December 18th

Warm up:
■30m of quad stretches
■20m lunge steps...
■20 DUs
■20 inchworms
■Prisoner squat walk 10m then do leg swings then squat hop 10m back and do leg swings in perpendicular plane
■Stretch, rollers, bands as necessary

Strength component: Back squats
■3 x 10 @ 50-60% 3RM
■Between sets: 3 box drops + explosive vertical jump
 Descending Ladder
Complete 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 of the following
■triceps dips
■DB figure 8s
■ab complex (froms)
■pull ups
■heavy seated rows (small weight rows)
■DB shrugs
Finisher: 2 x [25 jacknives + 25 sit ups]
Cool Down: 3 min light skipping

WOD:
"ABS"
x2
-20 crunches
-10 crunches with one leg down (both sides)
-15 crunches with both legs down
-15 crunches with both legs up
-65 Russian twists

Plank-60 seconds

"LEGS"

Squating 120lbs

5 sets 12 reps Back Squat

5 sets 12 reps calf raises

5 sets 12 reps deep squat

4 sets 12 reps front Lung

Wall sit-60 seconds

 

"ARMS"

 

• 4 sets 15 reps Tricep Extencions
• 4 sets 15 reps Bicep Curl
• 15 rows, 4 times (50pounds)
• 10 Chin, ups 4 times
• 4 sets 15 reps Tricep Dips
• 10 Wide Grips, 4 times

(each 15 pounds)

December 16th & 17th

Being sick really is not fun! On Tuesday the 16th I did not end up getting a work out in I was feeling terrible that day so I got to stay home and rest. Then, thankfully my body got all the rest it needed because the following day ended up being a snow day belive it or not... haha After that was all over and I am feeling better now I am so excited to get going.

December 15th

Warm up:...
■30m of quad stretches
■20m lunge steps
■20 DUs
■20 inchworms
■Prisoner squat walk 10m then do leg swings then squat hop 10m back and do leg swings in perpendicular plane
■Stretch, rollers, bands as necessary

Strength component: Back squats
■3 x 10 @ 50-60% 3RM
■Between sets: 3 box drops + explosive vertical jump
 Descending Ladder
Complete 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 of the following
■triceps dips
■DB figure 8s
■ab complex (froms)
■pull ups
■heavy seated rows (small weight rows)
■DB shrugs
Finisher: 2 x [25 jacknives + 25 sit ups]
Cool Down: 3 min light skipping

"ARMS"

• 4 sets 15 reps Tricep Dips
• 4 sets 15 reps Tricep Extencions
• 4 sets 15 reps Bicep Curl
• 15 rows, 4 times (50pounds)
• 10 Chin, ups 4 times

(each 15 pounds)

LEGS:

5 sets 12 reps Back Squat

5 sets 12 reps calf raises

5 sets 12 reps deep squat

4 sets 12 reps front Lung

Wall sit-60 seconds

Love of Yoga

"Yoga is not a work-out, it is a work-in. And this is the point of spiritual practice; to make us teachable; to open up our hearts and focus our awareness so that we can know what we already know and be who we already are.” — Rolf Gates

December 12th

Warm-up:

Bar complex day is here! Warm up thoroughly…
■2 min run
■3 min skip
■4 min active warm up: hips and shoulders, full ROM, prepare for ALL phases of the complex
■Rollers, bands, stretch as necessary

Prep:
■Light reps of deadlift, hang clean, push press, front squat. Concentrate on the transition between the 4 lifts. Ask for help if you need it.
■Get a trustworthy spotter who will help and encourage you.

