WEDNESDAY, JANUARY 16 2019

How much work can you get done in 10 minutes? Get through as many rounds as you can of the three movements, you'll get a short break and then time to get back to work. You might be surprised with how much work can be done if you put your mind to it.

SKILL

Pull-ups 5 x 5 E90s

ACCESSORY

Plank 5 x 0:45 plank, 1:15 rest (add weight if possible)

WOD

"DOMS"

  • 10 min AMRAP

  • 21 Deadlifts

  • 15 Wallballs

  • 9 Box Jumps

-Rest 3 min-

10 min AMRAP 

  • 21 Plate Ground to Overhead

  • 15 Hanging Knee Raise

  • 9 Lunges/side


TUESDAY, JANUARY 15 2019

Everyone loves a good sweat, and today you'll get that! The title of the WOD should explain enough, the goal is to keep moving and push the pace through the whole workout.

SKILL

  • Bench Press 10,8,6,4,2 E2M

ACCESSORY

  • Single Arm DB Row 6/side

  • Single Arm Plate Press 6/side

Alternate OTM x 4 rounds


WOD

"Hardio Cardio"

  • 50/75 Cal Bike

  • 150 Skips

  • 75 KB Swings

  • 25 Burpees

  • 75 KB Swings

  • 150 Skips

  • 50/75 Cal Row

MONDAY, JANUARY 14 2019

Starting off the week on the right foot, then the left foot, or visa versa. Our skill features another set of lunges. If you were feeling it after last time, it just means we need more exposure to them, so make sure you don't skip out. 

SKILL

  • Front Rack Lunges 5 x 6/ leg E2M

ACCESSORY

  • Single Leg Deadlift 4x6/leg

  • Tempo Squat 4x6 w/2 sec pause in the bottom

Alternate OTM 

WOD

OTM Stations - 45 sec work/15 sec rest

  • DB Push Press

  • Hanging Knee Raise

  • Shuttle Run/Burpees

  • Wallballs

  • Box Jumps

  • Heavy Farmer Holds

x 5 rounds

SATURDAY, JANUARY 12 2019

Need a new party trick? Maybe for the next New Years' party. We have some time, but learning a handstand would be cool. Today we have a chance to learn some skills and build some strength for our handstands. Then, a tough 20 minute WOD, but it'll be a great tester as we look to improve our fitness.

SKILL:

  • Handstand Practice 5 sets E2M

  • Seated DB Press 5 x 8 E90s

WOD

"11.5" // 20 min AMRAP 

  • 5 Power Clean

  • 10 TTB

  • 15 Wallballs

FRIDAY, JANUARY 11 2019

We have a Friday interval workout for Functional Fit Friday. You will have five opportunities to get your best score, but all rounds matter. You'll have 3 minutes to get as many calories as possible on the rower, but you must complete some work with the kettlebell beforehand. Get the swings, squats, and high pulls done as quick as you can to maximize the time on the rower. You will get 3 minutes rest between rounds, so you have no excuse to go hard!

SKILL

  • Bulgarian Split Squat 5 x 6/leg E90s

  • Barbell Deadlifts 5 x 5 E90s

WOD

3 min work/ 3 min rest

  • 20 KB Swings

  • 15 KB Squats

  • 10 KB High Pull

  • Max Cal Row

5 rounds (30 min)

THURSDAY, JANUARY 10 2019

Time to learn a new skill! Kipping is using the lower body to assist the upper body on tough gymnastic movements, such as pull-ups. Kipping isn't for everyone but give it a shot and spend some time working on it outside of class to really dial it in.

SKILL

  • Kipping Introduction & Arch/Hollow Holds

  • Pull-ups 5 x 5 E90s

WOD

"Double Up" // 10 min AMRAP

  • 10 push-ups

  • 10 Ab Mat Sit-ups

  • 10 Double unders

WEDNESDAY, JANUARY 9 2019

Here we got our first EMOM of 2019. Use this as a chance to choose your own adventure. If you want a strength based workout, go heavier/harder skills and take a few more breaks. If you want to push the pace and have more of an endurance focus, work on staying moving for the whole time. Regardless, it will be a fantastic workout!

