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
Wednesday, 3 December 2014
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)
■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)
Friday, 28 November 2014
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
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
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
■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
Tuesday, 25 November 2014
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)
■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)
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