The 9 Minute Bar Complex

Max weight: 135. Min weight: 35. Any increment between is fair game. Complete as many rounds of the following as possible in 9 minutes:
■5 deadlift
■5 hang clean
■3 push press
■3 front squat

Finish with: 50 jacks, 50 crunches, 50 mountain climbers

WOD:

"LEGS"

Squating 120lbs

5 sets 12 reps Back Squat

5 sets 12 reps calf raises

5 sets 12 reps deep squat

4 sets 12 reps front Lung 

Front Squat-65lbs

4 sets 10 reps 

"ARMS"

• 4 sets 15 reps Tricep Dips
• 4 sets 15 reps Tricep Extencions
• 4 sets 15 reps Bicep Curl
• 15 rows, 4 times (50pounds)
• 10 Chin, ups 4 times

(each 15 pounds)

"ABS"
x2
-20 crunches
-10 crunches with one leg down (both sides) 
-15 crunches with both legs down
-15 crunches with both legs up
-65 Russian twists

December 11th

Warm up:
■Run 2 minutes. Seriously. Two minutes. Not less please. (In Gym)
■Skip: minimum 1 minute. Include at least 10 DUs.
■Squat walk + squat hop 10m
■Inchworms 10m back
■Shoulder ROM, openers, bands
■Stretch, rollers, bands as necessary.

Strength component: bench press
■3 x 8 @ ~75% 3RM
■Between sets: 5 pull ups and 10 empty bar shoulder shrugs

Leg Work

Complete 3 rounds of the following. Recommended rest is 1 minute. Take more if you need it.
■20 front squats (add empty bar if you want)
■30 lunge steps
■30 calf raises
■20 (wide stance) squats
■50 jumping jacks
■50 second wall sit

Finisher: 100 crunches + 10 AbMat sit ups (as difficult a version as you can)

WOD:

"LEGS"

Squating 120lbs

5 sets 12 reps Back Squat

5 sets 12 reps calf raises

5 sets 12 reps deep squat

4 sets 12 reps front Lung 

Wall sit-60 seconds

"ARMS"

• 4 sets 15 reps Tricep Dips
• 4 sets 15 reps Tricep Extencions
• 4 sets 15 reps Bicep Curl
• 15 rows, 4 times (50pounds)
• 10 Chin, ups 4 times

(each 15 pounds)

"ABS"
x2
-20 crunches
-10 crunches with one leg down (both sides) 
-15 crunches with both legs down
-15 crunches with both legs up
-65 Russian twists

Plank-60 seconds

December 10th

Warm up:
■Run 2 minutes. Seriously. Two minutes. Not less please. (In Gym)
■Skip: minimum 1 minute. Include at least 10 DUs.
■Squat walk + squat hop 10m
■Inchworms 10m back
■Shoulder ROM, openers, bands
■Stretch, rollers, bands as necessary.

Strength component: bench press
■3 x 8 @ ~75% 3RM
■Between sets: 5 pull ups and 10 empty bar shoulder shrugs

Leg Work

Complete 3 rounds of the following. Recommended rest is 1 minute. Take more if you need it.
■20 front squats (add empty bar if you want)
■30 lunge steps
■30 calf raises
■20 (wide stance) squats
■50 jumping jacks
■50 second wall sit

Finisher: 100 crunches + 10 AbMat sit ups (as difficult a version as you can)

WOD:

"LEGS"

Squating 120lbs

5 sets 12 reps Back Squat

5 sets 12 reps calf raises

5 sets 12 reps deep squat

4 sets 12 reps front Lung 

"ABS"
x2
-20 crunches
-10 crunches with one leg down (both sides) 
-15 crunches with both legs down
-15 crunches with both legs up
-65 Russian twists

• 7 Thrusters 5 times (Bar)

December 9th

Warm up:
■Run and or skip until HR > 120. Minimum one minute run and one minute stretch.
■Mobility: hip openers, squat walk and hop, leg swings + shoulder ROM, posterior deltoid with bands, partner shoulder stretch
■Stretch, bands, rollers as necessary

Strength component: Bench, Squats, Thrusters
■3 x 12 @ ~50-60% 3RM
■Between sets: 3 pull ups, 3 crunches

Reverse BW Pyramid

Complete the following, chip it if necessary: only one round
■50 sit ups
■40 push ups
■30 box jumps
■20 pull ups
■10 triceps dips
■40 sit ups
■30 sit ups
■20 box jumps
■10 pull ups
■30 sit ups
■20 push ups
■10 box step ups
■20 sit ups
■10 push ups
■10 sit ups

WOD:

"ARMS"

• 4 sets 15 reps Tricep Dips
• 4 sets 15 reps Tricep Extencions
• 4 sets 15 reps Bicep Curl
• 15 rows, 4 times (50pounds)
• 10 Chin, ups 4 times

