Day 72 Thursday December 18
Warm up:
■30m of quad stretches
■20m lunge steps...
■20 DUs
■20 inchworms
■Prisoner squat walk 10m then do leg swings then squat hop 10m back and do leg swings in perpendicular plane
■Stretch, rollers, bands as necessary

Strength component: Back squats
■3 x 10 @ 50-60% 3RM
■Between sets: 3 box drops + explosive vertical jump

Descending Ladder
Complete 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 of the following
■triceps dips
■DB figure 8s
■ab complex (froms)
■pull ups
■heavy seated rows (small weight rows)
■DB shrugs
Finisher: 2 x [25 jacknives + 25 sit ups]
Cool Down: 3 min light skipping
Your Personal WOD: 30 lb arm curls 3 sets of 10 (900 lb each arm)
20 pull ups
25 sets of stairs
 

December 17th
SNOWWWWWWWWWWWWWWWWWW DAAAAAAAAAAAAYYYYYYYYYYYYYY

Monday December 15 2014: We played badminton

Day 69 Friday December 12
Warm-up:
Bar complex day is here! Warm up thoroughly…...
■2 min run
■3 min skip
■4 min active warm up: hips and shoulders, full ROM, prepare for ALL phases of the complex
■Rollers, bands, stretch as necessary

Prep:
■Light reps of deadlift, hang clean, push press, front squat. Concentrate on the transition between the 4 lifts. Ask for help if you need it.
■Get a trustworthy spotter who will help and encourage you.

The 9 Minute Bar Complex
Max weight: 135. Min weight: 35. Any increment between is fair game. Complete as many rounds of the following as possible in 9 minutes:
■5 deadlift
■5 hang clean
■3 push press
■3 front squat
**NOTE: You may NOT put the bar down except the touch for the deadlifts. If you put the bar down, you must “pay” 5 burpees to pick it back up again.
***NOTE #2: My advice is to do this with a partner and split the workout into EITHER 3 sets of 3 minutes or 2 sets of 4:30. Partners: your job is to SPOT YOUR PARTNER PROPERLY!! Encourage each other. This is no picnic!
Finish with: 50 jacks, 50 crunches, 50 mountain climbers
WOD:350 lb leg press 2 sets of 10 (7500 lb total)
streches
50 air squats
30 push ups
75 crucnhes

Day 68 Thursday December 11
Warm up:
■Run 2 minutes. Seriously. Two minutes. Not less please. (In Gym)
■Skip: minimum 1 minute. Include at least 10 DUs....
■Squat walk + squat hop 10m
■Inchworms 10m back
■Shoulder ROM, openers, bands
■Stretch, rollers, bands as necessary.

Strength component: bench press
■3 x 8 @ ~75% 3RM
■Between sets: 5 pull ups and 10 empty bar shoulder shrugs
Leg Work
Complete 3 rounds of the following. Recommended rest is 1 minute. Take more if you need it.
■20 front squats (add empty bar if you want)
■30 lunge steps
■30 calf raises
■20 (wide stance) squats
■50 jumping jacks
■50 second wall sit
Finisher: 100 crunches + 10 AbMat sit ups (as difficult a version as you can)

WOD: 40 push ups

1 minute 30 second plank

30 sit ups

30 lb arm curls 3 sets of 10 (900 lb total)

 
 

Wednesday 10th December

SNOW DAY!!!!!!

