WEDNESDAY, JULY 17 2019

Get into the Wednesday Functional Fit class and learn to deadlift or work on improving your deadlift. Build up to a safe but heavy 5, and then go lighter in the WOD. We had some great battles on the bike last week when we went for calories, how can teams this week stack up?

SKILL

  • Deadlifts 6 x 5 E2M building to a heavy 5

WOD

"Inner Tube"
Teams of 3, working at different stations

  • 10 Deadlifts

  • 20 DB Snatch

  • Max Cal Bike

  • Rest

x 5 rounds each (20 min).

TUESDAY, JULY 16 2019

It's the middle of the month, so that means... Hardio Cardio! This time, with a twist. Team edition. Version 7 of everyone's favourite workout is the "pardio" or party edition. Grab a couple buddies, split the work up and get done. Until next month that is.

WOD

Hardio Cardio Pardio (V7)
In teams of 3 - 40 min cap

  • 800m Team Run

  • 400 Skips

  • 200 KB Swings

  • 100m Walking Lunge

  • 50 Power Clean and Jerks

  • 100m Walking Lunge

  • 200 KB Swings

  • 400 Skips

  • 800m Team Run

MONDAY, JULY 15 2019

Recently we have been working on some handstands and handstand push-up progressions. The main objective is to get you comfortable upside down. However, one thing that will help us being comfortable with that, is knowing we have the strength to support ourselves in that position. Building pressing strength is a great way to get those shoulders prepared to get yourself inverted.

SKILL

  • 2 Overhead Strict Press + 3 Push Press

E2M x 6 Rounds
*Complete 5 broad jumps after each set of presses

**6 minutes of Push Jerk Practice

WOD

"Dip and Rip"

  • 16 min AMRAP

  • 12 Heavy Double KB Deadlifts

  • 1 Lap of building Farmer Carry

  • 12 Ring Dips or Push-ups

  • 12 Pull-ups or Ring Row

SATURDAY, JULY 13 2019

The goal of this workout is to accumulate as many reps as possible with your teammates. The catch, the opposing team will be the timer, the faster they run the less time you have. Like all workouts it is scalable for all levels and teams will be mixed. It'll be fun for all!


SKILL

  • Back Squat 10,8,6,4,2

  • Single Arm DB Row 8/arm


x 5 rounds each


WOD

"Hot Wheels"

In 2 teams, alternating at the completion of a 400m Run

  • A. 400m Run as a team

  • B. 6 Burpee Box Jump Overs, 8 Power Cleans, 10 Medball Slams, Rest

x 4 rounds each

THURSDAY, JULY 11 2019

Last week we had some people really challenge themselves with the deadlift in the Hero WOD Nutts. This is a good opportunity to do the same. Diane features 45 deadlifts, broken up into 21-15-9. Finding a challenging weight will help build strength and confidence as we continue on our fitness journey.


SKILL

  • Deadlifts

5 x 5 building up E90s


WOD

"The Girls"

0:00-10:00
Diane // 21-15-9

  • Deadlifts

  • Push-Ups


10:00-20:00
Angie // 40-30-20-10

  • Double Unders

  • Sit-ups


20:00-30:00
Fran // 21-15-9

  • Thrusters

  • Pull-ups

WEDNESDAY, JULY 10 2019

All workouts are as hard or as easy as you make them, especially AMRAPs. It is up to you to push to actually get as many reps as possible, not just how many you feel like. Picking a light weight on the DB snatch and going through without much intensity will limit our discomfort, but also limit our results. Try to treat the AMRAPs as what they are As Many Reps As Possible and go out and get all those reps!


SKILL

OTM Rotations

  • 12 DB Shoulder Press

  • 12 Back Rack Barbell Lunge

  • 30-40 sec left side plank

  • - 30-40 sec right side plank


x 5 rounds each (20 min)


WOD

AMRAP 12

  • 10 Hanging Knee Raise

  • 20 DB Snatch

  • 30 Air Squats


CASHOUT

Not for time:

  • 10 Bicep Curls

  • 20 Banded Pullaparts

  • 30 sec Wallsit


x 3 rounds

TUESDAY, JULY 9 2019

The formula for Power is Work over Time. The most powerful machines and bodies complete a large amount of work in short periods of time. The Tuesday class skill is going to feature an expression of power on the rowing machine. The WOD is going to include some longer stations to give some opportunities to work on some new skills. Interested in the handstand push-up? Perfect your handstand holds and your kick ups first and unlock new skills.


