WORKOUT OF THE DAY

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October 29, 2019

ACTIVATION
3:00 Min Bike/Run/Row/Skip

Line Drills
Active Spiderman
Active Samson
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Inchworms
2 Air Squats + Broad Jump
High Knees
Butt Kickers
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Forward runn...

October 29, 2019

Two parts to our training day:

1. Skill conditioning, coupling the OHS barbell with a gymnastic complex.
2. Conditioning in the form of a paired down benchmark workout of ours: "Tri Sprint Intervals V2".

ACTIVATION
EMOM 9:
Minute 1: 1 Minute Easy Machine
Minute 2: 1...

October 29, 2019

Three parts to our Tuesday
1. Push Jerk
2. Conditioning
3. Recovery Bike

ACTIVATION
3 Rounds:
30 Single Unders
15 AbMat Sit-ups
5 Walkouts

Push Jerk (On the 2:00 x 5 Sets:)

3 Push Jerks

Barbell taken from the rack.
Aim is to build to a moderate load, but not a heavy.

...

October 29, 2019

Two parts today:
1. Gymnastics - Fine tuning our pullups / ring muscle-ups under fatigue.
2. Conditioning - A modified version of "Jackie".

ACTIVATION
EMOM 8:
Minute 1:
1 Minute Easy Machine
Steadily ramp up intensity over the 4 rounds to a moderately challenging pace...

October 29, 2019

ACTIVATION
3:00 Min Bike/Run/Row/Skip

Line Drills
Active Spiderman
Active Samson
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walkouts
2 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height

Metcon (AMRAP - Rounds)

Alternati...

October 29, 2019

Focusing on our engine today with interval training.

3 Parts:
- We'll start with a Front Squat complex.
- Interval conditioning next. Option for Team of 2, or Individual.
- Recovery row to help us bring about a smoother recovery to Friday's deadlifts.

ACTIVATION
2 Ro...

October 29, 2019

ACTIVATION
2 Rounds, at very low intensity:
1:00 Light Row
3 Walkouts
5 Empty Bar Good Mornings
5 Empty Bar Stiff-Legged Deadlifts
12 AbMat Sit-Ups

Load a light load onto the barbell (about half of the working load of your "Diane" weight).
At low intensity, 1 round:
3...

October 23, 2019

2 Rounds
:30 Dead Hang
1:00 Slow Burpees
:30 Handstand Hold
1:00 Air Squats
:30 Plank

Bench Press (5 x 5)

Warmup to 70%
Increase Weight Each Set

Metcon (AMRAP - Rounds)

At low intensity...

** Part A
3:00 Bike (Row, or Run):
Minutes 1+2 - Light Pace
Minute 3 - Fast Pace

3...

October 23, 2019

"Katana" Week 6:
- - - - - - - - - - - - - - - -
A "no-barbell" day.

One part to our training day, in the form of a longer chipper. With higher skill gymnastics in the center.

ACTIVATION
EMOM 9:
Minute 1: 1 Minute Easy Machine
Minute 2: 1 Minute Inchworms
Minute 3: 3...

October 23, 2019

"Katana" Week 6:
- - - - - - - - - - - - - - - -
Two parts today, touching up on two movements specifically:
- Hang Power Clean
- Handstand Work (Walking and HSPU)

ACTIVATION
2 Rounds:
30 Single Unders
15 AbMat Sit-ups
5 Walkouts

Barbell Warmup
5 Good Mornings
5 Back...

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Mississauga, Ontario

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