Tuesday December 9th

Warm up:...
■Run and or skip until HR > 120. Minimum one minute run and one minute stretch.
■Mobility: hip openers, squat walk and hop, leg swings + shoulder ROM, posterior deltoid with bands, partner shoulder stretch
■Stretch, bands, rollers as necessary

Strength component: Bench, Squats, Thrusters
■3 x 12 @ ~50-60% 3RM
■Between sets: 3 pull ups, 3 crunches
Reverse BW Pyramid
Complete the following, chip it if necessary: only one round
■50 sit ups
■40 push ups
■30 box jumps
■20 pull ups
■10 triceps dips
■40 sit ups
■30 sit ups
■20 box jumps
■10 pull ups
■30 sit ups
■20 push ups
■10 box step ups
■20 sit ups
■10 push ups
■10 sit ups
Your Personal WOD: 25 lb arm curls 2 sets of 10 (500lb per arm)
110 lb bench press 2 sets of 10 ( 2200 lb total)
15 sets of stairs
15 pull ups
renagade rows 30 lb 2 sets of 10 (3000 lb total)

Tuesday December 2 2014: I was attending the basket ball game so i only stayed until 1:15 so i did my own warm up : 10 sets of stairs'
30 mountain climbers
20 push ups
streches

Monday December 1 2014:Warm Up:
■Skip 2 minutes
■6 sets of stairs
■5 inchworms
■10m squat walk + 10m squat hop
■Stretch, bands, rollers as necessary
Strength Component: Deadlift
■1 warm up set at 30-40% of max (light)
■3 x 10 deadlift @ <50% of max (easy)
■Between sets: 10 DUs or 50 singles
This is tough, there are MANY reps. Try to have some fun with it. If you don’t want to do all reps, either scale it or work with a partner (or two) to complete it.
■100 second plank
■100 KB swings
■100 walking lunge steps
■100 empty bar push press
■100 back extensions (any version you want; DON’T hyperextend)
■100 wall balls (med ball)
■100 burpees
Finisher: 100 crunches
WOD: 30 lb curls(30 each arm- 900 lb per arm)
25 sets of stairs
150 wall balls
streches
2 sets of incline bench press 100lb 10 per set(2000lb total)

Nutrition Challenge:

Tuesday: 3 Gatorades
 2 water bottles
Ceaser salad
2 pudding
ham sandwich
4 chicken fingers
fries

Wensday: 3 water bottles
2 gatorade
1 choclate milk
chicken ceaser wrap
2 granola bars
3 choc cookies
2 chicken burgers
2 eggs

Thursday:
2 water
1 gatorade
2 choc milk
nesquick
carrots
corn
rice
chicken balls

Monday Novemeber 24: I was away refeering volleyball so i could not workout that day

Wensday 26 2014: I was playing volleyball in upper canada cup so i couldnt attend class

Friday 28 2014 : Warm Up:
■Run with an HR goal of 120 (or close). At least 10 sets of stairs or 400m outside
■Skip 2 minutes. Try to get in 20 DUs. Or 200 singles. Or both....
■Mobility: everything; take at least 3-5 minutes on this.
■20 jumping jacks – 15 military bag squats – 10 push ups – 5 burpees

Strength Component: Thrusters
■1 warm up set at ~30-40% 3RM (work on FORM). Use phones / cameras to help spot each other and to provide feedback.
■2 x 12 @ 60% 3RM
■5 push ups between sets
Circuit 1: 2 rounds, rest 2 min between rounds
■5 double unders (we should all be able to try these at this point…)
■10 offset push ups
■20 mountain climbers
■10 close grip push ups
■5 double unders
Thats all i could do before i had to leave to set up for a grade nine event

Nutrition Challenge

Monday 24 2014: 3 water bottles
1 piece of pizza
choclate milk
crackers
hamburger
fries
2 puddings
1 granola bar

Tuesday 25 2014

Warm up:
■Run 400m (could do this in the gym- early so you're not disturbing classes)
■6 sets of stairs
■6 minutes skipping
■10m of squat hops, inchworms, squat walk, lateral lunges
■Rollers, bands stretches… as necessary (some of you are using this to be lazy- please don't)
Strength Component: back squats
■3 x 8 @ 40-50% back squat 3RM
■5 DUs + 5 box jump-overs or box jumps
“Seven”
Seven rounds of the following for time (scale ROUNDS, not REPS if necessary).
■7 thrusters
■7 knees to elbows
■7 burpees
■7 KB swings
■7 pull ups
Finisher: 5 sets of 7 Mountain Climbers and 7 full sit ups
Your WOD: 20 curls each arm 30 lb(600lb each arm)
10 pull ups
100 lb bench press incline 2 sets of 10 (2000lb total)