SKILL

  • Row Peak Power Test


0:15 work E2M x 5 rounds

WOD

Station Creation

  • 30 sec Wallwalk/ Handstand Push-up

  • 60 sec Stair Runs

  • 30 sec Rope Climbs

  • 60 sec KB Taters


Rotate E90s x 5 rounds

MONDAY, JULY 8 2019

Monday Functional Fit class is now offered at 7AM in additional to the 5PM class. Challenge yourself to start the week off on the right foot and get to the gym for a good sweat. A good variety of challenges throughout the week, so aim to come back Tuesday, too. Our bodies are resilient, our fitness will improve with the additional stimulus.


SKILL

  • Bench Press & Plate Pullovers

5 x 10 alternating E90s


WOD

"Team BiRow"
In teams of 3 - 2 working, 1 resting
90 sec stations

  • Row

  • Bike

  • Rest


5 rounds each

*score is combined calories

SATURDAY, JULY 6 2019

The class is broken down into complex and simple. The skill rotations will feature some unique movements and some odd objects. Flip over to the WOD, you need zero equipment, and barely any instruction, you run, you do burpees, you run again. Simple but effective.


SKILL

Skill Rotations - 60 sec work, 15 rest

  • Sled Push

  • OH Lunge

  • Stair Runs

  • OH Banded Press

  • Bonus Rest


WOD

Titan Challenge

  • 800m Run

  • 50 Burpees

  • 400m Run

THURSDAY, JULY 4 2019

There's nothing cheap about this workout. You'll certainly get your money's worth by the end of the class. A 30 minute AMRAP where the weight on the clean and jerk increases as you go. Grab a couple of buddies, and go hard!


SKILL

  • Front Squat

6 x 3 E90s


WOD

"Wal-Mart"
In Teams of 3, AMRAP 30

  • 7/5 Cal Bike

  • 10 Medball Squat Jumps

  • 5 Power Clean and Jerks

*Power clean and jerks increase in weight after 6 total rounds

**one partner completes the whole round before trading off.

WEDNESDAY, JULY 3rd 2019

Interval work is a great way to work on form while still being out of breath and tired. In Wednesday's Functional Fit class, you get to go heavy on the bench press, but then you will have to work through the rower and DB snatches quickly to earn some rest time. A new round starts every 5 minutes, regardless of when you finish.. The faster you go, the more rest you get.


SKILL

  • Hang Power Snatch Tech

10-15 min working on form and speed


WOD

"Row Bros" // E5M complete,

  • 10 Heavy Bench Press

  • 15/20 Cal Row

  • 30 DB Snatch

x 5 rounds each

TUESDAY, JULY 2 2019

We are half way through 2019! It's crazy with how much more fitness we have than six months ago. In that time we've completed numerous varied workouts, including a chance to take on a few Hero WODs. Hero WODs are often harder than your everyday workout. This Hero WOD is named after a Canadian military member, therefore it's a good test for the half way point of the year, and following Canada Day. Like all workouts, scaling is important, but the intention to still make this WOD tough regardless of how you take it on. Your coach will help you find movements and difficulties that is appropriate for everyone.


SKILL

  • Handstand Practice

6 x 15-30 sec work E90s

WOD

Hero WOD Nutts

  • 10 HSPU

  • 15 Deadlifts 175/250

  • 25 Box Jumps

  • 50 Pull-ups

  • 100 Wallballs

  • 200 Double Unders

  • 400m Run w/weight plate

SATURDAY, JUNE 29 2019

The perfect escape WOD. You just robbed a bank, now you need to make off with your bags of money. Take it for a run, jump some fences, and climb some buildings. The police will be on your tail in 30 minutes, can you get away?


