31/12/2013
30# Weighted Muscle-up Skill 15' Alternating Minutes 2 Rope Climbs 10 Push-ups 20 Double-unders Weightlifting 1) Power Clean + 2 Cleans 1x2@70%, 1x3@75% 2) Snatch Balance 2x3@65%, 1x3@70%, 2x3@75% Strength 1) Push Press 5x5@78% 2) 3-stop Snatch 5x5 Metabolic Conditioning 6' AMRAP 8 Toes to Bar 10 S.A. Alternating KB Snatch (24/16)
30/12/2014
I call it "The Rideau Breakfast" Skill 15' Alternating Minutes 10 Pistols 10 Wall Balls 7 C2B Pull-ups Weightlifting 1) 1 Power Snatch + 2 Snatches x2@70%, x3@75% 2) Jerk 5x3@75% Strength 1) HBBS 1x6@65%, 1x6@70%, 1x6@75%, 2x5@80% 2) Clean Pull 5x5@90% Metabolic Conditioning 4 RFT 50 Double-unders 10 Thrusters (95/65)
24/12/2013
The Brothers Farquharson Skill 15' Alternating Minutes 5 Box Jumps 10 OH Walking Lunge 20 Double-unders Weightlifting 1) Power Clean + 2 Cleans x3@70% 2) Snatch Balance 2x3@60%, 1x3@65%, 2x3@70% Strength 1) Push Press 5x5@75% 2) Snatch Grip Deadlift 5x5@90% Metabolic Conditioning 21-15-9 Handstand Push-ups Wall balls (20/14)
23/12/2013
Some people could make use of this guide PLEASE NOTE Holiday hours will be in effect from the 24th-26th, and they will include a class on Tuesday the 24th at noon, and a class at 3PM on Thursday the 26th.
20/12/2013
Squat position work with Reid Skill 15' Alternating Minutes 10 Strict Pull-ups 10 Wall-balls 10 Box Jumps Weightlifting M.E. Highest Hang Snatch Strength 1) 5x5 Deadlift 2) 5x1' M.E. Handstand Push-ups Metabolic Conditioning 5 Attempts Max Unbroken Double-unders
18/12/2013
Must be winter? Skill 15' Alternating Minutes 5 HSPU 8 Toes to Bar 10 KB Swings Weightlifting M.E. 3 Position Clean + 2 Jerks Strength 1) Front Squat - 2x6@60%, 1x5@65%, 1x3@70% 2) 3x1' M.E. Bar Muscle-ups Metabolic Conditioning 5 RFT 5 KB Swings (32/24) 5 Burpees OTB (24/20) 5 C2B Pull-ups 5 Burpees OTB (24/20)
17/12/2013
Frank showing how the ring L-sit is done *Reminder, we will be closed promptly at 6PM tonight! **Double reminder, Christmas Potluck on Friday night! Skill 5 Chest to Bar Pull-ups 10 Push-ups 20 Double-unders Weightlifting M.E. 3 Position Snatch (bottom up) Strength 1) 5x3 Push Press 2) 5x5 GH Raise or
16/12/2013
Welcome to a new cycle everyone! We are going to be following a more traditional weightlifting style program with some met-cons added in just to keep it spicy. For people training for the open we may add some additional
14/12/2013
Meghan setting up for a Snatch Skill Choice Metabolic Conditioning "Open Test" 20' AMRAP 50 Wall Balls (20/14) 50 Double-unders 40 Box Jumps (24/20) 40 Toes to Bar 30 Burpees 30 Chest to Bar Pull-ups 20 Cleans (145/100) 20 Jerks (145/100) 10 Snatches (145/100) 10 Muscle-ups
13/12/2013
Joyce's PR Squat! Hope everyone has been good and hasn't been letting their exercise addictions get the best of them! Rest up! Skill 15' Alternating Minutes 10 Box Jumps 10 Pull-ups 5 HSPU Weightlifting Skills.
