WEDNESDAY

REST DAY.......

For the TEAM TRG. Work on some light cardio and stretching.......

TUESDAY'S W.O.D.

3 ROUNDS FOR TIME.

PART A

- SOTS PRESS #35/10 x 5 per side

- FRONT SQUAT 5/5

- 20 D.U ( or 200 rotations )

PART B

- 100 T2B ( rest as needed )

- 5 km run......

-

MONDAY'S W.O.D

WITHIN 15 MINUTES.......

- DEADLIFT #225/95 ( do as many reps as possible, allow time to run the 1 mile, before your time is up )

- RUN 1 MILE.

THEN...........

PANDLAY ROWS 3/3/3/3

SATURDAY'S WOD

AND IT BEGINS............

AMRAP, 10 MINUTES.

- THRUSTERS ( 10/5 )

- ROW ( 20 CALORIES )

- D.U ( 25/10 ) or 200 single rotations.

- PULL UPS ( till failure )

THEN.......

AMRAP, 8 MINUTES.

- K.B SWINGS ( 20/12 )

- RING DIPS ( 15/7 )

- 400 M RUN

For scaled purposes.....

- Thruster - # 115/95/65

- D.U - 20 reg rotations.

- K.B - sub with dumbells, # 20 / 10

- Ring Dips - Reg dips 25 reps.

THURSDAY'S W.O.D

The " TEAM Challenge " is approaching...........so turn the prep up !!

- Front Squats 3/3/3/3

- Clean & Press 3/3/3/3

- Burpees x 25

3 minute break....

- Stiff legged D.L 3/3/3/3

- H.P Uprights 3/3/3/3

- 2.5 km run to end.....

TUESDAY W.O.D

5 ROUNDS FOR TIME........

- Rope climb x 2 accents.
- Row 500 m
- 20 T2B

SUNDAY.........................

" FRAN "...............

Doooooooooooooooo IeeeeeeeeeeeeeeeeeeeT !!!!

For time !

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

5 KM RUN.............

TEAM PRACTICE.....

Today will be ............

Work on ..

- hanging Snatch/Power snatch 3/3/3

- Torso Toss 5/5/5 + 3-5 push-ups ( hand release on the bottom )

AND.....

A "light" ANNIE workout followed by some GHD..........

AND ?????

Some rope pull ups !!

FRIDAY'S W.O.D

PART 1 -

- BEAR COMPLEX - 5/4/3/2/1 ( Increase the weight as you go )

- BACK EXT x 20/20/15/10/10

- V-SIT UPS x 20/20/15/10/10

PART 2 -

- FLOOR SWEEPERS x 15/10/5/1 ( Increase the bench weight as you go )

- STATIC HANDSTAND ( 20 Seconds each time )

- GHD x 15/10/5/1

TEAM TACT - Rest day, or maintenance, Saturday's class will be at 15:30 ( same idea as last time, new exercises to focus on and control, and some tools for scaling !!!! )

THURSDAY'S W.O.D

THURSDAY,


2 W.O.D's

# 1....

- Run 200 M with a bumper plate ( 10/25/45 )
- 5 Pullups ( scaled - 15 J.P.U )
- 10 Burpees

5 ROUNDS.


2 MINUTE BREAK.....

# 2....

- 10 Box jumps
- Walking overhead plate lunges x 10 ( 10/25/45 )
- Weighted "CAN-CANS"*

5 ROUNDS.

"CAN-CANS"......

To perform this movement, load the weight/bar as if you were doing a reg squat, then take a step back and perform a half lunge, then bring the leg/knee forward up as if you were kneeing someone, mid-section high, then bring the leg back to a ready position, and perform the same with the other leg, alternating back and forth....

WEDNESDAY

RAVAGE......

As many rounds in 20 minutes....

- 25 D.U

- 2 MUSCLE-UPS

- 10 x K.B SWINGS

- 10 RING DIPS.

To scale this down......

- Every 2/3 rotations doing one D.U ( 50 reg rot. )

- 5 Pull-ups

- Plate raises x 10

- Box Dips x 20

TUESDAY'S W.O.D.....

PART A

- 10 D.U

- FARMERS WALK ( uneven 15-25 lbs difference )

- 200 m Lunge

- V-Sit-ups x 20

AMRAP - 15 minutes.

PART B

- Pull-up ( till fatigue )

- Box jump x 15

- Squat x 15

AMRAP - 15 minutes.

GUT CHECK

SATURDAY'S W.O.D

" GUT CHECK "

As we get closer to the competition, we must step it up as expected !!!!

