WODs

Strength

Wednesday, January 18th, 2023 – Bench Press

General Warm-Up

3 Rounds
20 Arm Circles (10 each direction)
6 Inchworms
16 High Plank to Toe Touch (8 per side)
10 Band Rows
10 Empty Bar Bench Press
Bench Press Demo
Bench Press Warm-up / Practice / Form Check x 3-5 minutes

Accessory

3 Rounds
8-12 Bench Press
6-10 Chin-up
8-12 DB Skull Crusher
Rest 1.5 minutes

Bench Press

10 sets x 1 reps building weight / rest 2 minutes
Strength

Wednesday, January 18th, 2023 – Circuit Class

General Warm-Up

30 seconds of work / 10 seconds of rest x 3 rounds
a) Cardio of Choice
b) Arm Circles
c) Inch Worm
d) TRX Row
e) Seated Leg Raise

Strength Circuit

4 Rounds
5-10 Chin-ups
10-20 Push-ups
30-60 seconds Palof Hold per Side
Rest 1 minute
Bootcamp

Wednesday, January 18th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Banded Pull Aparts
Band Row
Lying Facedown Y Raise
Quadruped Thoracic Rotations
Active Hang
Med Ball Press Out
Bench Press Demo / Progressions / Teaching
Bench Press Warm-up / Practice / Form Checks

Strength

Bench Press
Every 3 minutes on the minute x 8 rounds
Round 1-2 x 5 reps
Round 3-4 x 3 reps
Round 5-8 x 1 rep
* This is a 1 rep max test, have fun be safe.

WOD

Workout Format
AMRAP 20
Competitive
10 Burpees
40 Double Unders
10 Farmer Carry Shuttle Runs (70/50)
40 Double Unders
Performance
10 Burpees
40 Double Unders (Count Misses)
10 Farmer Carry Shuttle Runs (50/35)
40 Double Unders (Count Misses)
Lifestyle
10 No Push-up or Elevated Burpees
40 Single Unders
10 Farmer Carry Shuttle Runs
40 Single Unders
General

Tuesday, January 17th, 2023 – Circuit Class

General Warm-Up

As many quality rounds as possible in 10 minutes
15 Shuttle Runs
16 Plate Hops
16 Band Rows

Cardio Circuit

As many rounds as possible in 20 minutes
30 second Skipping
60 second Bike / Row / Ski / Run
90 second rest
Bootcamp

Tuesday, January 17th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Banded Pull Aparts
Band Row
Lying Facedown Y Raise
Quadruped Thoracic Rrotations
Active Hang
TRX Row

Strength

20 seconds work / 30 seconds rest repeat each movement 3 times
1) Hollow Hold
2) Superman Hold
3) Hollow to Superman Rolls
4) Hollow Hold to hip thrust
5) Scap Pull-ups
6) Kip Swings
7) Kip Swing Elevates
8) Kipping Pull-up Attempt

WOD

Competitive
1 minute max calorie row or bike
* Rest 2 minutes *
Every 5 minutes on the minute x 3 rounds
2x the calories of the 1 minute max effort
20 Sit-ups
Performance
1 minute max effort row or bike
* rest 2 minutes *
Every 5 minutes on the minute x 3 rounds
2x the calories of the 1 minute max effort
15 Sit-ups
Lifestyle
1 minute max effort row or bike
* Rest 2 minutes *
Every 5 minutes on the minute x 3 rounds
2x the calories of the 1 minute max effort
10 Sit-ups
Strength

Monday, January 16th, 2023 – Squat

General Warm-Up

3 Rounds
10 Hip Circles per Side
12 Glute Bridge
12 Band Rows
12 Empty Bar Back Squat

Accessory

3 Rounds
6-10 Barbell Split Squats
8-12 DB Stiff Leg Deadlift
30-60 second Palof Hold per Side
Rest 1 minute

Back Squat

6 sets x 5 reps / Rest 2 minutes / Building Weight
Strength

Monday, January 16th, 2023 – Circuit Class

General Warm-Up

30 seconds of work / 10 seconds of rest x 3 rounds
a) Cardio of choice
b) TRX Squats
c) Band Good Morning
d) Three Way Pancake Stretch
e) Right Side Plank
f) Left Side Plank

Strength Circuit

4 Rounds
12-20 Barbell Split Squat
10-20 Hamstring March
10-20 Glute Bridge
Rest 1 minute
Bootcamp

Monday, January 16th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Alt. Bird Dog
Glute Bridge
Walking Lunges
Alt. Side Lunge with Overhead Reach
Dynamic Squats
Med Ball Squats
Back Squat Demo / Progressions / Teaching
Back Squat Practice / Form Checks

Strength

Back Squat
Every 3 minutes on the minute x 8 rounds
Round 1-2 x 5 reps
Round 3-4 x 3 reps
Round 5-8 x 1 rep
* This is a 1 rep max test, have fun be safe.

