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)

 

November 13th

Warm up:
■Run and skip for 4 minutes combined.
■15 x [jumping jacks - squat hops - lunge steps - leg kicks with shoulder ROM - side shuffles each direction]
■Posterior deltoid warm up
■5 pull ups
■5 DB shoulder shrugs
(Optional) if you wish to encorporate into your workout.
Strength Component: Bench press
■Warm up set of 10 @ ~50% 3RM
■3 x 6 @ ~80% 3RM
■Between sets: 4 single arm rows each arm (lawnmowers)

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 12th

Warm up: ...
■Run 600m & Walk 200m
■Skip 2 minutes including 5 DUs (unbroken if you have them)
■5 inchworms

4 exercises, to be done as a quartet, reps for each round as follows:
■Supermans: 1-2-3-4-5-4-3-2-1
■Air Squats:2-4-6-8-10-8-6-4-2
■Push ups: 3-6-9-12-15-13-9-7-5
■Sit Ups: 4-8-12-16-20-16-12-8-4
■Joint mobility: everything… start slowly and work up to quicker activities
■1 x 20 second handstand hold (or 10 seconds or just decline hold)
■Stretch, rollers, bands, etc

WOD:
"LEGS"
10 Push ups
20 Sit ups
25 Squats
20 Lunges (per leg)
80 Jumping Jack
60 Second wall sits
(x3)

15 Squat Jumps
15 Donkey kicks
20 walking lunges
30 Glute bridge hip thrust
20 Fire Hydrants (per leg)
(x3)

"ARMS"

sets - 10 reps, Tricep Dips (15 pounds)

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

 

《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 11th

Warm up:
X2
50 Junmping Jacks
45 Crunches
2 minutes of skipping

"ARMS"

sets - 10 reps, Tricep Dips (15 pounds)

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

"STRETCH"
 For the rest of the class I stretched out my legs and did some yoga to help prevent injury or soreness in any of my muscles.

November 10th

Warm-up...
Complete 3 rounds of the following. 2 minutes rest between rounds.
■10 renegade rows with push up
■20 lunge steps with KB pass under
■30 second wall sit
■40 jumping jacks
■50 high knees
■40 calf raises
■30 second plank
■20 push ups
■10 burpees

Finisher:
■2 x [25 crunches - 20 jackives - 15 leg flares - 10 AbMat sit ups]

WOD:
"LEGS"

10 Push ups
20 Sit ups
25 Squats
20 Lunges  (per leg)
80 Jumping Jack
60 Second wall sits
(x3)

15 Squat Jumps
15 Donkey kicks
20 walking lunges
30 Glute bridge hip thrust
20 Fire Hydrants (per leg)
(x3)

《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)
"STRETCH"

Believe in yourself

"Yoga is a Powerful vehicle for change. As you build strength,

You start to believe in your own potential."

-Tiffany Cruikshank

Yoga

"Yoga is the perfect opportunity to be curious about who you are"

-Jason Crandell

November 4th

On November 4th we traveled to CP to play there senior girls basketball team. We played a rough first half but pulled the team together. Sadly we lost but with a close game of 35-21 keeping them on there heels for the next play off game on November 6th held at SFDCI. Go RedHawks Go.

November 3rd

Warm-up: 31 Special

Try this with a partner first if you are feeling it:
■Partner 1 does max pull ups while partner 2 dead hangs from bar. Switch. Max combined reps in 5 min.

THEN:

31 of the following (teams of 3):
■Run 400m with a plate of your choice (bring a sweater- don't be a wimp, we live in Canada...)
■31 ground to overhead with plate
■31 plate sit ups
■31 overhead lunges with plate
■31 plate burpees
■31 plate squats

Finish with:
■31 reps of 3 different ab exercises 

ARMS》
ARM CURLS - 15 reps x 3 sets with 15 pounds
ARM EXTENTIONS - 15 reps x 3 sets with 15 pounds
TRICEPS PULL DOWNS - 15 reps x 2 sets with 20 pounds
ROWS - 12 reps x 2 sets with 50 pounds

《LEGS》
LEG CURLS - 20 reps x 2 sets with 50 pounds
HAMSTRING CURLS - 20 reps x 2 sets with 30 pounds
LEG PRESS - 20 reps x 2 sets with 140
CALF RAISES ON TUFFSTUFF - 20 reps x 2 sets with 140 pounds

《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

X2

October 31st

Warm up:
400m run
20 sit ups
20 mountain climbers
20 push ups
20 jumping jacks
400m run
10 sit ups
10 mountain climbers
10 push ups
10 jumping jacks

Stretch/Mobility:
Rollers, rubber band, etc.
Shoulders, hips, legs
* Take the time to stretch, not something you should over look.

