You are here: Home / Archives for WOD Blog

OLY: Sept 30-Oct 06, 2013.

September 29, 2013 by ·

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 […]

POWER: Sept 30-Oct 06, 2013.

September 29, 2013 by ·

This program style will take us into the Provincial competition on October 26th here in Saskatoon. MON September 30/13 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 followed by – 20 squat to stands, […]

POWER: Sept 23-29, 2013.

September 23, 2013 by ·

This program style will take us into the Provincial competition on October 26th here in Saskatoon. MON September 23/13 REST DAY TUES September 24/13 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 followed by […]

OLY: Sept 23-29, 2013.

September 22, 2013 by ·

  MON September 23/13 – Prep 1, Week 2 WARM-UP Warm-up – back squats to 50-60% 1RM WOD  A. Snatch 6 x 3 @ 85+% – sets across B. Power clean 5 x 3 @ 85+% – build C. Push press 4 x 4 D. Back squats 5 x 5 – sets across – use loads […]

ENDUR: Sept 23-29, 2013.

September 22, 2013 by ·

  MON September 23/13 – Prep 1, Week 13 WARM-UP Warm-up – coaches pick WOD A. 5meter sprint starts from standing x 10-15 – rest as needed B. In 75sec complete; – 4-6 DB deadlifts – 6-8 DB top end burpees – Sprint the remainder of 75 sec Every 4 min x 6 rounds   TUES September […]

H&F: Sept 23-29, 2013.

September 22, 2013 by ·

  MON September 23/13 WARM-UP – 20 arm circles (both directions), 20 leg swings front/back, 20 core rotations, 20 leg swings/leg. Empty BB – 1 BN press, 1 Good morning, 1 back squat x 15 WOD –  A. Complete 30sec of work Every 2 min of; – Tire flips – DB farmers walk – High bar prowler […]

GYMN: Sept 23-29, 2013.

September 22, 2013 by ·

  MON September 23/13 REST DAY TUES September 24/13 WARM-UP Gymnastics warm-up WOD A. Froward somersaults x 10 B. HS kick-up to roll-out (spotted) x 5-10 C. Spotted strict muscle-ups on rings in groups 10-15 x 1 – cover how to spot and then allow groups to rotate through members – if the rings are […]

ENDUR: Sept 16-22, 2013.

September 15, 2013 by ·

  MON September 16/13 – Prep 1, Week 12 WARM-UP Warm-up – coaches pick WOD A. 800m run x 4 @ maintained pace B. Sled sprints 10 x 50m – build load each run – must be attempting to move feet quickly on latter sets.  TUES September 17/13 – Prep 1, Week 12 REST DAY WED September 18/13 […]

H&F: Sept 16-22, 2013.

September 15, 2013 by ·

  MON September 16/13 – Prep 1, Week 1 WARM-UP – 20 arm circles (both directions), 20 leg swings front/back, 20 core rotations, 20 leg swings/leg. Empty BB – 1 BN press, 1 Good morning, 1 back squat x 15 WOD –  A. In 30sec complete; – 2-3 Back squats – High box jumps the remainder of 30sec […]

OLY: Sept 16-22, 2013.

September 15, 2013 by ·

  MON September 16/13 – Prep 1, Week 1 WARM-UP Warm-up – back squats to 50-60% 1RM WOD  A. Snatch 6 x 3 @ 85+% – sets across B. Power clean 5 x 3 @ 85+% – build C. Push press 4 x 5 – build D. Back squats 5 x 5 – sets across a+d […]