WOD

Workout of the Day Posts

Friday, May 1, 2020

4 Sets 

10 Split Squat Right @30X1(2 – 4 inch Front Foot Elevated )
rest :45 – :60
10 Split Squat Left
Rest 
10 Laying Back Press
Rest
 
 
3 Rounds for Time:
20 Alt DB Power Snatch 
30 Mountain Climbers 
40 Step Ups 
 
 


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

Thursday, April 30, 2020

3 Sets, not for time:

4 – 8 Strict Handstand Push Ups / :30 Nose to Wall HS or Headstand  Hold
:30 Side Plank each side
 
*10- 12 L-Sit Press for those not doing handstands.
 
 

5 Rounds, On the 3 minutes 

200m Run (1:00 work)
10 Thrusters 
10 Burpee Lateral Hop Over 
 
 

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

Wednesday, April 29, 2020

 

4 Rounds 

:40 Clean & Jerk / Or SB or DBall to Shoulder
:20 Rest 
:40 High Knee Skips  
:20 Rest 
:40 Ring Rows or Alternating DB Bent Over Row 
:20 Rest 
:20 Rest 
:20 Rest 

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

Tuesday, April 28, 2020

“Heidi”

AMRAP in 23 Minutes 

23 Air Squats 
23 Push Ups 
23 Kettlebell Swings 
23 Sit Ups
23 Box Jumps 

This hero workout is dedicated to Royal Canadian Mounted Police Constable Heidi Stevenson who died on April 19, 2020 while protecting others during a mass shooting that took place in the Canadian province of Nova Scotia.

Heidi graduated from Depot, the RCMP Training Academy, on February 2, 1996. She spent most of her career in Dartmouth, Cole Harbour, Halifax County, Halifax District and Enfield, Nova Scotia. She also served three years with the Musical Ride. Cst. Stevenson was a 48-year-old- veteran who worked for the force for 23 years.

Cst. Stevenson was loved by many in the communities she served. She was a cherished mom, wife, daughter, friend, and colleague.

The rep scheme signifies the number of years she served in the force.

Monday, April 27, 2020

4 sets 

Rest :60
Rest :90

 

3 Rounds 
400m Run 
20 DB Step Ups ( or dB lunges)
15 Thrusters
6 – 10 Candle Stick Rolls ( or 20 hollow rocks )

Sunday, April 26, 2020

Rest Day 

Or

Run 4 x 1000m 
3:00 Recovery

Try to keep a 4 to 8 second deviation on intervals

The Pros & Cons of Cardio Vs. Intervals

Saturday, April 25, 2020

4 – 6 Rounds

200m Run

30 Russian KB Swings
15 Air Squats
8-15 Push Ups
Rest 1:30

Friday, April 24, 2020

4 Sets 

10 Split Squat Right @20X1 (2 – 4 inch Front Foot Elevated )
rest :45 
10 Split Squat Left @20X1
rest :90 
 
8 – 10 Chainsaw Row Right ( add a band if possible)
rest :45
8 – 10 Chainsaw Row Left
rest :90
 
6 – 8  Rounds for Time:
30 DU’s
10 L Crunch 
5 Burpee Box Step Up or step over

Thursday, April 23, 2020

AMRAP in 30 Minutes:

400m Run / 500m Row ( 2:00 min)
3 Man-Maker * w/ Fr Rack or OH Lunge 
200m Farmers Carry 
14 Plank Lateral Hip Touches 

Wednesday, April 22, 2020

4 Sets, not for time:  

8 – 10 Dumbbell Pull Over – from box/bench or glute bridge @31X1 
3 – 6 Handstand Push Ups (6 – 8 / /arm L-Sit Press)
10 – 12 / Leg DB Russian Step Up 
 
AMRAP in 7 Minutes 
2 Air Squats 
2 Devils Press 
2 Push Press 
+ 2 Reps each round 

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

Tuesday, April 21, 2020

4 Rounds, EMOM 

1) 20 – 30  American DB/KB Swings 
2) 35 – 50 DUs (:30 – :40 skipping or  lateral hop overs)
3) 10 Box Dips + 10 Bulldog Shoulder Taps 
4) 20 – 30 Walking Lunge 
5) 20 Hollow Rocks 