SKILL

  • Bent over Barbell Row 5 x 8 

  • DB Bench Press 5 x 8

Alternating E90s for 5 rounds

WOD

"EMOMJan.1"

  • DB Push Press

  • Hanging Knee Raise

  • Airdyne Bike

  • Wallballs

  • Plate GTO

  • Heavy Farmer Holds

45 seconds on/15 rest x 5 rounds

TUESDAY, JANUARY 8 2019

We've done some barbell lunges before, now is time to try out the front rack position. This will be a greater challenge of mobility, but will help build all around strength. Go heavier if you can as the reps have been dropped down.

SKILL

  • Front Rack Lunges 5 x 4/leg E2M

  • Weighted Plank

0:45 on/ 1:15 off

*Add weight if possible

WOD

"Up Dog" // 10-20-30

  • DB Snatch

  • Ab Mat Sit-ups

  • Air Squats

MONDAY, JANUARY 7 2019

We are starting to pick up some steam after some time off. Vacations are coming to a close and it's time to take our health seriously. To be healthy, you need to be able to complete all your activities of daily living. To do that we need a combinations of strength, endurance, and mobility. Work at improving all the above every time you show up to the gym. It starts today!

SKILL

  • Bench Press - 5,5,3,3,1,1,1 E90s

  • Ring Row 5x5 alt.

  • DB Shoulder Press 5x5 EMOM

WOD

In Teams of 3, waterfall style

  • Row 250/200m 

  • 9 Burpee Box Jumps

*Partner 2 starts when Partner 1 is done the row

SATURDAY, JANUARY 5 2019

Super Saturday is back! Grab a partner and work as hard as you can for one minute before switching off and having them pick up where you left off. You will work for 1 minute and rest for 1 minute until all the work is done. The 44 minute time cap is tight so do your best!

WOD:

"Neva Eva" (Time Cap 44 min)

In partners, switch on the minute to complete the following - 5 rounds of:

  • 1000m Row

  • 50 KB Swings

  • 50 Jumping Pull-ups

FRIDAY, JANUARY 4 2019

Bring the intensity to the WOD today. You will have three opportunities to score as many rounds as you can. Your goal is to get through as many rounds as possible of 21 wallballs, 15 ring row, and 9 KB deadlifts, you have 5 minutes. Can you get 3 rounds? Whatever you get in the first five minutes, try again to beat it after your 2 minute rest, during another five minute window.

SKILL

  • Bench Press 5 x 5 E90s

ACCESSORY

  • Bent over DB Row & Standing DB Shoulder Press

5 x 12 alternating exercises, resting as needed

WOD

"TRI Again" // AMRAP 5 minutes

  • 21 Wallballs

  • 15 Ring Row

  • 9 KB Deadlifts

-Rest 2 min-

x 3

THURSDAY, JANUARY 3 2019

This might be your first workout of the New Year, but let's not make it our last. Work on building a routine that gets you to the gym on a regular basis. Learn the foundational movements and look to build strength on them each time you are in. Enjoy the pull-up work and the 2019 WOD.

SKILL

  • Deadlifts 5 x 5 E90s

ACCESSORY

  • Weighted Step Ups 5 x 12 building up

  • Pull-up negatives 5 x 3 w/ 2 sec pause at top and 3 sec lower

WOD

"2019" // 5 rounds for time  

  • 20 Hanging Knee Raise

  • 19 Barbell Shoulder to Overhead

  • 31 Squat to medball

WEDNESDAY, JANUARY 2 2019

Happy New Year! The New Year often comes with new goals, but it all starts one day at a time. Just come in and get started. The WOD today will feature a 19 minute AMRAP to represent the year of 2019. The majority of the movements will involve some jumping, so bring your hops! "Hoppy New Year"

