Tuesday December 30th 2014

Regular class schedule today. 

Prep

5 min focused mobility 

Coach's choice dynamic 

3x 20 doubles, 10 hollow rocks 5 HSPU 

Strength 

Press

2-2-2-2-2

Conditioning 

2 RFT 

10 thruster 65/95 

20 Burpees 

50 Double under 

Recovery 

2 lengths Samson stretch 

Banded shoulder stretch 2 min per side 

Monday December 29th

Prep 

5 min focused mobility 

10x shuttle runs, banded good mornings, KB deadlifts KB goblet squat 

Strength

Deadlift 

3-3-3-3-3 

Conditioning 

Row 1000m 

4 rounds of Cindy 

Row 500m 

2 rounds of Cindy

Row 250m 

1 round of Cindy 

Recovery 

10 inch worm 

Leg up rig 2 min per side 

December 27th 2014

Saturday class at 10am 

Prep 

5 min skipping drills 

Overhead mobility

10 of each Samson stretch, inch worm and beat swings 

Strength 

Gymnastics skill work 20 min 

Conditioning 

14.1 

10 min AMRAP

30 double unders 

15 power snatch 55/75 

Recovery 

Row 500m at an easy pace 

calf smash

Thread the needle 2 min per side 

December 26th

Boxing Day WOD at 12:00 

Tuesday December 23rd

Regular class schedule today! 

Prep 

Alternating Tabata

Row

Handstand holds 

Strength

Front squat 

1-1-1-1-1 

Conditioning

Row 1000m 

50 dumbel snatch

Row 750m 

35 dumbel snatch 

Row 500m 

20 dumbel snatch 

35/50 

Recovery 

Walk 2 min 

Couch stretch 2 min per side

Thread the needle 2 min per side 

Monday December 22nd

This weeks schedule is a little up in the air. We are away visiting family this week and next, although we do have people covering most classes please read the blog regularly in case of any schedule changes. We will be closed both the 24th and the 25th. There may be a WOD on Boxing Day as long as we have someone to cover it. Please take this time to rest up, eat and drink a little too much and enjoyer your families! 

Prep 

5 min focused calf mobility 

10 of each shuttle runs, mountain climbers, inch worm and scap pull ups 

Strength 

5x5 

Weighted pull ups 

Conditioning

20 min every other minute on the minute 

2 Deadlift

4 hang clean 

6 lunges in the front rack position 

95/135 

Recovery 

Row 500m 

25 GHD back ext 

Pigeon 2 min per side 

Saturday December 20th

This workout is tough and gruelling, I know Taylor loved a good challenge.  I watched Taylor grow up, he was a great friend to my brother, both his Grandpas (Mike and Bill) were and still are a part of my daily life.  Mike was a regular at my Yoga class for years and always talked with pride about how busy he was watching his grandsons play hockey on the weekend.  I see Bill three times a week like clockwork at 8 am at the gym and of course Michelle- you are a rock in our community and one that we can not live without.  Your help with various events has been amazing and your work ethic and leadership in class is always noticed.  When I lost my dad at a young age the thing that brought me the most comfort is when people would tell me stories about my Dad and how he made an impact on their life. I wanted to do this workout as a way of showing support and love to the entire Elliott and Davidson family.  To remind you that Taylor's hard working attitude will never be forgotten and that his legacy will live on.  Taylor took on many challenges with determination - lets make him proud as we tackle this one! 

"Taylor"

7 Rounds for time;

2 Strict pull ups

24 Box jumps 

91 double unders 

22 Wall ball shots