WOD

Workout Format
AMRAP 15 (22.1)
Competitive
3 Wall Walks
12 DB Snatches (50/35)
15 Box Jump Overs (24/20)
Performance
3 Wall Walks
12 DB Snatches (35/25)
15 Box Jump or Step Overs (24/20)
Lifestyle
3 Bear Crawls (1.5 meters)
12 DB Snatches
15 Box Step Overs
General

Sunday, January 15th, 2023 – Strict Press

General Warm-Up

3 Rounds
20 Arm Circles (10 each direction)
6 Inchworms to Downward Dog
16 High Plank to Toe Touch (8 per side)
10 Cat Cows
10 Empty Bar Strict Press

Accessory

3 Rounds
5-8 Push Press
8-15 Dips
30-40 seconds Farmer Hold
Rest 1.5 minutes

Strict Press

8 sets x 3 reps / rest 2 minutes / build weight
Strength

Saturday, January 14th, 2023 - ATS Day 36

Warm Up - 2RNFT

10x Band Shoulder Rotations
8x Band Good Morning
6x Empty Bar Front Squats
4x Squat to Hold 2s

Snatch Warm Up

empty bar
A) Tall Muscle Snatch + OHS
3x (3+3)
B) Tall Snatch
3x2
C) Barbell Skillwork: OLY Hang Snatch Cycling
2x5 w/ 55-60% Snatch

Snatch Work

E130MOM5: Hang Snatch
5-3–2-2-2
65-70% Snatch

Clean/Jerk Warm Up

empty bar
A) Tall Muscle Clean + Tall Power Clean + Fromt Squat
3x (3+3+3)
C) Barbell Skillwork: OLY Hang Clean Cycling
2x5 w/ 55-60% Clean

Clean Work

E130MOM5: Hang Clean
5-3-3-3-3
65-70% Clean
E2:00MOM4: 3x Clean 5s Tempo Deadlift
75-80% Clean
Strength

Saturday, January 14th, 2023 - OLY Foundations Day 102

Warm Up - 3RNFT

10x PVC Shoulder Rotations
6x Band Sword Pull Apart (3 per arm)
6x Band Monster Walks
6x Empty Bar Good Morning
4x Alt. Lunge & Twist to Hold 2s

Snatch Warm Up

empty bar
A) Muscle Snatch + OHS
3x (5+5)
B) Snatch Balance
3x3
C) Cfit Barbell Cycling Skillwork
1. High Hang Snatch 5x3
2. Touch n Go/TNG Snatch 5x3

Snatch Work: Barbell Cycling

Power or Full Snatch
A) EMOM5: 5x High-Hang Snatch
50% Snatch/Very Light
B) EMOM5: 5x Touch ‘n’ Go/TNG Snatch
55% Snatch/Very Light

Clean Warm Up

empty bar
A) Muscle Clean + Front Squat
3x (5+5)
B) Cfit Barbell Cycling Skillwork
1. High-Hang Clean 5x3
2. Touch n Go/TNG Clean 5x3
Clean Work: Barbell Cycling
Power or Full Clean
A) EMOM5: 5x High Hang Clean
50% Clean/Very Light
B) EMOM5: 5x Touch n Go/TNG Clean
55% Clean/Very Light

Back Squat

E130MOM4
6 @ 70% Back Squat
Bootcamp

Saturday, January 14th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Band Overhead Press
Band Good Mornings
Dynamic Squats
Inchworm Push-ups
Jumping Jacks
5-10 minutes to practice the movements and check form.

WOD

Workout Format
Draw chips
Each participant draws a chip from the bucket without looking. Then the participant performs as many rounds as possible for 4 minutes of the exercise circuit associated with the colour of the chip they picked. Rest 1 minute between rounds.
Red
30 Double Unders
15 Box Jump Overs
Blue
12 DB Push Press (35/25)
8 Pull-ups
Green
15 Wall Balls (20/14)
10 cal Bike
White
10 Burpees
10 DB Cleans (35/25)
Strength

Friday, January 13th, 2023 – Circuit Class

General Warm-Up

30 seconds of work / 10 seconds of rest x 3 rounds
a) Cardio of Choice
b) Good Morinings
c) Push-up Hold
d) Band Pull Apart
e) Lunge
f) Superman Hold

Strength Circuit

3 Rounds
6-10 Back Squat
Rest 20 seconds
6-10 Chin-up
Rest 20 seconds
Max Single Arm Farmer Hold per Side
Rest 1.5 minutes
Bootcamp

Friday, January 13th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Banded Pull Aparts
Band Row
Prayer Stretch
Quadruped Thoracic Rotations
Active Hang
Med Ball Strict Press
Strict Press Demo / Progressions / Teaching
Strict Press Warm-up / Practice / Form Checks

Strength

Every 2 Minute on the Minute x 5 rounds
Push Press x 3 reps Building Weight Each Set
Every Minute on the Minute x 3 rounds
Push Press x 5 reps @ 60% of the top set of the previous EMOM
* Try to beat what you did last week for the 5x5, if you don't have a lift from last week the last set should be very hard. (about a 8-9/10 difficulty) The following sets should feel much easier focus on technique and control.

