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Workout of the Day – April 17 2019

Today we remember the sacrifice of four #Canadian#Soldiers  at Tarnak Farm, the first #Canadian casualties in Afghanistan, in 2002. Sergeant Marc Daniel Léger, Corporal Ainsworth Dyer, Private Nathan Lloyd Smith and Private Richard Anthony Green, all of the 3rd Battalion, Princess Patricia’s Canadian Light Infantry died as a result of a friendly fire incident on April 17, 2002 while serving in Afghanistan. They gave their lives.

WOD:

“Tarnak”

4 Rounds

40 push ups

40 sit ups

40 box jumps @ 24/20

40 pull ups

Workout of the Day – April 7 2019

Deadlift – 2 x 5 @ 50%, 2 x 5 @ 60%, 1 x 5 @ 70%, 1 x 5 @ 75%

WOD:

10 Rounds

5 Ball Slams @ 30/20

10 Slingshots @ 16/12 kg

15 sit ups

Workout of the Day – April 2 2019

SKILL:

Favourite 4

PARTNER WOD:

P1 Dual OH KB Hold / P2 50 air squats

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P1 wall sit / P2 40 walking OH Lunges @ 45/25

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P1 Dual KB Front Rack Hold / P2 30 Push ups

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P1 wall sit / P2 20 KB Clean & Jerk

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P1 Bar Hang / P2 Burpee Box Jump

Workout of the Day – March 23 2019

LIFT:

10 min EMOM – 1 Power snatch + 1 Squat snatch @ 80%

WOD:

AMRAP in 8

Complete the complex unbroken:

Hollow body to bent knee V-up

Hollow body to V-up

Hollow body to R-leg V-up

Hollow body to L-leg V-up

10 second Hollow Hold

Rest between sets

Workout of the Day – March 18 2019

SKILL:

Core Complex – 10x

WOD:

30 OH Squat @ 95/65

30/20 Calorie Assault Bike

30 Sit ups

30/20 Calorie Row

Workout of the Day – March 13 2019

LIFT:

Deadlift – 5 x 3

WOD:

10 min EMOM

5 Goblet Squats @ 24/16 kg

Active Plank Hold

Workout of the Day – March 8 2019

LIFT:

Clean & Jerk – 5 x 1 @ 80%

WOD:

4 Rounds

30 sec AMRAP double under’s

30 sec AMRAP T2B

30 sec AMRAP Double under’s

30 sec AMRAP Ball slam @ 30/20

Rest 1 min

 

Workout of the Day – March 3 2019

SKILL:

Mobility Work

WOD:

5 sets on the Right:

2 KB Windmill

1 KB single arm OH Squat (hold bottom)

2 KB single arm press in bottom of squat

5 sets on the Left

-Complete 3 Rounds-

Workout of the Day – February 26 2019

LIFT:

OH Squat – 2 x 5

WOD:

Partners complete 4 rounds each

P1) Row 250m / 200m

P2) Hold Plank

-switch-

Workout of the Day – February 21 2019

LIFT:

Bench Press – 3 x 4

WOD:

3 Rounds

60 sec HS Hold

30 slingshots

10 V ups