(each 15 pounds)

"LEGS"

Squating 120lbs

5 sets 12 reps Back Squat

5 sets 12 reps calf raises

5 sets 12 reps deep squat

4 sets 12 reps front Lung 

December 5th

Warm up:
■Run / skip / 3 min / 2 min
■Mobility: hips and ankles… full ROM, movement in multiple planes,
■Stretch, bands, rollers as necessary

Strength Component: Body weight triplet:

Complete 2 sets of the following:
■60 seconds max push ups
■60 seconds max air squat
■60 seconds max pull ups

Complete 1 round of the following:
■33 back squats (choice weight)
■15 burpees
■33 deadlifts (choice weight)
■15 burpees
■33 KB swings dumbells
■15 burpees

**Form is key here. DO NOT race the clock and sacrifice form at any point. Reps of lifts do not have to be unbroken. Complete your round before spotting a partner.

Finisher:
■25 x [jacknives – sit ups – double unders)\

"ARMS"

• 4 sets 15 reps Tricep Dips
• 4 sets 15 reps Tricep Extencions
• 4 sets 15 reps Bicep Curl
• 15 rows, 4 times (50pounds)
• 10 Chin, ups 4 times

(each 15 pounds)

20 Push ups

20 Tricep dips (body weight)

"ABS"
x2
-20 crunches
-10 crunches with one leg down (both sides) 
-15 crunches with both legs down
-15 crunches with both legs up
-65 Russian twists

• 7 Thrusters 5 times
• 100 Squats

December 3rd

Warm-up: 2 rounds

*8min jog (use the gym if permitted)
*75 med ball squats
*75 jumping jacks
*75 crunches
*75 single skips
*400m jog
*50 Mountain Climbers
*50 Lunges
*50 push ups
*50 high kicks (dynamic)

finish with: 3mins. stair work and 50 crunches

"ABS"
x2
-20 crunches
-10 crunches with one leg down (both sides) 
-15 crunches with both legs down
-15 crunches with both legs up
-65 Russian twists

• 7 Thrusters 5 times

"ARMS"

sets - 10 reps, Tricep Dips (15 pounds)

2 sets - 10 reps, Tricep extensions (15 pounds)

2 sets- 15 Tricep Dips

December 2nd

WOD:

• 50 Jumping Jacks
• 50 Crunches
• 45 Air Squats
• 60 Second Plank
• 25 Side Crunches
• 60 High Knees
• 25 Hip Raises
• 10 Burpees
• 25 Bicycle Crunches
• 60 Second Jump Rope
• 25 Leg Lift Crunches
• 25 Mountain Climbers
• 25 Crunches(anytype)
• 25 Squats
• 65 Russian Twist

December 1st

Warm Up:
■Skip 2 minutes
■6 sets of stairs
■5 inchworms
■10m squat walk + 10m squat hop
■Stretch, bands, rollers as necessary

Strength Component: Deadlift
■1 warm up set at 30-40% of max (light)
■3 x 10 deadlift @ <50% of max (easy)
■Between sets: 10 DUs or 50 singles

This is tough, there are MANY reps. Try to have some fun with it. If you don’t want to do all reps, either scale it or work with a partner (or two) to complete it.
■100 second plank
■100 KB swings
■100 walking lunge steps
■100 empty bar push press
■100 back extensions (any version you want; DON’T hyperextend)
■100 wall balls (med ball)
■100 burpees

Finisher: 100 crunches

WOD:

• 50 Jumping Jacks
• 50 Crunches
• 45 Air Squats
• 60 Second Plank
• 25 Side Crunches
• 60 High Knees
• 25 Hip Raises
• 10 Burpees
• 25 Bicycle Crunches
• 60 Second Jump Rope
• 25 Leg Lift Crunches
• 25 Mountain Climbers
• 25 Crunches(anytype)
• 25 Squats
• 65 Russian Twist

November 28th

Warm Up:
■Run with an HR goal of 120 (or close). At least 10 sets of stairs or 400m outside
■Skip 2 minutes. Try to get in 20 DUs. Or 200 singles. Or both.
■Mobility: everything; take at least 3-5 minutes on this.
■20 jumping jacks – 15 military bag squats – 10 push ups – 5 burpees