Nutrition Challenge:

Wensday: 3 Bottles of water
                  2 Gatorade
                  Ceasear Salad
                   2 pieces of ham
                    Cheese burger
                    fries
                    2 Cookies
                   
Thursday: 4 Bottles of water
1 chocolate milk
toast
2 eggs
hashbrowns
2 pieces of pizza
1 cookies apple juice
macoroni salad

Day 52 Wednesday November 19
By popular demand, your warm up will be P90X Ab Ripper...
Finisher: mobility and ROM stretching (spend at least 10 mins. on this)
...

Your WOD: I hurt my shoulder so most of the class i really worked and streched out my shoulder to that good tips from wheeler. Other then that I did :
20 Leg extentions 100 LBs ( 2000 lb total)
30 sit ups
20 crunches

 

Nutrition Challenge

Tuesday Novemeber 18

4 bottles of water
Macoroni salad
toast
1 egg
hashbrowns
chicken ceaser wrap
Choclate milk
2 pieves of ham
Nesquick

Day 51 Tuesday November 18

Warm up:
...

Complete the following at your own pace but with at least one partner… one of you works at a time...
2 Sets:
■22 Renegade rows
■22 burpees
■22 bar hops
■22 light thrusters
■22 pull ups
■22 leg flares
■22 biceps curls
■22 flat bench flys
■22 double unders
*22 Push Press
*22 Dead Lift
Finisher:
■60 second plank
Your WOD: streched and rollers
25 lb curls 20 each arm (500 lb each arm)
20 pull ups
50 sit ups
30 crunches
30 leg raises
 

Nutrution Challenge

Monday Novmeber 17

4 bottles of water
1 Gatorade
4 Granola bars
Bowl of nesquick
Steak
Potatos
Mushrooms
2 eggs

November 17 2014

Day 50 Monday November 17
Warm up:
■Run and/or skip until your HR gets over 120
■5 inchworms...
■10 lateral lunges (alternate sides)
■15 push ups
■20 jumping jacks
■Mobility: everything. Spend time on this today
■Stretch, bands, rollers, etc

Strength Component: Squats
■Light today, work on form
■1st set: 10 front squats @ 40% back squat 3RM
■2nd set: 10 back squats @ 50% 3RM
■3rd set: same as first set
Complete AMRAP of the following in 10 minutes:
■5 push ups
■5 single leg squats each leg (as low as you can)
■Farmer’s carry to west doors
■5 burpees
■100m run

Finisher:
50 push ups, 50 sec plank, 50 sit ups
Personal WOD:100 wall volleys
mechincal bench press 2 sets of 10 100 lb (2000lb total)
20 arm curls each arm 30 lbs (600lb each arm)
streching
30 box jumps
25 supermen
30 sit ups
40 crunches

friday 14 2014

Warm up: Groups of two works well.
■Run 2 min
■Skip 2 min...
■Progressive active warm up: start simple and get more complex as you go… perfect form is important.
■Spend at least 5-7 minutes on mobility
■Stretch, bands, rollers, etc

■50 Box jump
■50 Kettlebell swings
■50 Walking lunge steps
■50 Knees to elbows
■50 Push press, 45 pounds (scale weight if need be)
■50 Back extensions
■50 Wall ball
■50 Burpees
■50 Double unders
For the competitive folks: time yourself but DO NOT under any circumstances settle for sloppy reps.
Finisher: 50 crunches – 50 second plank – 50 crunches – 50 second plank
Your WOD: rolled legs out
bench press mechanical 3 sets of 10 100 lb (3000lb total)
stretch
20 pull ups
150 mediine ball volleys
50 squats
30 superman
25 push ups
20 sit ups
40 crunches