MONDAY Strength/Skill EMOM for 8 minutes:Odds: 1 Rope Climb to 12′ (perform legless if possible)Evens: Run 100m WOD 4 rounds for time:Run 400m3 Rope Climbs (15′) -Modify to 12′ as needed or perform 15 jumping pullups. TUESDAY Strength/Skill Front Squat (deload reps)50% x … Read more about 15-20 Dec2019
WOD’s week of 9-13Dec 2019
MONDAY Strength/Skill 3 sets of:Banded Pikes on Rig x 15 repsMedball Pushups Planks x 30 seconds WOD 4 rounds for time of:Row 250m50 Double-Unders20 Single Arm DB Clean and Jerk (10L/10R) Men: 50lb DBWomen: 35lb DB TUESDAY Strength/Skill Every 90 seconds for 6 sets:Hang Power … Read more about WOD’s week of 9-13Dec 2019
WOD’s 2-6Dec 2019
MONDAY Strength/Skill Shoulder Press (use 90% x 1 rep max + 5lbs or 3rm + 5lbs)45% x 5, 55% x 5, 65% x 5, 75% x 5, 85% x 5+ WOD AMRAP in 12 minutes:10 Shoulder to Overhead (115/73)2 Rope Climbs (15’/12′)10/8 Row Calories TUESDAY Strength/Skill Clean ComplexHang Power Clean + … Read more about WOD’s 2-6Dec 2019
Canadian Running Magazine Article by Andrea Hill. Fitness 2J2
WODS for 20Nov2019
MONDAY Strength/Skill Jerk Find Heavy Single for the Day WOD 4 x 3 minute rounds with a 2 minute rest between rounds: 20 Shoulder to Overhead max reps strict pullups in time remaining Rx: 135/93 -Score is shoulder to overhead and strict pullups combined for each rounds TUESDAY Strength/Skill A. … Read more about WODS for 20Nov2019
Work outs for the week of 11Nov2019
MONDAY Strength/Skill A. Front Squat – 65% x 3 x 5 sets B. Bench Press – 55% x 10 x 4 sets C. Strict Chin-up – Perform 10 reps after each set of Bench Press WOD For time:Row 500m30 Choose your gymasticsRow 500m Options:1) 30 Handstand Pushups2) 20 Muscle-Ups3) 60 … Read more about Work outs for the week of 11Nov2019
Canoe Lake FN, Functional Fitness week
We are looking forward to a week in Canoe Lake FN in Northern Saskatchewan 4-8 November. FUNcional Fitness, Self Defence for women and youth. Learn to Run Jog Walk 5km program. Check in at the school and the NSCRD co-ordinator for more info. Be Active. … Read more about Canoe Lake FN, Functional Fitness week
Army Run Ambassador
Honoured to be one of the co-ambasadors for this years Army Run. 1/2 Marathon, 10km, 5km or all together. Over 25,000 participants with funds going to the Soldier On Program & Canadian Forces Support our Troops. … Read more about Army Run Ambassador