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)

THURSDAY, JUNE 20 2019

Today we have a combination of some tough skills in the power snatches and the overhead squats, followed by some basic strength with some cardio. For the WOD the rounds are meant to be quick! 10 heavy but smooth bench press and a quick 200m run. Once you finish your round, you tag your partner and they go through theirs as fast as you can! 20 minutes between you both to get as many rounds in as you can.  


SKILL

  • Power Snatches


6 x 3 E90s

  • Overhead squats 

5 x 5 EMOM


WOD

"ImPRESSed" // 20 Min AMRAP
Alternate w/ partner round to round

  • 10 Bench Press

  • 200m Run

WEDNESDAY, JUNE 19 2019

Farmer carries, if you did them last week, you realized how hard they were, which means you should probably work on them. If you missed out on them last week, you're in for a treat. Enough said.


SKILL

  • Push Press 10 x 3 OTM


WOD

3 rounds for time

  • 21 Goblet Squats

  • 15 Hanging Knee Raise

  • 9 Box Jumps

  • 200m Farmer Carry


Rest 2 min between rounds


CASHOUT

5 rounds NOT for time

  • 20 Russian Twists

  • 8/leg bulgarian split squat

TUESDAY, JUNE 18 2019

This workout will be a good challenge as it starts off 'easy' and gets harder as the rounds pass. The goal is just to survive, and accumulate as many calories as possible on the rower. Get in to either the AM or PM class and enjoy some fitness fun!


WOD

"Tsunami Warning"

Alternate EMOM w/ a partner 

  • 5 Thrusters,

  • 5 Pullups,

  • 5 Burpees


x 3 rounds each (6 min)

-Rest 1 min-

Alternate EMOM w/ a partner 

  • Max Cal Row


x 3 rounds each (6 min)

-Rest 1 min-

Alternate EMOM w/ a partner 

  • 7 Thrusters,

  • 7 Pullups,

  • 7 Burpees

x 3 rounds each (6 min)

-Rest 1 min-

Alternate EMOM w/ a partner 

  • Max Cal Row


x 3 rounds each (6 min)

-Rest 1 min-

Alternate EMOM w/ a partner 

  • 9 Thrusters

  • 9 Pullups

  • 9 Burpees

x 3 rounds each (6 min)

-Rest 1 min-

Alternate EMOM w/ a partner 

  • Max Cal Row


x 3 rounds each (6 min)

MONDAY, JUNE 17 2019

As the days get hotter as we head into summer, make sure you are staying prepared for the heat during your workout. Bringing a water bottle or using the water fountain during class is a good idea, however, the majority of your hydrate should be done before and after your workouts. Aim to get in a litre of water about 90 minutes before your workout. This will help keep your muscles ready for the heat!


SKILL

Deadlifts 
6 x 3 E90s build to a heavy set of 3 

WOD

"Flat Tire"
Teams of 3 or 4, rotate OTM x 5 rounds (20 min)

  • 10 Deadlifts @ ~50% of top set from skill

  • 20 Ab Mat Sit-ups

  • Max Cal Bike

Rest
*Goal is to accumulate max calories as a team


CASHOUT

  • Planks 


1:30 on, 1:30 off x 3 rounds

SATURDAY, JUNE 15 2019

Hardio Cardio, weekend edition! The middle of the month treat seems to approach quicker and quicker each time. Essentially, we have a three round WOD with a different burpee variation at the end of each round (yes, devil's press has a burpee in it). Push hard and have fun! Requests for July's Volume 7?


SKILL

  • Agility Ladder plus sprints
    (build in speed)


WOD

"Hardio Cardio V6"

  • Run 800m

  • 40 DB Thrusters to Medball

  • 20 Burpee Pull-ups

  • Run 800m 

  • 40 DB Thrusters to medball

  • 20 Burpee Box Jumps

  • Run 800m 

  • 40 DB Thrusters to medball

  • 20 Devil's Press

FRIDAY, JUNE 14 2019

For fitness we have our preferences, weather it's strength or conditioning. Usually the one that we enjoy less, is the one that we should do more of. In Friday's class, we get a bit of both. The first half of the class will strength based, aim to go heavy and get some rest. The last half will be conditioning based, aim to keep a constant pace and move through with good technique. 


SKILL

OTM Strength Station Rotations

  • 5 Heavy Push Press

  • 10 Jumping Lunge

  • 15 Deadlifts

1 min Rest 
x 5 rounds each (20 min)


WOD

OTM Conditioning Station Rotations

  • 10 Box Jumps

  • 20 DB Snatch

  • 40 Mountain Climbers

  • 80 Skips

x 5 rounds each (20 min)

THURSDAY, JUNE 13 2019

The dislike of the Airdyne Bike is apparent. However, it is a great tool for building fitness. Reading through the workout you're probably going "only 3 minutes of work before rest, okay" "KB high pulls, okay, squats ok, push-ups, MMMK" "Bike?!?! @!$%" It's always okay until the bike, but it's not going away so try to suck it up and try to enjoy it. It'll always end, and there are far worse things!