SKILL

  • Power Clean 6 x 5 E90s


WOD

"Money Bags"
In teams of 3, with a 30 min cap

  • 800m Medball Run

  • 75 Box Jump Overs

  • 50 SA DB Clean and Jerk

  • 25 Rope Climbs

  • 50 SA DB Clean and Jerk

  • 75 Box Jump Overs

  • 800m Medball Run

FRIDAY, JUNE 28 2019

Our body has a few different energy systems, the most important being the aerobic system. The aerobic system is responsible for transporting the oxygen we breath to our working muscles. Heart function is critical in this system. In Friday's WOD we are looking to get the heart pumping, with some core work to round it out. Aim to get as many calories as possible on the bike and rower, and hold your plank for the whole minute.


SKILL

OTM Strength Rotations

  • 8-12 Bulgarian Split Squat

  • 8-12 DB Shoulder Press

  • 8-12 Medball Hamstring Curl

  • 8-12 Bent Over Back Flys


x 5 rounds each (20 min)


WOD

"Heart Core" // In Teams of 3
1 min work, 30 sec rest

  • Row

  • Bike

  • Front Plank


x 5 rounds

THURSDAY, JUNE 27 2019

Thrusters are a great exercise for the whole body. They can be done light and fast, they can be done heavy and slower, or anywhere in between. Today, the goal is finding a weight heavy enough to stop us from going unbroken, meaning we shouldn't be able to do 25 in a row. Challenge the strength and the cardio in this WOD.


SKILL

  • Thruster 6 x 3 E2M


*bar taken from the ground


WOD

"Chest Hair"

  • 25 Thrusters

  • 400m Run

  • 25 CTB

  • 400m Run

  • 25 Thrusters

WEDNESDAY, JUNE 26 2019

This team workout is a good combination of movements. Each teammate will try to get their work done as fast as possible to earn some rest. In the 25 minute AMRAP the only rest you get is if you finish your station before your teammates. Work fast, and get some rest.


SKILL

  • 6 Back Squats

  • 6 Box Jumps


Alternate OTM x 5 rounds each


WOD

In teams of 3, 25 min AMRAP

  • P1 - 21 Cal Row

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

  • P3 - 6 sets of stairs


*Switch when all partners are done

TUESDAY, JUNE 25 2019

Functional fitness is important for the body, of course. We boast about training our bodies to be prepared for whatever our day may challenge us with. Often times, our day tests us with mental battles or relationship challenges. At work or at home, communication can be a major factor in a project being a success or a failure. In today's WOD we get to work on that communication with an element of synchronization. Enjoy!


SKILL

  • Deadlift 8 x 3 E90s


WOD

In teams of 2
3 min work, 1 min rest x 5 rounds (20 min)

  • 75 skips each

  • 25 synchro KB taters

AMRAP

Push-ups (1 person working at a time)

MONDAY, JUNE 24 2019

Do you love Functional Fitness class? You don't need to answer that, your consistent attendance shows that you do. The 7AM classes have been packed the last few weeks, so we are testing out a Monday option to get your week started off on the right foot. Leave your feedback at the desk if you want to keep it in the schedule.

SKILL

Alternating EMOM x 5 rounds

  • 6 Bench Press

  • 6 Pull-ups

  • 12 V Ups

WOD:

"Rush Hour" // E4M x 5 rounds

  • 12/9 Cal Bike

  • 9 Bar Jump Burpees

  • 6 Power Snatches

SATURDAY, JUNE 22 2019

Shorter doesn't mean easier. In this workout, the reps will be cut in half for each movements, but you'll find the difficulty will likely increase. Work with a partner to get this chipper done as quickly as possible.


WOD

Half Life
In teams of 2, one person working, and one person resting

  • 800m Run (2 x 200m each)

  • 400m Farmer Carry (switching as needed, resting partner runs beside)

  • 200 Cal Row

  • 100 Thrusters to medball

  • 50 Devil's Press

FRIDAY, JUNE 21 2019

Raindrops on roses, and whiskers on kittens. Bright copper kettles and warm woolen mittens. Brown paper packages tied up with strings.
These are a few of my favorite things. Well probably not, but maybe the WOD list is more accurate. What are your favourite/least favourite exercises?


SKILL

  • Back Squat

6 x 6 building up E90s


WOD

Rotating EMOM 
40 sec work, 20 sec rest

  • Wallballs

  • KB Swings

  • Burpees

  • Skipping

  • Stair Runs

Rest
x 5 rounds each (30 min)