by Colin | Dec 11, 2016 | Blog / Workouts
A. Clean and jerk – 6×1@80%+. You may increase the weight as you go, but we are not looking for a max today. You may only increase if your technique is good. B. 10 minute row for max calories (or Airdyne). C. 3 x 5-10 strict toes-to-bar. D. 3 max effort...
by Colin | Dec 9, 2016 | Blog / Workouts
**Just a reminder that our annual Christmas potluck is being held today at 6 pm at the gym. Bring out your favourite dish, maybe even some kids (preferably yours) or a significant other, and enjoy some good food and good company!** A. Turkish get-up – Take 10...
by Colin | Dec 8, 2016 | Blog / Workouts
Skill work of your choice (or your coach’s choice), plus a conditioning workout from earlier this week OR an entire workout from earlier this week. Or… if you aren’t coming in tomorrow, you can do the 12 Days of Christmas workout.
by Colin | Dec 7, 2016 | Blog / Workouts
A. Deadlift – 2 reps @ 75, 75, 80, 80, 75, 75%. B. For reps, 3 minutes at each station, resting one minute in between: 5 ring dips + 5 strict pull-ups backwards sled drag (no row) heavy suitcase carry (1 KB or DB) You may start on any station, but rotate through...
by Colin | Dec 6, 2016 | Blog / Workouts
**The gym will be open for the evening classes today, so come on in if you can. The roads aren’t great though, so be safe!** A. Snatch – 5×3. Aim for 75%+, but let your technique be your guide. B. For time: Row 500 m 50 Russian KB swings (70/44) 40...
by Colin | Dec 5, 2016 | Blog / Workouts
A. Back squat – 5×5@75%. B. Front squat – 3×3@70%. C. 3-6 rope climbs (scale as needed). D. 3×5 “bat wings” with a 5 second hold at the top position. Aim to pull your shoulder blades as close to each other as you can....
