THE FIFTY !!!!!!!!!!!!!!!!

" FILTHY 50 T "

A.K.A "THE CHUCK NORRIS WORKOUT "

FOR TIME !!!!!

TIME TO BEAT = 17:21.......

Join the fun !!!!!

GOT PREP ??

" CUT ME MIC "

Everyones got one more round in them right ?????

READ IT AND WEEP..

ROUND 1 = 10 MINUTES

- DEADLIFT x 5 ( 255 / 135 / 95 )

- PULLUP x 5 ( various grips )

- DOUBLE UNDERS x 20 ( or 200 reg rotations )

2 MINUTE BREAK

ROUND 2 = 10 MINUTES

- PLANK x 30 sec

- TOES 2 BAR x 10

- BURPEES x 10

- RUN 200 m

2 MINUTE BREAK

ROUND 3 =

- BEAR COMPLEX x 2 ( 155 / 135 / 95 / 45 adjust accordingly )

- 5 PULLUPS ( various grips )

- TIRE TOSS or TORSO BAG TOSS x 5

" KEEP TRAINING, KEEP TRYING & QUIT BICHIN "

WEDNESDAY

REST DAY

TUESDAY.

5 KM RUN !!!!!!!!!!!!!!

MONDAY'S W.O.D

MONDAY'S W.O.D....

- " BEAR COMPLEX "

- 20 Double Unders.

AS MANY ROUNDS AS POSSIBLE IN 15 MINUTES.

Some Stability & Core.

Today's workout is more for form and core.

As many rounds in 25 minutes.....

- Jack Knife x 15
- Deadlift ( no more then 95/30 and use the BOSU ball )
- Plank 30 sec.
- Upright Rows ( same as deadlift restrictions/use )

Before you move on to the next round, do a hand-stand and hold for 30 seconds, you can use a wall for support if need be...

Puking isn't just for super models anymore !!!

" EVA "

FOR TIME.........

5 Rounds......

- Run 500 m

- 30 K.B Swings

- 30 Pull-ups.

Adjust the weight for the K.B Swings as required, and you can adjust the pullups to J.P.U or use a " WOODYS BAND" if you have one......

" PUKING ISN'T JUST FOR SUPER MODELS ANYMORE "

FRIDAY W.O.D.....

3 SEPARATE WORKOUTS........

FUN FOR ALL ( AND FOR TEAM T.A.C.T )

10 MINUTES :

- SHRUGS ( 135/95 )

- TOES 2 BAR

- CRUNCHES

In 10 minutes complete as many reps/sets of each, then take a 2 minute break before next workout

8 MINUTES

- FRONT SQUATS ( 95/45 )

- BOX JUMPS

- BICYCLES

As many sets/reps in 8 minutes, then take a 2 min break before last workout.

6 MINUTES.

- DOUBLE UNDERS

- FARMERS CARRY ( 70/35 )

- SWISS BALL PLANK

THEN ROLL, OVER, PUKE, AND COOL DOWN.

REST DAY !!!

THANK GOD...........OR WHO EVER YOU FEEL THE NEED TO THANK !!

Blood is replaceable. Sweat is expected. Tears are optional

TIME TO GET CRACKIN !!!

Well as some of you may know , the TEAM T.A.C.T has submitted a team to compete in the CrossFit team challenge....So, everyone will get a chance to play along and suffer with the rest of us !!!

As many reps/load as you can in 20 minutes.

ROUND 1

- BURPEE / PULLUPS

- DEADLIFT

- OVERHEAD WALK.

ROUND 2 ( 20 minutes )

- DOUBLE UNDERS

- TORSO BAG TOSS or TIRE FLIP ( 10 m )

NOTE :

The pic above is of a true warrior, Master Mas Oyama, he was a true pioneer in functional strength, and practical conditioning.

RIP.

TUESDAY

TUESDAY'S W.O.D

A little bit of CARDIO.......

This is an older workout we have done before, sucks to start but great for ya in the end.......try not to alter this one to much though, its very specific !!!!