SKILL

  • Deadlifts 5 x 5 E2M 


WOD

"K to Bike"
3 min work/3 min rest x 5 rounds (30 min)

  • 20 KB High Pull

  • 15 KB Squats

  • 10 KB Walk over push-ups

  • Max Cal Bike

WEDNESDAY, JUNE 12 2019

This challenge is an EMOM, but different than our regular EMOM workouts. No matter how much work you can do, you'll switch after one minute of work, and rest while your partner picks up where you left off. The goal is to complete 5 rounds of the workout, but that is going to be tough! Treat it like interval work where you work for one minute and you rest for one for 20 rounds. Get as far as you can, and never say 'Neva.'


WOD

"Neva Eva"
In partners switching OTM 
5 rounds (40 min time cap)

  • 1000m Row

  • 50 KB Swings

  • 50 Jumping Pull-ups

TUESDAY, JUNE 11 2019

Bodybuilders, and many average gym goers want to be ripped! They work to have defined muscles, focusing on chest, biceps, legs, abs, etc. However, one muscle group that often gets overlooked is the forearms. The responsibility of forearms is to move the hands and fingers, controlling grip. There is a correlation between grip strength and overall strength, so don't neglect the grippers. The WOD for Tuesday's class will quickly identify if you have troubles with grip strength or not. 


SKILL

  • 6 Bench Press alternating with

  • 12 Bicep Curls E90s

x 5 rounds


WOD

"Ripped and Gripped" // 5 rounds for time

  • 200m Run

  • 20 Ab Mat Sit-Ups

  • 200m Farmer Carry

MONDAY, JUNE 10 2019

Sports are a great way to get in some fitness, there are many sports these days where fitness is a sport. The majority of sports play with a ball, so we'll combine the two - sport fitness and ball fitness, for our WOD. "Play Ball" incorporates a medicine ball, and we even get a timeout during the workout. After you finish one full round, you get a two minute break before starting another round no matter when you finish it. Can you get through 2 full rounds and earn a second timeout. Come out and see what you can do!


SKILL

  • 6 Pull-ups alternate E90s with 12 Seated DB Press

x 5 rounds each

WOD

"Play Ball" // AMRAP 20

  • 50 Wallballs

  • 25 DB Box Step Overs

  • 100' Double DB Walking Lunge

  • 25 DB Box Step Overs

  • 50 Wallballs

-Rest 2 minutes after a full round (time keeps running)-

SATURDAY, JUNE 8 2019

Tempo work is a great way to build strength and time under tension without completing a huge volume of reps. Stay true to the prescribed tempo for maximal strength gains. 


SKILL

  • Tempo Strict Press

5 x 3 w/ 3 sec lower, 2 sec pause on shoulders

E2M

  • Hang Squat Clean Tech

WOD

Part 1 - OTM x 5 

  • 2 Hang Squat Cleans

Rest 2 min

OTM x 5 

  • 1 Hang Squat Clean

Part 2 - "Dirt Nap"

3 rounds,

  • 15 Hang Squat Cleans

  • 15 Lateral Barbell Burpees

FRIDAY, JUNE 7 2019

We made it through a whole week of functional fit classes without running. It's good to take short breaks from things even if we love to do those things. Moderation is good for everything, even for moderation. Don't worry we can't keep away from running too long with such nice summer weather! 


SKILL

OTM Strength Rotations

  • 6-8 Incline Barbell Bench

  • 8-10 Bent Over DB Row

  • 10-12 Weighted Box Step Overs

x 5 rounds (15 min)

WOD

"Spaghetti" // AMRAP 16

  • 25/35 Cal Bike

  • 75 Wallballs

-right into-

6-9-12-15-etc.

  • Ring Row

  • Push-ups

  • KB Squats

THURSDAY, JUNE 6 2019

We've done individual Jackie before, but today we are going team style! We got more work, but split it up with your team. Aim to keep your working sets quick to keep the intensity up! 

SKILL

  • Overhead Squats 5 x 5 E90s

WOD

"Team Jackie"

As a team of 3, 1 person working at a time, complete the following,

  • 3000m Row

  • 150 Barbell Thrusters

  • 90 Pull-ups

*Switching and sharing work as needed

WEDNESDAY, JUNE 5 2019

We always need to be ready to jump into action. In our work day, on the weekend, and even in our workout, we need to be ready. For the WOD today, we need to jump for our lunges but hopefully we don't need to jump into action if someone is struggling on the bench press, but be ready!


SKILL

  • 5 Front Squats

  • 8/side Single Arm Rows

Alternating E90s x 5 rounds each

WOD

"Jump Into Action"

E5M for 4 rounds, complete one round of:

  • 10 Heavy Bench Press

  • 20 Ab Mat Sit-ups

  • 30 Jumping Lunge