WOD
A. Gymnastics
B. For Reps
1 Min Double-Under
1 Min TGU
2 Min Double-Under
2 Min TGU
3 Min Double-Under
3 Min TGU
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Wednesday April 30, 2014
A. Hang Snatch (15 Minutes to a "Max")
B. EMOM 10 Minutes
3 Hang Snatch (Drop Weight 15-20% from A)
C. EMOM 16 Minutes
Odd Min 5 Deadlift 70/100kg
10 Lateral Bar Hop
Even Min 5 Strict Pull-Up
10 Sit-Up
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EMOM (EVERY MINUTE ON THE MINUTE): A FORMULA FOR VOLUME AND SKILL DEVELOPMENT
Whole Life Challenge Spring 2014
May 3 – June 27, 2014
Registration is now on for the Whole Life Challenge! Join your fellow O-Towners in a little bit of friendly competition in this 8-week online health and fitness game and notice improvements in your workouts, body composition and energy levels. Everyone could use some accountability when it comes to their nutrition, supplementation, workouts and mobility. The Whole Life Challenge will give you that and more.
Entry Fee: $49
Team to Join: Ottawa
If you have any additional questions after reviewing the website or want to organize a date and time for a team baseline workout, contact Helen ath.mitronikas@sympatico.ca
Next scheduled baseline workouts during open gym:
Wednesday April 30th at 7pm
Friday May 2nd at 7pm
Tuesday April 29, 2014
WOD
A1. Push Press 5-5-5-5-5
A2. Ring Row 10-10-10-10-10
B. 12 Minute AMRAP
30 Wall Ball
10 Burpee Box Jump 20/24"
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How to Get “Unstuck”
Monday April 28, 2014
WOD
A. Hang Clean (15 Minutes to a "Max")
B. EMOM 10 Minutes
3 Hang Clean (Drop Weight 15-20% from A)
C. "Helen"
3 Rounds for Time
400 M Run
21 KBS 1.5p
12 Pull-Up
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Friday April 25, 2014
WOD
A. Back Squat 80% 3xMax Reps
B. 6 Rounds For Quality
30 Sec Strict Push -Up
30 Sec Rest
C. 10 Rounds for Time
10 Jump Squat
50 Meter Sprint
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THE PUSH-UP
Thursday April 24, 2014
Weightlifting Class Tonight @7
WOD
A. Clean & Jerk
B. "Grace"
For Time:
30 Clean & Jerk 45/60kg
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Wednesday April 23, 2014
WOD
A. Deadlift EMOTM 60-65% 3x10sets *speed is key!
B. 6 Rounds For Quality
30 Sec Box Jump
30 Sec Rest
C. 4 Rounds For Time:
15 KBS 1/1.5p (RH)
10 Pull-Up
15 KBS 1/1.5p (LH)
10 Knees to Elbow
D. 3 Minutes Max Sit-Up
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Tuesday April 22, 2014
KETTLEBELL CLASS TONIGHT!
WODA. Hang Power Snatch 3-3-3-3-3-3
B. EMOTM 10 Minutes
3 OHS same weight as A.
C. "Death By"
Thruster 30/45kg
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Episode 136: Technically Better Fran
Monday April 21, 2014
WOD A. Handstand Practice
B. 3 Rounds For Max Reps:
1 Min Power Snatch 35kg
1 Min Wall Ball
1 Min Box Jump 20"
1 Min KBS 1p
1 Min pull-Up
1 Min Rest
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Thursday April, 17, 2014
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| Good luck in Boston Mel!!! |
Weightlifting Class Tonight!!!
A. Hang Power Clean 3-3-3-3-3-3
B. Perform For Quality
5 Minute Strict Pull-Up
5 Minute Alt Pistol
5 Minute Handstand Walk/Hold
5 Minute Front Lever Tuck
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How to Do a Handstand: Top 6 Tips for Handstand Success
Wednesday April 16, 2014
WOD
A. Strict Press 5-5-5-5-5
B. Ring Row 8-8-8-8-8
C. For Time:
150 KBS 1.5/1p
5 Burpees EMOTM
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The Kettlebell Swing
Tuesday April 15, 2014
Kettlebell Class Tonight
A. Deadlift 5-5-5-5
B. 5 Rounds For Quality
30 Sec Hollow Rock
30 Sec Rest
C. 10 Minute AMRAP
30-20-10
Thruster 35/50kg
Back Squat
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17 Reasons You're Not Losing Weight
Monday April 14, 2014
WOD
A. Snatch + 3OHS
B. "Death By" 25 Minutes
Muscle-Up, Pull-Up, Push-Up, Squat
With a continuously running clock do one Muscle-Up the first minute, two Muscle-Ups the second minute, three Muscle-Ups the third minute... continuing as long as you are able... When you can not do the prescribe reps move on to the next exercise and keep the reps moving up!
The Overhead Squat
Friday April 11, 2014
WOD
A. Back Squat 70% 3xMax Reps
B. 3 Rounds For Time:
400M Run
15 Deadlift 70/100kg
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Ten Things We’ve Learned About Squats
Thursday April 10, 2014
Weightlifting Class Tonight!
WOD
A. Gymnastics
B. For Time:
100 D.P-U.B.P-U?
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Bodyweight Mechanics are Basic for a Reason
Wednesday April 9, 2014
WOD
A. 2 Position Snatch (Knee and Floor)
B. For Time
50 Wall Ball
15 Alt DB Snatch 50/35
40 Wall Ball
15 Alt DB Snatch 50/35
30 Wall Ball
15 Alt DB Snatch 50/35
20 Wall Ball
15 Alt DB Snatch 50/35
10 Wall Ball
15 Alt DB Snatch 50/35
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WANT A GOOD WORKOUT? INTENSITY SHOULD FOLLOW FORM
Tuesday April 8, 2014
KETTLEBELL CLASS 7-8
WOD
A. Push Press 1-1-1-1-1-5-10
B. For Reps
1 Minute of Pull-Ups
2 Minute of Push-Ups
3 Minute of Squats
4 Minute of KBS 1/1.5kg
3 Minute of Squats
2 Minute of Push-Ups
1 Minute of Pull-Ups
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Will We Ever Accept that Exercise is Often the Best Medicine
Monday April 7, 2014
WOD
A. 2 Position Clean (Knee and Floor)
B. "DAMEK"
14 Minutes AMRAP
14 Box Jump 24"/20"
9 K2E
5 Burpees
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Friday April 4, 2014
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| Add caption |
WOD
A. Back Squat 65% 3xMax Reps
B. 7 Minute AMRAP
5 Box Jump 30"
3 Cleans 70/100kg
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Thursday April 3, 2014
WOD
A. Handstand Work (Push-Up, Walking, Standing)
B. 3 Sets Max T2B
C. 5 Rounds For Reps
1 Minute Thrusters
1 Minute Double-Under
1 Minute Rest
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Wednesday April 2, 2014
WOD
A. Snatch + OHS
B. 4 Rounds For Time
10 Burpee
20 KBS 1.5/2p
30 Wall Ball
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