Saturday, December 29, 2018

Friday, December 28, 2018

Tuesday, December 25, 2018

Saturday, December 22, 2018

Friday, December 21, 2018

Thursday, December 20, 2018

Wednesday, December 19, 2018

Tuesday, December 18, 2018

Sunday, December 16, 2018

Saturday, December 15, 2018

Friday, December 14, 2018

Thursday, December 13, 2018

3x
200m row
200m ski
20 cals bike
10 pull ups
40 squats

Tuesday, December 11, 2018

5x

400m row
30 double unders
20 dumb bell shoulder to overhead

Monday, December 10, 2018

4x
10m walking lunge holding olympic plate 25/15  with arms extended in front of you
max strict pulls

buy out:
50 situps or
20 burpees

Sunday, December 9, 2018

Saturday, December 8, 2018

Friday, December 7, 2018

Thursday, December 6, 2018

20-15-10

push ups on dumbells
step up lunge with dumbells

set up push ups on one side of gym then farmers carry dumbells to boxes for step up lunges

Wednesday, December 5, 2018

40-30-20-10

cal row
sit ups

Tuesday, December 4, 2018

5x
15 cal bike
15 wallballs
15 kb swings

Monday, December 3, 2018

5x

5 burpees
10 air squats
5 T2B

Thursday, November 29, 2018

6x

3  bar MU's
13 ball slams


Wednesday, November 28, 2018

Tuesday, November 27, 2018


20-15-10
Thrusters... each round add more weight
10-15-20
Bar jumping burpees

Monday, November 26, 2018

20 cal bike

4 rounds of
10 box jumps
10 ring push ups
10 circular t2b

20 cal bike



Saturday, November 24, 2018

Friday, November 23, 2018

Thursday, November 22, 2018

21-15-9

deadlifts
ring dips

Wednesday, November 21, 2018

5 ROUNDS

5 SINGLE ARM DUMBELL SNATCH/ARM
5 SA DUMBELL OVERHEAD LUNGE

Tuesday, November 20, 2018


power clean reps 10-down to 1

100m sprint


Monday, November 19, 2018

7 min AMRAP

Your choice:

5 pull ups
5 pistols

or
5 pushups
10 jumping squats

or
1 MU
2 jumping pistols

Friday, November 16, 2018

Canadian Hero WOD...

"Ship"
9 rounds
7 squat cleans
8 burpee box jumps

Thursday, November 15, 2018

700m row then:
7 rounds
7 pull ups
7 ring dips
7 pistoles (each leg)

Tuesday, November 13, 2018

4 X

20 cal bike
10 dumbell lunge
5 DB clean and jerk

Monday, November 12, 2018

Sunday, November 11, 2018

Friday, November 9, 2018

Thursday, November 8, 2018

21-15-9

slam balls
push up on ball


Wednesday, November 7, 2018

3x

50 du
15 burpees
5   pull ups

Tuesday, November 6, 2018

10 RFT

15 wall balls
10 jumps over the ball


Monday, November 5, 2018

Friday, November 2, 2018

Thursday, November 1, 2018

400m run
15 SH to OV
15 Hang power cleans
10 Burpee pullups
15 Hang power cleans
15 SH to OV
400m run

Wednesday, October 31, 2018

3x
20 kb swings
20 goblet squats
20 sdhp
20 front rack lunges
20 calbike



Tuesday, October 30, 2018

4x

48 double unders
12  cal on bike
12 deadlifts

Monday, October 29, 2018

3x

30 wallballs
15 pullups
10 sit ups


Thursday, October 25, 2018

21-18-15-12-9-6-3

Dumbbell Front Squats
Burpees

Wednesday, October 24, 2018

5x

6 single leg box jumps
100m run
3 BMU

Tuesday, October 23, 2018

5x

10 Power Cleans
15 Wallball shots



Monday, October 22, 2018

21-15-9

KB SWINGS
KB SDHP
200 m row/run

Thursday, October 18, 2018

21-15-9

deadlifts
ring dips

EMOM
3 BURPEES

Tuesday, October 16, 2018

4x

10 sandbag clean and jerk
      2 OVH step ups after each clean and jerk
10 strict pullups

Monday, October 15, 2018

21-15-9

Thrusters - each round add more weight
Calories on bilke

Thursday, October 11, 2018

4x

17 kb swings
20 fr rack lunge

Wednesday, October 10, 2018

Rob with a Pistol :)

10-1
Roll Over Burpee
Pistol Squat



Tuesday, October 9, 2018

21-18-15-12-9

Power Snatch
Wall Ball Shot
K2E

Monday, October 8, 2018

Sunday, October 7, 2018

Friday, October 5, 2018