SKILL

  • Front Squat 5 x 5 E90s

ACCESSORY

  • Bulgarian Split Squat

  • Heavy KB Swings

5 sets each x 12 reps, alternating between exercises

WOD

"Hoppy New Year" // 19 min AMRAP

  • 50 skips

  • 15 Cal Row/Bike

  • 10 Box Jumps

  • 5 Burpees

SATURDAY, DECEMBER 22 2018

This is the last functional fit class before Christmas. That means it's time for a 12 days of Christmas WOD. Don't try to google what it is, as there are plenty of options for the movements. You'll find out in the morning, just like any good Christmas surprised. If you don't know how it works, it goes just like the song. You start with 1 rep of movement A, then you do 2 reps of movement B, PLUS 1 rep of movement A, then 3 reps of movement C, 2 of B, and 1 of A etc. etc. all the way until you're up to 12 reps of movement L, working your way all the way back to 1 of A. It is a long workout, even though the first 6 or 7 rounds go by very quickly. Have fun and earn though holiday treats!

WOD

"12 Days of Christmas"

Come and find out :)

FRIDAY, DECEMBER 21 2018

It has been over a month since the Friday Functional Fit class has seen the rotating EMOM WOD. It's back. The movements in this series are focused at building endurance in a bunch of different ranges of motion. Focus on good squat mechanics on the Bulgarian split squats aiming to get nice and low while keeping balance.

SKILL

  • Bench Press 6 x 6 Alternating

  • Single Arm DB Row 6 x 6/side

Switch every minute between the exercises (12 min total)

WOD

OTM Stations 

  • Active Shoulder Bar Hang

  • Bulgarian Split Squat (Left leg)

  • Bulgarian Split Squat (Right leg)

  • KB High Pull

  • Push-Ups

Rest

*40 sec work 20 rest for 5 rounds

THURSDAY, DECEMBER 20 2018

Single leg function is critical for independent living and healthy lifestyle. Basic movements such as walking and running as almost entirely single leg driven. We have an opportunity to work on some single leg work for our skill in the reverse lunge. Other benefits of single leg work will include greater core focus and improved balance. Don't neglect, and get stronger. 

SKILL

  • Back Rack Reverse Lunge 5 x 6/leg E2M

WOD

Part 1. OTM DB work x 6 min

  • 5 Clean

  • 4 Squat

  • 3 STO

Part 2.

DB Freddy Krueger // 21-15-9

  • DB Snatch (Heavy)

  • Burpees

WEDNESDAY, DECEMBER 19 2018

A fun partner workout for the Wednesday Functional Fit class. If there is one lift that uses all the muscles in the body, the deadlift is a great example of that. For the WOD, you get a little of everything, some cardio, core, upper, and lower body to power you through hump day.

SKILL

  • Deadlifts 6 x 10 E2M

WOD

In Partners, complete 5 rounds each

  • P1- 21 Cal Bike

  • P2 - 15 Sit-up, 12 Ring Row, 9 KB Swings

*Switch when both are done

CASHOUT

3 rounds not for time

  • 30 sec weighted plank

  • 30 sec side plank/side

  • 30 wall sit

Rest as needed

MONDAY, DECEMBER 17 2018

Hot Buttato - a fan favourite! This workout came up about a month ago, but if you missed it then, you have a chance to get in on it Monday. The goal is to work as hard as you can for 30 seconds on either the bike or the rower. After your 30 seconds is up, you will rest 1 minute before going for another 30 second effort on the other machine. You'll end up doing 7 rounds of each. It's as hard as you make it, the goal is to accumulate as many calories as possible for your team.

SKILL

  • Back Squat & Box Jumps

5 rounds 5 back squats + 5 Box Jumps E2M

WOD

Hot Buttato" // In Teams of 3, 1 person working (30 sec) 2 resting

Alternate between

  • Airdyne Bike Cals

  • Rower Cals

7 times at each station (21 min) 

SATURDAY, DECEMBER 15 2018

Even though the weather might not always permit outdoor running, we can still get a very similar stimulus with skipping. The WOD for today features a large volume of skipping. Work that coordination and conditioning and let's have some fun!

SKILL

  • Back Squat Wave sets

8,6,4,2

8,6,4,2 heavier E90s

WOD

"Jump Start"

  • 100 skips

  • 30 DB Snatch

  • 100 skips

  • 30/21 Cal Row

  • 100 skips

  • 30 Hanging Knee Raise

  • 100 Skips

  • 30/21 Cal Row

  • 100 Skips

  • 30 DB Snatch