WORKOUT OF THE DAY

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November 10, 2020

ACTIVATION
3 Rounds:
400m Bike Erg
200m Run
1 Round of "Cindy"
Rest 1:00 between rounds. Intentions are to start at a very light pace on the bike erg and run, with a gradual ramp up of intensity

THIS IS 40 (Time)

For Time:
400m Run, 40 Wallballs 20/14
400m Run, 40 Power...

November 10, 2020

ACTIVATION
3 Rounds:
400m Bike Erg
200m Run
1 Round of "Cindy"
Rest 1:00 between rounds. Intentions are to start at a very light pace on the bike erg and run, with a gradual ramp up of intensity

THIS IS 40 (Time)

For Time:
400m Run, 40 Wallballs 20/14
400m Run, 40 Power...

November 10, 2020

ACTIVATION
KettleBell Warmup
:40 on :20 off
3 Rounds:
KettleBell Deadlift
Goblet Squat
KettleBell Swing
Single Arm KettleBell Clean & Jerk

*One round of rest between each round
*Choose a weight that allows you to keep moving, with minimal rest on the :45 seconds

Should...

November 10, 2020

ACTIVATION
Alternating OTM x 6:
Min 1 - :45s Machine
Min 2 - :45s Slow Burpees

CHAD (Time)

1,000 Box Step-Ups (20 in)
Wear a Ruck Pack (45/35 lb)
Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women...

November 10, 2020

ACTIVATION
1 Round at Low Intensity:
800m Run
20 Machine Calories

1 Round at Medium Intensity:
800m Run
20 Machine Calories

WAVE RUNNER (Time)

On the 5:00 x 6 Rounds:
200m Run
350/300m Row
15 Burpees

DESCRIPTION
- "Wave Runner" is a workout mixed with cardio and our fa...

August 29, 2020

"Gymnasty" Week #1
-------------------
1. Mobility and Activation (~10:00)
2. Gymnastics Stamina Benchmark (~15:00)
3. Conditioning (~15:00)
4. Body Armor (~15:00)

ACTIVATION
2 Rounds for Quality
15 Standing Calf Raises
20 Second Handstand Weight Shift
30 Second Front...

August 29, 2020

"Gymnasty" Week #1
-------------------
1. Mobility and Activation (~10:00)
2. Endurance Benchmark (~25:00)
3. Conditioning (~20:00)
Extra
4. Midline (~15:00)

ACTIVATION
2 Rounds
1 Minute Easy Bike Spin
1 Minute Easy Row

2 Rounds For Quality
30' Walking Lunge
15 Bande...

August 29, 2020

"Gymnasty" Week #1
-------------------
1. Mobility and Activation (~10:00)
2. Strict Gymnastic Benchmark (~20:00)
3. Olympic Technique A (~7:00)
4. Olympic Technique B (~6:00)
5. Olympic Technique C (~5:00)
6. Conditioning (~15:00)

ACTIVATION
1 Round for Quality:
250...

August 29, 2020

Upper and Lower Body Stretches
Mobility to prepare for the remainder of the week.

Upper Body:
1. Puppy Pose: 1 Minute http://youtu.be/GJmSVwsnQaI
2. Shoulder to Floor: 1 Minute http://youtu.be/D0li2U56nO4
3. Wrist Stretches: 1 Minute http://youtu.be/-L-8YRim2nw
Lower Bo...

August 29, 2020

WARMUP
2 Rounds for Quality
100m Run
15 AbMat Sit-Ups
10 Scap Pull-ups
5 Strict Toes To Bar
5 Hang Muscle Snatch
5 Overhead Squat
5 Drop Snatch

Metcon (AMRAP - Rounds)

Gymnastic Complex
5 Sets:
2 Bar Muscle-Ups
3 Pull-Ups
4 CTB Pull-Ups
3 Pull-Ups
2 Bar Muscle-Ups

Rest...

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Mississauga, Ontario

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