This is the first week of Prep 1 phase, which leading into the new program.  So much more volume than last week as last week was very intense (on a scale of intensity) This weeks programming will be a bit off, as most of the gym is cleared out due to the move to the […]

This is the first week of Prep 1 phase, which leading into the new program.  So much more volume than last week as last week was very intense (on a scale of intensity) Go Riders Go!! MON November 25/13 – Prep 1, Week 2 WARM-UP Warm-up – back squats to 50-60% 1RM WOD A. Hang snatch […]

This is the first week of Prep 1 phase, which leading into the new program.  So much more volume than last week as last week was very intense (on a scale of intensity) Go Riders Go!! MON November 18/13 – Prep 1, Week 1 WARM-UP Warm-up – back squats to 50-60% 1RM WOD A. Hang snatch […]

We will be testing max efforts on Friday this week – you rMonday efforts were moved to Tuesday, so feel free to attend the same class times on Tuesday. MON November 11/13 – Prep 2, Week 3 Gym closed for remembrance day – We will never forget TUES November 12/13 – Prep 2, Week 2 WARM-UP Warm-up […]

We are prepping for a test week in 3 weeks time. Before moving into another prep 1 phase. MON November 04/13 – Prep 2, Week 2 WARM-UP Warm-up – back squats to 50-60% 1RM WOD A. Snatch 60-70-80% x 2, 85% 2×1, 90% 2×1, 95%x1 B. Clean and Jerk 65-70-80-85%x2+1, 90% 2×1+1, 90-95% 1×1 C. Snatch […]

We are prepping for a test week in 3 weeks time. Before moving into another prep 1 phase. MON October 28/13 – Prep 2, Week 1 WARM-UP Warm-up – back squats to 50-60% 1RM WOD A. Snatch 60-70-80-85%x2, 90%x1, 80-85%x2, 90%x1 B. Clean and Jerk 60-65-70-80-85%x2+1, 90%x1+1, 80-85%x2+1, 90%x1+1 C. Snatch pulls 95% 4 x 2 […]

  MON October 21/13 – Prep 1, Week 6 WARM-UP Warm-up – back squats to 50-60% 1RM WOD A. Snatch 8 x 2 – build loads B. Clean complex – deadlift, hang clean, clean deadlift with pause at knee (3sec) 6 x 1+1+1 – build loads C. Behind the neck snatch grip push press 3 x […]

  MON October 14/13 – Prep 1, Week 5 GYM CLOSED FOR STAT TUES October 15/13 – Prep 1, Week 5 **NOTE – Monday was a rest day, but if you wish to come in and do this workout – by all means, I will be around.  A. Snatch 6 x 2 – sets across B. Power […]

  MON October 07/13 – Prep 1, Week 4 WARM-UP Warm-up – back squats to 50-60% 1RM WOD  A. Snatch 6 x 2 – sets across B. Power clean 5 x 2 – build C. Push Jerk 4 x 2 D. Back squats 5 x 5 – sets across TUES October 08/13 – Prep 1, Week 4 […]

Reminder that all workouts this week are at 6:00pm.  I will make myself available form 6-7:30 and possibly until 8:00pm.  So if you can not make 6:00pm start – no worries. MON September 30/13 – Prep 1, Week 3 WARM-UP Warm-up – back squats to 50-60% 1RM WOD  A. Snatch 7 x 2 – sets across […]