Mondays, Tuesday, Thursdays and Fridays 6:30AM
Monday to Saturday 9AM
Monday to Friday 6:15PM

Monday, April 20, 2020

3 Sets , not for time:
2 / Side TGU ( or 4 per side 1/4 TGU)
6 / Side Single Leg Squat ( weighted or assisted )
3 Rounds for time:
400m Run / 500m Row (approx 2:00 of work)
12 Burpee w/ lateral Hop Over
9 Deadlifts
6 Hang Power Cleans
3  Push Press

Mondays, Tuesday, Thursdays and Fridays 6:30AM
Monday to Saturday 9AM
Monday to Friday 6:15PM

Sunday, April 19, 2020

Rest Day!

Or

Run or Row 6 – 8 x 200m
:60 recovery

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

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

Saturday, April 18, 2020

Workout #3

For Time:

50 DB Deadlift 50/35#
50 Sit Ups (use AbMat if you have one)
50 Box Step Ups 24/20-in
50 Single Arm DB Thrusters 
 
Time Cap: 20 minutes 

Friday, April 17, 2020

Dumbbell Snatch Complex 
4 to 5 Sets, on the :90 seconds 

DB Snatch Complex
3 x Double  DB Power Snatch 
DB P. Snatch Right Hold OH +  DB P. Snatch Left
DB P. Snatch Left  Hold OH +  DB P. Snatch Right 
DB P. Snatch Right + OH Lunge R+L
DB P. Snatch Left + OH Lunge L+R
3 x Double  DB Power Snatch 
 
 
3 Rounds 
30 Jumping Jacks 
20 Box Jumps or Step Ups  
10 *SA DB Split Jerk  (5R/ 5L)

*Rack R, Left leg leads / Rack L, Right leg leads

Mondays, Tuesday, Thursdays and Fridays 6:30AM 
Monday to Saturday 9AM
Monday to Friday 6:15PM

Thursday, April 16, 2020

2 to 3 Rounds

5:00

100m Run / 10 Cal Row / Staircase Run
5 No Push Up Dumbbell Burpee
5 Hang Power Clean
Rest 2:00
5:00
5 Push Ups
10 Sit Ups
15 Air Squats
Rest 2:00

Wednesday, April 15, 2020

3 Sets , Every 2 minutes
 8 – 10 / Leg Single Leg DL Wall Assisted 
 8 – 10 / Let Curtsy Lunge 
 8 – 10 Renegade Row + Push Up 

4 Rounds
1:00 RKB Swings
:30 Rest
1:00 Run/ Row/ Skip/ Jumping Jacks/ Mountain Climbers
:30 Rest

Monday to Saturday 9AM
Monday to Friday 6:15PM

Tuesday, April 14, 2020

3 Rounds, not for time
2R/ 2L Seesaw walk to Burpee 
:30 Headstand Hold (or Front Leaning Rest) 

 

5 Rounds, AMRAP in 3:00 
8 SA DB Power Snatch + Thruster (4/side)
30 DU’s ( or 15 to 20  Lateral Hop over DB) 
Rest 2:00
 

Mondays, Tuesday, Thursdays and Fridays 6:30AM 
Monday to Saturday 9AM
Monday to Friday 6:15PM

Monday, April 13, 2020

4 Sets 
8 – 10 Alternating DB Bench Press  Top Down
@31×1
 
Rest :60 – :90
 
20 Step Weighted Walking Lunge – Fr. Rack or Goblet 
@20×1
Rest :90
7 Rounds: 
7 Air Squats 
7 Push Press 
7 V-Ups 

Mondays, Tuesday, Thursdays and Fridays 6:30AM 
Monday to Saturday 9AM
Monday to Friday 6:15PM

Sunday, April 12, 2020

Rest Day

or

Run
2(400m + 400m + 800m)
2:00 recovery between intervals 

Try to maintain a 2 – 4 second deviation on the 400’s and 4 –  6 second  on the 800’s.

