We will be taking part in this years CF LIFT-OFF – check it out HERE.
We will be completing it all on Saturday November 08, 2015. You do not need to do anything special, just show up to regular group class and we will be completing the Lift-Off workouts. Its a max snatch, max clean and jerk + a CF wod chosen by CF HQ. The classes will be 2 hour sin length, you can choose either the lifting or the wod or both – its up to you. Lets get involved and have fun.
“S.O.B.”
Mon October 26/15
SOB – Cycle 05
WOD –
Level 2+3 – Fitness & Sport
– Rest Day
Level 1 – Health & Elements
A. Drop clean 3×5 (very light
B. High hang clean 2×5 – moderate
C. Hang clean 2×3 – heavy
D. Low hang clean 2×3 – heavy
E. AMRAP in 8 min;
– 10 perfect push-ups
– 10 pull-ups
– 10 box jumps @ 12/18” or 18/24”
L2T – Level 2
A. Snatch and jerk progressions
B. MU progressions and practice
C. Volume prescription given (modify based on time allowed)
TUES October 27/15
SOB – Cycle 05
WOD –
Level 2+3 – Fitness & Sport
A. Snatch 4(85%x2)
B. Clean and jerk 4(85%x2)
**L2T – we will be doing this tomorrow
>>>In Class
A. Thrusters EMOM
5min @ 95/135# (doubles)
5 min @ 105/155# (doubles)
B. “X gonna give it to ya”
3 rounds of;
– 20 DB alt. Snatches @ 35/50#
– 20 burpees
– 20 125/185# shoulder to overhead
Time cap 12 min
Level 1 – Health
A. Thrusters EMOM
5min @ 75/115#
5 min @ 95/135#
B. “X gonna give it to ya”
3 rounds of;
– 20 DB alt. Snatches @ 20/35#
– 20 burpees
– 20 85/115# shoulder to overhead
Time cap 12 min
Elements
A. Thrusters EMOM
5min @ moderate load
5 min @ heavy load
B. “X gonna give it to ya”
3 rounds of;
– 20 DB alt. Snatches @ moderate load
– 20 burpees
– 20 shoulder to overhead
Time cap 12 min
T2W – Level 3
A. Pre-work
B. Stone loading x 10-20 reps each – build to heavy stone
C. Yoke walks 3 lengths light + 3 length building to heavy (no drops)
D. “Open 11.5”
Complete as many rounds in 20 minutes as possible of;
– 5 power cleans @ 95/145#
– 10 T2B
– 15 wall balls @ 14/20# (10’)
WED October 28/15
SOB – Cycle 05
WOD –
Level 2+3 – Fitness & Sport
A. D-ball throws (overhead backward) x15 @ 10,15,or 20#,
B. Deadlift build to heavy double, then drop to 50%x reps (quit when form gives out…please don’t push it, we just need a high rep set completed – not maximal effort. Shoot for 17-20+)
>>>In Class
A. Clean and jerk technique – 10-15min
B. “Main Site”
15-12-9 for time of;
– clean and jerks (power is fine) @ 95/135#
– chest to bar pull-ups
Level 1 – Health + Elements
A. Clean and jerk technique – 10-15min
B. “Main Site”
15-12-9 for time of;
– clean and jerks (power is fine)@ moderate load
– pull-ups or ring rows
L2T – Level 2
A. D-ball throws (overhead backward) x15 @ 10,15,or 20#,
B. Snatch 4(85%x2)
C. Clean and jerk 4(85%x2)
D. Deadlift build to heavy double, then drop to 50%x reps
THURS October 29/15
SOB – Cycle 05
WOD –
Level 2+3 – Fitness & Sport
A. Gymnastics EMOM;
– MU’s ring or bar (your choice)
– Strict HSPU’s
– Pistols
– Strict T2B
– Skin the cats on rings
– Kipping HSPU’s
**choose logical reps/set that are all unbroken. 4 rounds for 24 min.
B.Hang clean to thruster + push jerk 5×4+3 – build on sets to moderate load not maximal (7-8 RPE)
>>>In Class
A. “Rowing Kelly” – benchmark
5 rounds for time of;
– Row 500m
– 30 box jumps 20/24”
– 30 wall ball shots 14/20#
**Time cap 28 min
Level 1 – Health + Elements
A. “Rowing Kelly” – benchmark
5 rounds for time of;
– Row 500m
– 30 box jumps
– 30 wall ball shots
**Time cap 28 min
T2W – Level 3
A. Gymnastics EMOM;
– MU’s ring or bar (your choice)
– Strict HSPU’s
– Pistols
– Strict T2B
– Skin the cats on rings
– Kipping HSPU’s
**choose logical reps/set that are all unbroken. 4 rounds for 24 min.
B.Hang clean to thruster + push jerk 5×4+3 – build on sets to moderate load not maximal (7-8 RPE)
C. “Team series event #9 2014”
AMRAP in 20min of;
Each athlete performs in relay:
– 9 burpee box jumps @ 20”
– 9 squat cleans @ 105/155#
– Each athlete performs as a relay;
– 12 burpee box jumps @ 20”
– 12 squat cleans @ 105/155#
Then 15, 18, 21…
FRI October 30/15
SOB – Cycle 05
WOD –
**Wear your outfits for the Halloween spooktacular workout….Fran-kenstien.
ALL LEVELS
“FRAN-KENSTIEN”
21-15-9 of;
– 65/95# Thrusters
– Pull-ups
– Burpees
THE GYM IS CLOSED FOR THE Canadian Strength Symposium (CSS)
– come watch all our strongmen and women, powerlifting and weightlifting teams compete from 10:00am-3:00pm
SUN November01/15
SOB – Cycle 06
WOD –
Level 2+3 – Fitness & Sport
A. Keg clean and press x 20 total reps all in singles (start light and build to heavy or moderate loads) – rest as needed
B. Gymnastics EMOM;
– MU’s ring or bar (your choice)
– Strict HSPU’s unbroken
– Pistols
– Strict T2B
– Skin the cats on rings
– Kipping HSPU’s
**choose logical reps/set that are all unbroken. 4 rounds for 24 min – base numbers off last week’s work.
>>>In class
A. Tire flips x 20 all in singles – alternate with partners on heavy tire
B. “Jackie” – benchmark
– Row 1000m
– 50 thrusters @ 35/45#
– 30 pull-ups
Level 1 – Health + Elements
A. Tire flips x 20 all in singles – alternate with partners on heavy tire
B. “Jackie” – benchmark
– Row 1000m
– 50 thrusters @ light weight
– 30 pull-ups or ring rows