So here we go....3....2....1....GO

- 5 min jog ( warm-up )

30 sec rest

- Alt leg-up crunches x 12 per side

- V-crunches x 15 ( med ball )

- Supermans x 20

- Hip crossovers x 20

45 sec rest

- Stiff legged Deadlift 2 Shrug x 5/5/5 ( increase weight every5 )

30 sec rest

- Hang clean x 5/5/5/5 (as above)

45 sec rest

- Front squat x 3/3/3/3

30 sec rest

- Single arm bench + Chest ball x 5/5/5/5/( SUPERSET )

AND PUKE.....

FRIDAY !!!!!!!!

SPLIT WORKOUTS !

A.M WORKOUT.

" ANNIE "

50/40/30/20 AND 10 rounds of :

- DOUBLE UNDERS

- SIT-UPS.

FOR TIME.

P.M WORKOUT.

- SNATCH BALANCE x 3

- OVERHEAD SQUAT x 5

- BURPEES x 20

5 ROUNDS.

PRACTICE ( TEAM TACT )

Start working on...

BOX JUMPS

ROPE CLIMBING ( I know, I know.... )

RING X's

HAND-STAND's X's..

Start throwing these around in your RX's, or on days you are only doing moderate work....

" KEEP TRAINING, KEEP TRYING & QUIT BICHIN "

5 ROUNDS.......FOR TIME !....


- 10 Toes 2 Bar
- Clean & Jerk x 5
- Row 500 M
- 10 Push-ups ( hand release at the bottom )

Time is counting down and the TEAM is making great gains !!!! Keep it up Crew !!!!

REST DAY....

AHHHH YAAA

TUESDAY'S W.O.D

10 KM RUN

For time !!!!

MONDAY W.O.D

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

SPLIT WORKOUT TODAY....

WORKOUT - A

- DEADLIFT MAX - In 10 minutes.

- MAX PULL-UPS - In 5 minutes ( break accordingly )

- K.B Swings - 6 x 6 ( 30 second break between sets )

WORKOUT - B

- RUN 2.5 KM

- ABS OF YOUR CHOICE 6 x 20 ( same as above, 30 sec rest between sets )

SATURDAY'S GROUP WORKOUT

TEAM " T.A.C.T " WORKOUT(S)

Here it is.........BTW... all are welcome !!!

WORKOUT 1 ( 2 parts )

A - BEAR ELEMENT x 2/3

- PULL UP ( D.L GRIP )

- D.U x 20 ( or 100 reg rotations )

DO AS MANY ROUNDS AS POSSIBLE IN 4 MINUTES !!!!!

B - WEIGHTED OVER HEAD WALK x 10M ( adjust weight )

- "SIT" UPRIGHTS x 5 ( weighted )

- DEADLIFT x 1/2 ( 80 % max )

DO AS MANY ROUNDS AS POSSIBLE IN 8 MINUTES.

WORKOUT 2 ( 2 parts )

following right after workout one, we will be making our way to the old memorial centre ( Kingston ) to battle stairs, rope training, and "TORSO" carries.

A - BLEACHER STAIRS x 4 ( shuttle running up and down , doubles up, singles down )

- LATERAL ROPE SNAPS x 20

REPEAT AS MANY ROUNDS AS POSSIBLE IN 5 MINUTES

B - "ZIG-ZAG" BLEACHER STAIRS x 1

- " CRISS CROSS " ROPE.

- 75 lbs TORSO CARRY ( 5/10 M )

REPEAT AS MANY ROUNDS AS POSSIBLE IN 6 MINUTES.

The Week Ahead........

I am posting the W.O.D's for the week in advance. I will be starting my CORE TRG for CSC and will be pretty busy for the week, so I am posting everything for the week ahead and hope this doesn't cause alot of confusion..........Thanks.

TUESDAY = REST DAY......


WEDNESDAY =

- DEADLIFT - 3x3x3 ( x = 2 minute break, use a weight that is either B.W or 80% of max )
- JACK KNIFES - 4 X 25 rest accordingly.


THURSDAY =

5 KM RUN


FRIDAY =

" ANNIE " for time !!!!!

SATURDAY =

TEAM TRAINING, I WILL POST THURSDAY NIGHT, THIS WILL BE A INDICATION ON WHERE WE NEED TO BE SETTING OUR SIGHTS AT !!!

MONDAY'S .....IZ GUNNNAZ SUCKK

MONDAY'S W.O.D

TODAYS W.O.D IS A SPLIT ROUTINE.....

ROUTINE A =

- DEADLIFTS

- PLYO BOX JUMPS ( 24" / 12" )

- K2E

21/15/9

ROUTINE B =

- STAIR DRILLS ( at least 40 steps x 4 )

- LATERAL ROPE SNAPS x 20 ( if you don't have a heavy rope do 10 push ups/10 dips )

AMRAP IN 10 MINUTES.

AMRAP ( as many rounds as possible )