You are here: Home / Archives for WOD Blog

POWER April 07-13, 2014.

April 6, 2014 by ·

  MON April 07/14 WARM-UP This warm-up is to be done before class, so that you are ready to go by the start of class, so arrive early.  Warm-up – General foam roll WOD  A. Bench press 5×4 @ 80% B. Deadlifts 1×4 @ 77.5%, 2×4 @ 80%, 3×3 @ 82.5% TUES April 08/14 REST […]

OLY: Apr 07-13, 2014.

April 6, 2014 by ·

– Reminder that there is an OLY meet in Saskatoon on April 26, which I would love many of you to do.  We will be adjusting the program to allow for a “peak” on this comp as we also build to Nationals. MON April 07/13 – Prep – Wk 2of4 WARM-UP Warm-up – back squats […]

H&F: Mar 31 – Apr 06, 2014.

March 30, 2014 by ·

 New phase warm-up – 1/2 Gym length walking spiderman with reach (lunge, drop hips to floor, pull toe up and straighten leg, one hand on floor reach overhead and rotate torso/thoracic), 15 Downward dog rock backs (hold front plank, rock back to flat feet to stretch calves and push into the floor and drive chest […]

STRONGMAN: Mar 31- Apr 06, 2014.

March 30, 2014 by ·

  MON March 31/14 – wk 2of3 WARM-UP Warm-up – Sled circuit – pull sled one width or length of gym in circuit of; forward pull, row, press, backward) – rest briefly – repeat AMRAP to warm-up WOD  A. Power snatch 5×3 – build to 85% or to a moderate load B. Front squat or safety […]

GYMN: Mar 31 – Apr 06, 2014.

March 30, 2014 by ·

  TUES April 01/14 Wk 3of3 A. Artistic skill set practice – 10 minutes B. Volume work – every min on the min for 30min – Lower body maximal strength (2-4reps) – Upper body pull strength hypertrophy (5-10reps) C. L-sit variations 4 x 30sec hold (break if you need to) – Every 3 min THURS […]

OLY: Mar 31 – Apr 06, 2014.

March 30, 2014 by ·

– First week into the build up for Senior Nationals – this week is very high volume.  It is important you put the time in this week and develop the skills and address weaknesses.  The volume will slowly lower each week leading into Nationals (May 16-17-18) MON March 31/13 – Prep – Wk 1of4 WARM-UP […]

POWER: Mar 31 – Apr 06, 2014.

March 30, 2014 by ·

  MON March 31/14 WARM-UP This warm-up is to be done before class, so that you are ready to go by the start of class, so arrive early.  Warm-up – General foam roll WOD  A. Bench press 6×4 @ 75% B. Deadlifts 1×5 @ 70%, 2×4 @ 75%, 3×3 @ 80% TUES April 01/14 REST […]

MOBILITY: Mar 31-Apr 06, 2014.

March 30, 2014 by ·

MON March 31/14 FOCUS – Anterior Chain- chest, trunk, hip flexors, front of ankle opening  TUES April 01/14 FOCUS – Shoulder rotators and torso- external and internal rotation of the shoulder, torso flexion and extension  WED April 02/14 FOCUS – Posterior Chain- upper and lower back, hamstrings, calf, ankle and bottom, of the feet. THURS April 03/14 FOCUS […]

POWER: Mar 24-30, 2014.

March 23, 2014 by ·

  MON March 24/14 WARM-UP This warm-up is to be done before class, so that you are ready to go by the start of class, so arrive early.  Warm-up – General foam roll WOD  A. Back squats 2×3 @ 70%, 3×2 @ 75% B. Bench press 2×3 @ 70%, 3×2 @ 75% TUES March 25/14 REST […]

GYMN: Mar 24-30, 2014.

March 23, 2014 by ·

  TUES March 25/14 Wk 2of3 A. Artistic skill set practice – 10 minutes B. Volume work – every min on the min for 30min – Lower body maximal strength (2-4reps) – Upper body pull strength hypertrophy (5-10reps) C. L-sit variations 4 x 30sec hold (break if you need to) – Every 3 min THURS […]