FOR TIME

JOG 1 LAP

SPRINT 100 M

25 CRUNCHES

JOG 2 LAPS

SPRINT 100 M

25 CRUNCHES

JOG 3 LAPS

SPRINT 100 M

25 CRUNCHES

JOG 3 LAPS

SPRINT 100 M

25 CRUNCHES

JOG 2 LAPS

SPRINT 100 M

25 CRUNCHES

JOG 1 LAP

SPRINT 100 M

25 CRUNCHES

* after you do the 100 M sprint, slow it down to a light jog until you have reached your original starting point, then do the crunches, then start into your next set of laps *

MONDAY

MONDAYS W.O.D.....

The workouts this week will reflect the recent X-FIT GAMES that recently took place over the weekend...There were some amazing workouts going on, and ALL of the athletes gave it their all !!!! These athletes are true MACHINES !!!

So, get to it !

3 ROUNDS FOR TIME

- 20 Double Unders

- 15 Push ups ( hand release at the bottom )

- 10 Thrusters

- 5 Pull ups

This is the beginning of a week from HELL.......ENJOY !

SUNDAY W.O.D

SUNDAY'S SUCK !

Today will be more of prep and practice..but will still suck...

In 20 minutes, complete as many reps/rounds as possible of....

- SNATCH ( about 60-75 % of your effort, work on form and explosion )

- Weighted BOX STEPS x 8 ( using either K.B's or a bar )

- Toes to Bar.


ENJOY !

FRIDAY

DIAMONDS REVENGE !!!!!

FOR 5 ROUNDS !!!

5 X DEADLIFT ( 60 % MAX, OR B.W )

10 X L-PULLUPS

15 X H.U ( HIGH UPRIGHT ROWS )

5 X FEET TO BAR

20 X DOUBLE UNDERS.

NO MORE THEN 1 MINUTE BREAK BETWEEN ROUNDS !!

IN THE INFAMOUS WORDS OF THE " R.C.P".......

" I AIN'T NOT PUNK BITCH "

TRAIN HARD !!!!

THURSDAY'S W.O.D

" BEAST OF BURDEN'S "

This is a revamped version of a popular exercise known as the " BEAR COMPLEX ", only I have added a twist at the beginning of this exercise to make it a trade mark " BEAST " exercise !!!!

So how you execute this exercise is with a light weight bar ( start this off light ) start in a push-up, or Burpee position, move into a clean position, clean the bar to the chest, front squat, push press, lower to back squat then squat, push press again, and return the weight to the bottom..

Do 4 sets of 7, increasing the weight each round !!!!

So , once again...........to execute this exercise, ( from the push-up position ).........

POWER CLEAN + FRONT SQUAT + PUSH PRESS + BACK SQUAT + PUSH PRESS, THEN RETURN THE WEIGHT TO THE FLOOR, IF YOU DROP THE WEIGHT UNCONTROLLED, DO 20 PUSH-UPS !!!!!!

FOR MORE INFO ON THE EXERCISE, VISIT YOUTUBE, AND SEARCH " BEAR COMPLEX" ADD MY TWIST ( STARTING IN THE PUSH - UP POSITION FOR AN EXTRA CHALLENGE )

WEDNESDAY

" INTESTINAL FORTITUDE "

For Time !

5 Rounds......

- 5 " MAN MAKERS "

- 15 Stiff legged Deadlifts ( using a BOSU BALL )

- 20 Jack-knifes

- 30 Double Unders.

When it comes to doing the stiff legged deadlifts, use a very light weight if you are not use to this exercise, preferably the bar.

If you cannot do Double Unders very well, do as many as you can, then finish with 100 rotations.

Check the link above to learn how to properly do " MAN MAKERS " just click on "WEDNESDAY"

TUESDAY

100'S.............WITH A TWIST !!!!!

To execute this workout , you will have to know your pace and take breaks as needed.....THIS IS FOR TIME....

- 100 PUSH-UP

RUN 1 KM

- 100 CRUNCHES

RUN 1 KM

- 100 PULL-UPS ( may do J.P.U once fatigued )

RUN 1 KM

- 100 SQUATS.

