getting hurt, then stay away from heavy benching. If your goal is to maximize your athletic potential AND stay healthy, follow my previous advice. . Written by @steficohen, drawing by @pheasyque. . BOOKMARK THIS FOR THE NEXT TIME SOMEONE TELLS YOU “ARCHING IS DANGEROUS”

A post shared by Hybrid Performance Method (@hybridperformancemethod) on

Tuesday, August 13, 2019

Deadlift

Deadlift Challenge
3 x Max Reps

4 Sets
3 Lengths Backward Sled
:45 FLR
rest

This Saturday, August 17th, we are having a special outdoor location WOD in honor of Jaina Herbers.
Teams of 4. Please register online so I know how much equipment to pack.

Monday, August 12, 2019

AMRAP in 6
10 DB Box Step Over
12 DB S2 OH

AMRAP in 6
12 Cal Row
12 KB Swing

AMRAP in 6
5 Bupees
3 Lap Shuttle Run
1 Lap D-Ball Carry

Sunday, August 12, 2019

4 Sets
8 Seated Press
10 Ring Rows

AMRAP in 12
40 DU’s
14 Alternating SL Squat
7 T2B

Saturday, August 10, 2019

Teams of 2, AMRAP in 30 minutes:
20 Cal Row
15 Box Jumps
20 KB Swings
15 DB Burpee
5 Pull Ups

Next Saturday at 9:30AM we will have a special outdoor location WOD in honour of Jaina Herbers.

Sign up here so I know now much equipment to pack up and bring over.

The workout will be teams of 4. You can start to plan your team now or we can make your team on location. Plan to park at the Kingwood Day Area skate shack and from there we will walk to the tree planted in her honour.

Stay tuned for more details.
No classes at the gym on the 17th.

Friday, August 9, 2019

Box Squat
15 x 2

4 Sets:
10 Suitcase Carry
2 Laps KB Front Rack Carry


Thursday, August 8, 2019

10 Sets, Every 3 Minutes
200m Run
5 Hang Power Clean
3 Jerks

MindBody App

Wednesday, August 7, 2019

Floor Press

AMRAP in 15
20 Cal Row
20 Thrusters
10 HSPU

Tuesday, August 6, 2019

Back Squat
1RM

Squat Challenge
3 x Max Reps

4 Sets
Prowler Push
Banded Leg Curls


Monday, August 5, 2019

Happy Heritage Day!

We are closed today.

Hope to see you at St. Albert Rib Fest!

Sunday, August 4, 2019

Bench Press
3 x 10

3 Rounds
30 Alt. DB P Snatch
20 DB Box Step Over
10 Ring Row

Saturday, August 3, 2019

Partner WOD, AMRAP in 25:
800m Row Relay
400m KB Carry Relay
8 Sets
5 SA KBS Right
3 SA Push Press
5 SA KBS Left
3 SA Push Press

Friday, August 2, 2019

For Time: 
10 Power Clean
20 Devil’s Press
30 DB Reverse Lunge
30 Sit Ups 
30 Deadlift 
30 Sit Ups 
30 DB Reverse  Lunge 
20 Devil’s Press 
10 Power Cleans 


Thursday, August 1, 2019

“Chelsea”
EMOM for 30 Minutes:
5 Pull Ups
10 Push Ups
15 Squats

Wednesday, July 31, 2019

5 Minutes Handstand Hold

7 x OT3M
60 DU’s
3 Push Press
5 Push Jerk

Tuesday, July 30, 2019

“Kettles and Quarters”
10 Rounds
25 RKB Swings
400m Run

*Courtesy of Hybrid Athletics
Compare to July 26/19

Monday, July 29, 2019

3 Rounds
600m Run
15 Bar- Facing Burpees
10 Front Squat
5 Shoulder to Overhead

Sunday, July 27, 2019

4x
Hollow Hold
rest
Chin Over Bar Hold
rest
Parallette Tuck Hold
rest
* Courtesy of The Gymnastics Course

“Randy”
For Time:
75 Power Snatch 75/55

Saturday, July 27, 2019

5 Rounds
2 Laps Sled Push + Pull
Fire Hydrant SB Carry
rest
10 D-Ball Squat
5 D-Ball 2 Shoulder
rest

Friday, July 25, 2019

1 RM MAX
Snatch
C & J
Front Squat

We will have stuff for you to do even if you are not testing!

Thursday, July 25, 2019

AMRAP in 30min:
20 Cal Row
10 Burpee Box Jump Over
10 DB Thrusters
Run


Wednesday, July 24, 2019

Clean & Jerk
5 x 1

3x EMOM
8 Dips
5 SL Squat R
5 SL Squat L
Pull Ups



Tuesday, July 23, 2019

Testing Snatch , C & J and Front Squat on Friday. Deload this week if you are going to test.

Snatch
4 x 1
or
8 x 2

Front Squat
3 x 2


Monday, July 22, 2019

5 Rounds
400m Run
40 RKB Swings
20 KB Clean & Jerk
Rest

Sunday, July 21, 2019

Testing Snatch , C & J and Front Squat on Friday. Deload this week if you are going to test.

Power Snatch
5 x 1

Power Clean & Jerk
5 x 1

AMRAP in 6:
P Lot Run
8 Split Jumps
5 Push Ups