WOD

Workout Format
For Time, in pairs
Competitive
100 Deadlifts (115/75)
75 Power Cleans (115/75)
50 Thrusters (115/75)
25 Power Snatches (115/75)
Performance
100 Deadlifts (75/55)
75 Power Cleans (75/55)
50 Thrusters (75/55)
25 Power Snatches (75/55)
Lifestyle
100 Deadlifts
75 Power Cleans
50 Thrusters
25 Power Snatches
Every 2 minutes 5 sync burpees over bar
Strength

Thursday, January 12th, 2023 – Deadlift

General Warm-Up

3 Rounds
10 Hip Circles per Side
12 Glute Bridge
12 Band Pull Aparts
12 Empty Bar Deadlift

Accessory

3 Rounds
6-12 Stiff Leg Deadlifts
16-24 Walking Lunges
30-40 seconds Farmer Hold
Rest 1.5 minutes

Deadlift

8 sets x 3 reps building weight / rest 2 minutes
General

Thursday, January 12th, 2023 – Circuit Class

General Warm-Up

As many quality rounds as possible in 10 minutes
15 Shuttle Runs
15 TRX Lunges
30 seconds Plank

Cardio Circuit

Every 5 minutes on the minute
30/20 cal Bike
12 Box Step Overs
Bootcamp

Thursday, January 12th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Wall Sit
Glute Bridge
Walking Lunges
Alt. Side Lunge with Overhead Reach
Dynamic Squats
Med Ball Clean and Press
Deadlift, Demo / Progressions / Teaching
Deadlift, Warm-up / Practice / Form Checks

Strength

Every 2 Minute on the Minute x 5 rounds
Deadlift x 3 reps Building Weight Each Set
Every Minute on the Minute x 3 rounds
Deadlift x 5 reps @ 60% of the top set of the previous EMOM
* Try to beat what you did last week for the 5x5, if you don't have a lift from last week the last set should be very hard. (about a 8-9/10 difficulty) The following sets should feel much easier focus on technique and control.

WOD

Workout Format
AMRAP 16
Competitive
12 DB Snatches (50/35)
12 DB Overhead Lunges (50/35)
60 Double Unders
Rest 1 minute
Performance
12 DB Snatches (35/25)
12 DB Overhead Lunges (35/25)
60 Double Unders (Count Misses)
Rest 1 minute
Lifestyle
12 DB Snatches
12 DB Overhead Lunges
60 Single Unders
Rest 1 minute
* Add 2 reps to the DB movements each round
Strength

Wednesday, January 11th, 2023 – Bench Press

General Warm-Up

3 Rounds
20 Arm Circles (10 each direction)
6 Inchworms to Downward Dog
16 High Plank to Toe Touch (8 per side)
10 Cat Cows
10 Empty Bar Bench Press
Bench Press Demo
Bench Press Warm-up / Practice / Form Check x 3-5 minutes

Accessory

3 Rounds
5-8 DB Incline Press
8-12 Single Arm DB Row per Side
10-15 DB Close Grip Bench Press
Rest 1.5 minutes

Bench Press

10 sets x 1 reps building weight / rest 2 minutes
Strength

Wednesday, January 11th, 2023 – Circuit Class

General Warm-Up

30 seconds of work / 10 seconds of rest x 3 rounds
a) Cardio of Choice
b) Band Pull Aparts
c) Band Overhead Press
d) Band Row
e) Hollow Hold

Strength Circuit

4 Rounds
8-15 DB Bench Supported Row
8-15 DB Bench Press
30-60 sec Plank
Rest 1 minute
Bootcamp

Wednesday, January 11th, 2023 - Bootcamp

General Warm-Up

30 seconds work / 10 seconds rest / 3 rounds
Banded Pull Aparts
Band Row
Lying Facedown Y Raise
Quadruped Thoracic Rotations
Active Hang
Crush Grip KB Floor Press
Bench Press Demo / Progressions / Teaching
Bench Press Warm-up / Practice / Form Checks

Strength

Every 2 Minute on the Minute x 5 rounds
Bench Press x 3 reps Building Weight Each Set
Every Minute on the Minute x 3 rounds
Bench press x 5 reps @ 60% of the top set of the previous EMOM
* Try to beat what you did last week for the 5x5, if you don't have a lift from last week the last set should be very hard. (about a 8-9/10 difficulty) The following sets should feel much easier focus on technique and control.

WOD

Workout Format
AMRAP 7
Competitive
8 Front Squats (155/105)
15 Toes to Bar
Performance
8 Front Squats (115/80)
15 Hanging Knee or Leg Raises
Lifestyle
8 Front Squats
15 Hanging or Lying Knee or Leg Raises
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