Serving: Bolton, Brampton, Vaughan, Kleinberg, Woodbridge, Nobleton & Surrounding Areas
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WODS & News

Wednesday 190424

A.
Four sets of:
Weighted Lunges x 16 reps
Rest 90 seconds
Chin-ups x 6-10 reps @ 2111
Rest 90 seconds

B.
Five rounds for time of:
15 Pull-ups
20 Push-ups
30 Lunges

Coach Alex’s Notes:
Be super strict on the pull-ups and push-ups.

C.
Five minutes of:
Static Stretching or Tissue Work (time permitting)

No Comments

Tuesday 190423

A.
Every 2 minutes, for 16 minutes, complete:
Shoulder Press
1x5x50%
1x4x60%
1x3x70%
1x2x75%
1x1x85-90%
1x1x90-95%
1x1x5-100%
1x1x102%

B.
Every 5 minutes, for 30 minutes (6 sets), complete:
Run 400m or Row 500m
15 Wall Ball Shots, 20/14 pounds
30 Kettlebell Swings, 32/24kg

Coach Alex’s Notes:
If you are unable to complete all the work within 4:30, then reduce the volume down to 10 wall ball shots and 20 swings.

C.
For completion:
50 Tuck-ups
10 Alternating Single Leg Cross Toes-to-bar
20 Tuck-up to V-up Complex
10 Alternating Single Leg Cross Toes-to-bar
50 Tuck-ups

No Comments

Monday 190422

A.
Every 2 minutes, for 10 minutes (5 sets):
Snatch Grip Push Press + Overhead Squat (with pause) x 4 reps

Coach Alex’s Notes:
Perform the snatch grip push press, descend to the bottom of the overhead squat and hold for two full seconds, stand up, and repeat for four reps.

Then…

Every 2 minutes, for 10 minutes (5 sets):
Heaving Snatch Balance x 2 reps

Coach Alex’s Notes:
Pause for 2 seconds in the bottom position after each heaving snatch balance. Build in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

B.
For time:
Row 1500m

When the clock strikes 10 minutes, perform the following…

Complete as many rounds as possible in 8 minutes of:
45/25 pound Dumbbell Snatch, 10 reps
10 Burpee Box Jump-Overs, 24/20″

C.
Three sets of:
Banded Hip Bridge x 20 reps
Rest 60-90 seconds

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Saturday 190420

We will also be closed on Sunday April 21st and will re-open on Monday April 22nd.


A.
Every 2 minutes, for 10 minutes (5 sets):
Deadlift x 2 reps

Coach Alex’s Notes:
Build to a heavy double for the day.

B.
Complete as many rounds as possible in 10 minutes of:
60 Bar-facing Burpees
30 Deadlifts, 225/155 pounds
10 Muscle-ups

Rest 3 minutes, then…

Complete as many rounds as possible in 5 minutes of:
10 Wall Ball Shots, 20/14 pounds
20 Double Unders

C.
Five minutes of:
Static Stretching or Tissue Work (time permitting)

No Comments