Saturday, April 11, 2020

Workout #2

For time:
100 double-unders
21 burpees
75 double-unders
15 burpees
50 double-unders
9 burpees

Time cap: 15 minutes

 

Mondays, Tuesday, Thursdays and Fridays 6:30AM 
Monday to Saturday 9AM
Monday to Friday 6:15PM

Friday, April 10, 2020

3 Rounds, Every :90 

1)  8 – 10 Dumbbell Pull Over 
2)  Lap Mixed Rack Carry  R + L (fr. Rack + OH)
3)  10 – 15 Reverse Flies @3010 (or Prone T- Raise
4)  10 – 15 Push Ups 

Lap: is approx. 40 – 50 Steps
Reverse Flies: use soup cans/ bottles/ Bands
 
3 Rounds, AMRAP in 2:00
4 Burpees 
8 SA DB Hang Clean & Jerk (4 ea)
Rest 2:00

*Start back up where you left off. 

Mondays, Tuesday, Thursdays and Fridays 6:30AM 
Monday to Saturday 9AM
Monday to Friday 6:15PM

Thursday, April 9, 2020

AMRAP in 30 Minutes 

400m Run 
10 Dips

Class Times
Mondays, Tuesday, Thursdays and Fridays 6:30AM NEW! 
Monday to Saturday 9AM
Monday to Friday 6:15PM

Wednesday, April 8, 2020

 

4 Sets 
8 – 12 Single Leg Deadlift 
@3011
Rest :60 btw legs
 
8 – 12 Low Box/ Step up with Knee Drive 
@1101
Rest :60 btw legs 
 
 
Tabata Mash Up (:20 on / :10 off)
Alternating Single Arm Plank
Squat Jumps 

Class Times (no 6:30 AM on Wednesdays)
Mondays, Tuesday, Thursdays and Fridays 6:30AM NEW!
Monday to Saturday 9AM
Monday to Friday 6:15PM

Tuesday, April 7, 2020

 

2 Rounds

AMRAP in 5 min 

150m Run/Row/Skip ( :45 work)
10 Lateral Lunge
8 to 10  V-Ups 

 
Rest 3:00 
 
AMRAP in 5 min, Max Reps Double DB/KB Complex: 
1 Bent over Row Right + 1 Left 
1 Power Clean 
1 Press Right + 1 Left 
3 Push Press 
 

Class Times
Mondays, Tuesday, Thursdays and Fridays 6:30AM NEW!
Monday to Saturday 9AM
Monday to Friday 6:15PM

Monday, April 6, 2020

3 Sets 
 
10 Single Arm DB/KB Floor Press (bench if you’ve got it!)
@21X1
Rest :90
 
12 Front Rack DB/KB Squat 
@32X1 (1s pause if you missed last week)
Rest :90
 
3 Rounds 
15 DB/KB Squat Clean 50/35 (95/65 Bar)
15 No PU Burpee Step Up or Step Over 
5 Strict HSPU or 10 Inchworm Push Ups 
 

Class Times
Mondays, Tuesday, Thursdays and Fridays 6:30AM NEW!
Monday to Saturday 9AM
Monday to Friday 6:15PM

Sunday, April 5, 2020

Rest Day

or

3 x 800m Run
3:00 recovery

Try to maintain a 4 to 6 second deviation.

Starting next week, I will be adding a 6:30AM Online Class for Monday, Tuesday, Thursday and Friday. Look forward to seeing you early risers!

Saturday, April 4, 2020

Workout 1

Complete as many rounds as possible in 10 minutes of:
10 squats
9 dumbbell snatches, right arm
10 push-ups
9 dumbbell snatches, left arm
 35-lb. DB  / 50-lb. DB

9AM 

Friday, April 3, 2020

 

AMRAP in 5:00
DUs
 
rest 5:00
 
20 / Arm TGU 
 
rest 5:00 
 
AMRAP in 5:00 
Box Jump , Step Down or Chair Step Ups ( weighted step step ups)
 
rest 5:00 
 
AMRAP in 5:00 – pick one:
Row / Run /Bike/  Elliptical/ Light Deadlift + P Clean + Squat
 

Thursday, April 2, 2020

 

3 Sets
8  / Side Kneeling DB/KB Press 
8  / Side Bent Over Row
:30 Between Sets
AMRAP in 6 
6 Hang Power Clean  
20 Steps Walking Lunge 
 
Rest 3
 
AMRAP in 6
10 Dips
20 Russian KB Swings