Strength Component: Thrusters
■1 warm up set at ~30-40% 3RM (work on FORM). Use phones / cameras to help spot each other and to provide feedback.
■2 x 12 @ 60% 3RM
■5 push ups between sets

Circuit 1: 2 rounds, rest 2 min between rounds
■5 double unders (we should all be able to try these at this point…)
■10 offset push ups
■20 mountain climbers
■10 close grip push ups
■5 double unders

Circuit 2: 2 rounds, rest 2 min between rounds
■5 single leg squats (each leg; 10 total)
■5 box drops + max vertical
■5 pull ups
■5 hand stand push ups or variation (if you can)
■5 tuck jumps

Finisher: 2 x 50 crunches... rest between sets

WOD:

-7 Thrusters 4 times

-6 Pull ups 3 times (with elastic band)

50 Donkey kicks
40 Donkey kicks
30 Donkey kicks
20 Donkey kicks
10 Donkey kicks
5 Donkey kicks
x2

ABS
CRUNCHES - 20
CRUNCHES WITH 1 LEG DOWN (BOTH SIDES) - 20
CRUNCHES WITH BOTH LEGS UP - 20
CRUNCHES WITH BOTH LEGS DOWN - 20
RUSSIAN TWISTS - 20
(x3) 

November 27th

Warm up:
■Run / skip / 3 min / 2 min
■Mobility: hips and ankles… full ROM, movement in multiple planes,
■Stretch, bands, rollers as necessary

Strength Component: Body weight triplet:

Complete 2 sets of the following:
■60 seconds max push ups
■60 seconds max air squat
■60 seconds max pull ups

Complete 1 round of the following:
■33 back squats (choice weight)
■15 burpees
■33 deadlifts (choice weight)
■15 burpees
■33 KB swings dumbells
■15 burpees

**Form is key here. DO NOT race the clock and sacrifice form at any point. Reps of lifts do not have to be unbroken. Complete your round before spotting a partner.

Finisher:
■25 x [jacknives – sit ups – double unders)

Max Bench Press-100lb

November 26th

Warm up:
■Easy run for 5 minutes… in gym if required
■Skip 2 minutes and include 10 DUs
■Mobility: shoulders, wrist focus (openers, ROM, etc)
■Posterior deltoid warm up (bands)
■Stretch, rollers, bands, etc as necessary

Strength component: Bench press
■Today we will take the first half of class to establish a new 3RM for bench. If you aren’t able to do this today, ask and an alternate activity will be prescribed.

Complete 6 minutes FOR SPEED of the following triplet:
■12 box jumps
■12 pull ups
■12 air squats

Finisher:
■100 crunches – 25 mountain climbers – 100 crunches

"ABS"
x2
-20 crunches
-10 crunches with one leg down (both sides) 
-15 crunches with both legs down
-15 crunches with both legs up
-65 Russian twists

November 25th

Warm up:
■Run 400m (could do this in the gym- early so you're not disturbing classes)
■6 sets of stairs
■6 minutes skipping
■10m of squat hops, inchworms, squat walk, lateral lunges
■Rollers, bands stretches… as necessary (some of you are using this to be lazy- please don't)

Strength Component: back squats
■3 x 8 @ 40-50% back squat 3RM
■5 DUs + 5 box jump-overs or box jumps

“Seven”
Seven rounds of the following for time (scale ROUNDS, not REPS if necessary).
■7 thrusters
■7 knees to elbows
■7 burpees
■7 KB swings
■7 pull ups

Finisher: 5 sets of 7 Mountain Climbers and 7 full sit ups

Abs:

Plank for 1 Minute

1. 50 Crunches
2. 40 Mountain Climbers
3. 30 Side Crunches
4. 20 In & Outs
5. 30 Side Crunches
6. 40 Mountain Climbers
7. 50 Crunches
8. Plank (3mins)

x2

-100 Squats

-50 Donkey Kicks

 

November 24th

WOD:

The 100's Work Out:
-100 Jumping Jacks
-90 Crunches
-80 Squats
-70 Leg Lifts
-60 Jumping Jacks
-50 Crunches
-40 squats
-30 Leg Lifts
-20 Jumping Jacks
- Skip for 5 minutes

Toned Arms:

1. 20 Push ups
2. 15 Tricep Dips
3. 20 Burpees
4. 50 Arm circles
5. 30 Jumping Jacks
6. 15 Tricep Dips
7. 20 Push ups

November 23rd

Tonight at the rink I ran 3km & I had an amazing stretch!

