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January 27, 2019

Rounding out week four of "Racehorse".

Starting with sets building to a moderate-to-heavy "Close Grip" Overhead Squat triple. Here, we are aiming to move as close to our jerk grip as possible, as long as our movement holds sound.

Conditioning to follow, in two parts:

January 27, 2019

"Game Day Friday".

After barbell-oriented "Game Day Friday" events, we are shifting gears, to a nearly all bodyweight piece. With higher volume gymnastics in the mix, it will be our stamina and conditioning tested across 20 minutes,

Body Armor to close.


January 27, 2019

2:30 Minute Bike/Row/Run or Skip
:45 sec Active Spiderman
:30 sec Active Samson

Barbell/PVC Warmup
5 Snatch Pulls
5 Power Snatches
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Balance

Snatch Pull (3 reps EMOM x 5)

Movement finishes with a shrug and loose arms, bu...

January 27, 2019

Tempo Back Squats to start our Wednesday.
These repetitions, each at 10 seconds per, are purposefully lengthy in time. Leveraging time under tension to our advantage, we can perform repetitions at sub-maximal loads to yield a potent response.

Conditioning to follow, c...

January 27, 2019

Starting our Tuesday with a "chipper style AMRAP". An AMRAP with longer round times, pushing beyond the 5:00 mark per. 2 rounds will be a challenge to finish, with very few athletes finishing three.

Row conditioning to follow, using 2K paces in three intervals.


January 27, 2019

Opening Week 4 with a squat intensive start, focusing on our barbell cycling.

Three parts today:
A) Front Squat
B) "Cluster" build (squat clean thruster)
C) Conditioning, in the form of 3 x AMRAP 5:00's.

Rotating Stations Every 1:00, for 10 (2 Rounds):

January 27, 2019

2:00 bike/row/run
5 Scap Retractions
10 Push Ups
15 Squats

2:00 bike/row/run
12 Alternating Lunges
12 Cossack Squats
:30s Plank

Metcon (No Measure)

Gymnastics EMOM16:

Min 1: 5-7 Strict Toes to Bar
Min 2: 30s Handstand Hold
Min 3: 10 Alternating Pistols
Min 4: 5-7 Stric...

January 27, 2019

The finish of Week 3 of "Racehorse".

Three parts today:
Opening with gymnastics, building off our work from last week on the rings.
Power clean technique to follow, which will lead us into a three station chipper - run, rope climb, clean and jerk.

1:30 Bik...

January 27, 2019

"Game Day Friday".

Last week, we challenged ourselves with a conditioning piece that lead into a max-effort clean.

We'll face a similar challenge today, now with the snatch.

This is our primary focus for the day, with a stamina based finisher to conclude our Friday.

January 22, 2019

5:00 Minute Bike/Row/Run or Skip

Line Drills
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

The Fire

2rds (:4...

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3-4190 Sladeview Crescent

Mississauga, Ontario

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