fbpx

Week of March 16-22 2020

16/03/2020 A. Push press – Find your 3 rep max. B. 14 minute AMRAP of: Row 300/250 m 10 ring dips (scale reps as needed, or scale to ring push-ups, bar dips, or regular push-ups). Scale to a movement that you are able to complete the 10 reps in at most 3 sets....

Week of Feb 9-15 2020

09/03/2020 A. Snatch – 5×3, working up to a heavy (but not maximal) set B. With a partner, for 5 intervals each: Partner A – Row 250 m Partner B – Row 250 m Both rest 1 minute You can set this up on the rower (250 m intervals, undefined rest)....

Week of March 2-8

02/03/2020 Today is going to be bit of a fun day, and a chance to use some tools we don’t use very often. The basic class structure will be: a technique discussion for each station, then we’ll have people rotate through three stations about every 10...

Week of Feb 24-Mar 1 2020

24/02/2020 A. EMOM for 10 minutes: 1-5 reps of 1 1/4 pull-ups. Modify to ring rows if needed. Go for control here! B. 4 rounds for time of: 25 single arm DB thrusters (50/35) – switch arms as needed 250 m row. C. Accumulate a total of 5 minutes in: single arm...

Week of Feb 17-23 2020

17/02/2020 We are closed today for the Louis Riel day holiday. A team workout will be held from 10:30 am to 12:00 pm. All members are welcome to attend! 18/02/2020 A. Cluster back squats – 4 sets of 3.3.3.3 @ 65%. For those new to cluster squats, you do 3 reps,...