ENJOY !

POST FOR TIME.

MONDAY.......

MONDAY'S W.O.D

3 Exercises, 10 minutes per EX, to find your max weight/rep ratio.

EX # 1 - OVER HEAD SQUAT

EX # 2 - DEADLIFT

EX # 3 - CLEAN & JERK.

You have 10 minutes per EX, to determine your max effort load, and reps.

this can also be used as a guideline for those participating in the ELEMENT CHALLENGE IN SEPTEMBER !

SUNDAY

REST DAY

SATURDAY'S W.O.D

" THE BUTCHER "

This workout is tough, intense, and will likely leave you panting !!!!

- TIRE DRAG

- SLEDGE / TIRE DRILL

- OVERHEAD SQUAT

- PLANK

- TABATA SQUATS

This workout last for 30 min.....STRAIGHT, no break, rotate after all exercises with a 400 M run. We will warm up with a 2.5 km run, then finish with a 2.5 km run !!!!!

This workout will be at TIMA, in Brockville !!!!!

THURSDAY

THURSDAY'S W.O.D



- 21 Box Jumps

- 21 K.B Press

- 21 Bicycles

- 500 M Row



Repeat these exercise again, using

WEDNESDAY

" BRING YOUR BUCKET "

For Time......

3 Rounds.

- 25 Uprights

- 50 J.P.U ( jumping pullups )

- 100 Crunches

- 200 Squats

- 300 skipping (rotations)

- 400 Calf raises

- 500 M run

TUESDAY W.O.D

TUESDAY'S W.O.D

" STRENGTH & ENDURANCE "

This work-out is one of my favorites !!!!

3 ROUNDS !!!

- Bench Press - 1 RM

- Bench Press - till fatigue ( drop weight accordingly )

- Squat - 1 RM

- Squat - till fatigue

- Deadlift - 1 RM

- Deadlift - till fatigue

You will have to pre-set all your weights to make this workout time efficient !!!! Drop weight accordingly for the fatigue reps !!!

This is for 3 rounds, take a 2 minute break between rounds !

MONDAY

MONDAY'S W.O.D

15 MIN. To determine your 1 RM for "CLEANS"

Then,

- K2E - 100

- Bent over rows - 100

- Russian Lunges - 100

THEN,

Row 5 km

SATURDAY / T.I.M.A

SATURDAY'S W.O.D.....

T.I.M.A

To start we will do "ANNIE"

For time !!!

200 rotations / 50 crunches

150 rotations / 40 crunches

100 rotation / 30 crunches

75 rotation / 20 crunches

50 rotations / 10 crunches.

That's work-out number 1

NUMBER 2

Speed & Endurance !!!!!

- Thrusters, 1 minute

- Tire press, 1 minute

- Plyo jumps, 1 minute

- Knee tucks, 1 minute

- Burpees, 1 minute,

FOLLOWED BY A 400 M RUN......

Then repeat !!!!!

This work-out will help those who may of over indulged on July 1 !!!!!

FRIDAY'S W.O.D......

5 Rounds....

- 10 Pull ups

- 10 Dips, or Ring dips

- 10 Box Jumps

- 10 Bicycles

After your 5 rounds...

Do bench press in the following format ( if you don't have a gym available for you, then substitute the exercise with push-ups )

6 sets of 6 with a 30 second break in between sets.

AS FOLLOWS....

6 reps - 30 sec break

6 reps - 30 sec break

and so on........

THEN.....

5 km Run....

" KEEP TRAINING, KEEP TRYING & QUIT BICHIN "

REST DAY !

HAPPY CANADA DAY !!

TAKE TODAY AS A REST DAY, STARTING FRIDAY IS TEAM BASED W.O.D. TO HELP PREP SOME OF US FOR THE "ELEMENT X-FIT" CHALLENGE IN SEPTEMBER !!!

SO TAKE TIME TODAY TO SIT BACK, ENJOY A BREW OR TWO AND HANG OUT WITH FRIENDS !!!!!

HUA !