Strength component: Parallel Squat
3x8 @ 70%
Between sets: 10 Superman’s (or the best you can)

WOD:
Complete 2-3 rounds of the following with a partner
10 medicine ball squats
20 Skips (Try to do some DU’s)
High knees, Butt kicks
20 weighted lunge steps
30 second plank

Finisher:
Finish with 25 jackknives 

2 sets- 1 minute plank

1 set 20 reps crunches

1 set 15 reps right leg crunch

1 set 15 reps left leg crunch

1 set 15 reps both legs down crunch

1 set 15 reps inverted crunch

1 set 65 reps Mason twist  

Today wasn't much of a hard work out day for me. It's Halloween & was more of a fun day.

October 30th

On October 30th my WOD is a little different. Some may not agree but on Tuesday's and Thursday's is when I either travel to a different school or stay at SFDCI and play basketball. Today my work out of the day was basketball.

October 29th

Warm-up:
WIth a partner:
* Choose a distance jog between 800m and 1600m (your choice)

2 Rounds of:
* A's 30m
* High kicks 30m
* kareeokee 30m
* Plyometric jump 30m
* 100 skips (imaginary rope)
* 50 mountain climbers
* 30 inchworms
* 30 leg swings
* 30 Jumping Jaks

WOD:

2 sets:

• 30 jumping jacks
• 20 lunges
• 50 squats
• 20 side lunges

"CORE"

• 1 set 20 reps crunches
• 1 set 15 reps right leg crunch
• 1 set 15 reps left leg crunch
• 1 set 15 reps both legs down crunch
• 1 set 15 reps inverted crunch
• 1 set 65 reps Mason twist

October 22nd

Warm up:
■3 sets of stairs (singles, doubles, every foot every stair)
■Skip 2 minutes, include at least 10 DUs
■Partner shoulder stretches
■5 inchworms
■Stretches, bands, rollers, etc

Strength Component: Push Press
■3 x 8 @ 75-80% dip press
■Between sets: 4 pull ups and a roll-out on the ab wheel (whatever you can manage)

WOD:

Complete 3 rounds of the following:
■25m farmers’ carry (both hands simultaneously)
■15 KB swings
■10 ground to overhead rage ball
■5 single-hand KB each hand

Finisher:
■100 crunches – 20 leg/ab flares – 100 crunches

Work Out of the Day!

2 reps:

• 75 squats
• 30 donkey kicks on each leg
• 30 fire hydrants per leg
• 30 hip lifts
• 30 leg kicks per leg

"CORE"

• 1 set 20 reps crunches
• 1 set 15 reps right leg crunch
• 1 set 15 reps left leg crunch
• 1 set 15 reps both legs down crunch
• 1 set 15 reps inverted crunch
• 1 set 65 reps Mason twist

October 16th

Work out of the Day!
Sets: 3
Reps: 12-15

• Squat 
• side lung (both legs)
• Skipping for one minute

2 sets- 1 minute plank

1 set 20 reps crunches

1 set 15 reps right leg crunch

1 set 15 reps left leg crunch

1 set 15 reps both legs down crunch

1 set 15 reps inverted crunch

1 set 65 reps Mason twist  

October 7th

Warm up:
■Run AND skip until your HR is around 110
■Mobility: leg swings, walk with hip extension and full shoulder ROM, openers, As, Cs
■2 x [lunge walk 10m + high knees 10m]
■Stretch, rollers, bands, etc

Strength Component: Deadlifts
■3 x 10 @ 50-60%
■Between sets: 5 set of stairs

WOD:

 

Abs: Crazy Crunches

2 sets

Crunch, medicine ball over head--> 54 seconds Crunches--> 90 seconds Mason Twist--> 65 reps Inverted crunch-->15 reps