"The first step to getting somewhere is deciding that you are not going to stay where you are."
-Positivelife.com

November 21st

Today was just a fun kind of day for everyone who may be sore to relax play some volley ball and catch up on some things or work on some more personal stuff.

November 20th

Today I was on a field trip at Algonquin College so I did not attend class, I did though have a Ball practice from 4pm till 5:30pm. So I definitely got my cardio for the day.

November 19th

Warm up:
- P90X Ab Ripper

"AT THE RINK"

Warm-up
Run a lap
Dynamic stretching
10 jumping jacks

- 5km Run
-10 push ups

"ABS"
x2
-20 crunches
-10 crunches with one leg down (both sides) 
-15 crunches with both legs down
-15 crunches with both legs up
-65 Russian twists

November 18th

On this day I did not attend class because I had a prior appointment booked that day. So to replace not going to class here is what I did at home:

50 Donkey kicks
40 Donkey kicks
30 Donkey kicks
20 Donkey kicks
10 Donkey kicks
5 Donkey kicks
x2

ABS
CRUNCHES - 20
CRUNCHES WITH 1 LEG DOWN (BOTH SIDES) - 20
CRUNCHES WITH BOTH LEGS UP - 20
CRUNCHES WITH BOTH LEGS DOWN - 20
RUSSIAN TWISTS - 20
(x3) 

November 17th

Warm up:
■Run and/or skip until your HR gets over 120
■5 inchworms
■10 lateral lunges (alternate sides)
■15 push ups
■20 jumping jacks
■Mobility: everything. Spend time on this today
■Stretch, bands, rollers, etc

Strength Component: Squats
■Light today, work on form
■1st set: 10 front squats @ 40% back squat 3RM
■2nd set: 10 back squats @ 50% 3RM
■3rd set: same as first set

Complete AMRAP of the following in 10 minutes:
■5 push ups
■5 single leg squats each leg (as low as you can)
■Farmer’s carry to west doors
■5 burpees
■100m run

Finisher:
50 push ups, 50 sec plank, 50 sit ups

WOD:

-Skip for 5 minutes

"ARMS"

sets - 10 reps, Tricep Dips (15 pounds)

2 sets - 10 reps, Tricep extensions (15 pounds)

2 sets- 15 Tricep Dips

November 16th~ Inspirational Quote

Motivation is what gets you started,

Habit is what keeps you going.

November 16th

Warm up:

1. Dymanic stretching
2. lunges 20 each leg
3. jumping jacks- 45

Ran 10km

Cool down:

1. Static stretching
2. walk 2 laps

November 14th

Warm up: Groups of two works well.
■Run 2 min
■Skip 2 min
■Progressive active warm up: start simple and get more complex as you go… perfect form is important.
■Spend at least 5-7 minutes on mobility
■Stretch, bands, rollers, etc

■50 Box jump
■50 Kettlebell swings
■50 Walking lunge steps
■50 Knees to elbows
■50 Push press, 45 pounds (scale weight if need be)
■50 Back extensions
■50 Wall ball
■50 Burpees
■50 Double unders


50 Donkey kicks
40 Donkey kicks
30 Donkey kicks
20 Donkey kicks
10 Donkey kicks
5 Donkey kicks
x2

ABS
CRUNCHES - 20
CRUNCHES WITH 1 LEG DOWN (BOTH SIDES) - 20
CRUNCHES WITH BOTH LEGS UP - 20
CRUNCHES WITH BOTH LEGS DOWN - 20
RUSSIAN TWISTS - 20
(x3) 

sets - 10 reps, Tricep Dips (15 pounds)

2 sets - 10 reps, Tricep extensions (15 pounds)