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WOD – FRIDAY – DECEMBER 12th

 

WU: (15 mins)

  • Row 300m Easy
  • MOB: Bully / Lat / Glute / Hip
  • Row 300m for time

 

TECH: (10 mins)

  • SA KB Squat Snatch
  • Work on Tech and Build to a Heavy Single

 

OLY: (20 mins)

  • Squat Snatch
  • Build to a Heavy Double

 

WOD:

5 ROUNDS

  • 25 yard OH Walking Lunge (55/35)
  • 10 Burpee (jump onto plate)

 

POST:  Flush and Stretch

 

WOD – WEDNESDAY – AUGUST 6th

Today was Kurt’s first day of programming.  Welcome to the Brain Trust Kurt.  Good start, that was a nice little WOD and everyone seemed to enjoy it.  We will see how much they like you after tomorrow.  😉

 

WU: (20 mins)

  • E5MOM: 400m “Yog” / Jog / Run / Sprint (last round is “for time”)
  • Between Rounds:
  • Dynamic stretch
  • Calf & Hamstring
  • Hip Flexor & Roll T-spine

 

WOD:  (30 min CAP)

  • 4 Rounds for Time
  • 400m MB RUN (20/14)
  • 30 KB swings (32/24)
  • 30 Toes-2-Bar
  • 30 Wall Balls (20/14)

 

POST:  Use the extra 10 mins to Flush and stretch Calves, Hammies and Hip Flexors really well.

 

 

ENDURANCE WOD (12-1pm – Everyone welcome)

MASTERS 50s – 5 Rounds for time

  • 50 Cal Row
  • 50 Situps
  • 50 Lunges

 

WOD – THURSDAY – JUNE 12th

 

 

WU:  (20 mins)

4 ROUNDS:

  • 30/20 cal AD <OR> 15/10 cal SKI (alternate between them so you do 2 rounds of each)
  • 7 MB Slams (30/20) + 7 Hollow Rock Getups
  • MOB until next round:  Dynamic Stretch, Banded Bully, Front Rack, Lat, Calf

 

SWOD:  (20 mins)

  • Push Press 5 x 5
  • 10 mins to build to first weight THEN:
  • 5 Rounds E2MOM x 5 reps

 

WOD:

12 min AMRAP

  • 12 Box Jumps (24/20)(step down only)
  • 9 Push Press (94/63)
  • 6 Bar-Facing-Burpees

 

POST:  Spend some time flushing out and then stretch really well.

 

WOD – WEDNESDAY – JUNE 4th

 

 

WU: (20 mins)

  • Jog 50 yards then quick feet steps on plate: 5 right foot 1st then 5 left foot
  • 100 yards then 10 & 10
  • 150 yards then 15 & 15
  • 200 yards then 20 & 20
  • 250 yards then 25 & 25
  • MOB: Hip Distraction /Glute / Tricep / BB T-spine

 

SWOD: (15 mins)

  • Max Weighted Dip
  • Work on ring dips

 

WOD:

  • 50 (scaled = 25) right leg step up with a 45/25lbs plate on a 20″ box
  • 25 Dips
  • 50 left leg step ups
  • 25 dips
  • 50 right leg step ups
  • 25 dips
  • 50 left leg step up
  • 25 dips

 

THEN 4 ROUNDS:

  • 25 yard OH Walking Lunge (45/25lbs plate)
  • 25 Plate Burpees

 

POST:  Stretch Out!!!

 

 

Endurance WOD (12-1pm)

5 ROUNDS

  • 400 m run incline 15%
  • 25 yard dogsled (Sled + 225/155)
  • 20 GHD Sit-ups

 

SPECIAL SATURDAY WOD

ATTENTION:  We are hosting the BCPA Spring Open this Saturday at HYBRID and as a result we will NOT be running our regularly scheduled Saturday classes.  We will however be running a workout at the Track at McLeod Field (800m North of the gym) for all the brave souls who choose to join us.  Unfortunately there will NOT be childminding available through HYBRID as it is off site but you are welcome to organize yourselves if needed.  Keep in mind that the forecast calls for rain that day (and every day for that matter).

 

THE WORKOUT WILL START AT 9:30 SHARP so come early and be ready to rock.

WOD – THURSDAY – OCTOBER 31st.

Snatchapalooza today.  Great work everyone.  It is really coming together.  The Snatch is such a technical lift and there are so many moving parts, but everyone is making great progress.  Even if you are not PRing lately, you are working lots of drills and pretty soon you will all turn the corner and make that big jump you are looking for.

 

Tomorrow is Halloween and as such we have cancelled the 6:30 pm class.  Enjoy the evening with family and friends.

 

A reminder that most of the coaches and several other athletes will be away Fri, Sat, Sun in Victoria competing at the Taranis Titan Challenge.  Check out the link for all the schedule and WOD details.  Reilly will still be here at Hybrid and classes will run as normal Friday and Saturday.

 

REMINDER: We are excited to announce that on December 7th we are having a masquerade themed Christmas party! Time to book your babysitter, find a masquerade mask, and start getting extra sleep in anticipation of a fun and exciting night.  Just like our last few parties this will be a PotLuck where you can share your favorite healthy (or almost healthy) recipes.  Remember sign up at the Service desk to let us know what you would like to bring to eat!!! Party starts at 7:00 pm.

Walmart, costume stores and dollar stores have great masquerade masks right now for Halloween!! Men can wear a masquerade style hat instead if they don’t want to wear a mask (top hat, bowler hat, fedora etc)!!

 

 

WU: 3 rounds (10 mins)

  • 15 Wall slides
  • 10 Dislocates
  • 10 Db External Rotation (rotator – light weight)
  • 10 KB Swings (heavier each round)

 

SWOD: (15 mins)

  • Wendler Strict Press
  • 5 mins to warmup
  • 5 @ 75%,  3 @ 85%,  1+ @ 95% (2 mins between sets)
  • Between sets do squat stretch and warm up thruster

 

TECH: (20 min)

  • Build to a Heavy “single cycle” of the Bear Complex
  • Clean, Front Squat, Jerk, Back Squat, B/h Neck-Jerk
  • *Squat Clean counts as Clean + Front Squat

 

WOD: (10 min)

  • 10 min EMOM
  • 3 Cycles of the Bear Complex @ 50-70% (of your Single above)
  • Squat Clean-Thruster-Back Thruster is acceptable.  Try to not let go of the bar for the entire 3 cycles (tap & go)

 

POST:  Stretch out everything.

 

 

WOD – WEDNESDAY – SEPTEMBER 4th

It is so fun watching everyone ROCK the Squat each week.  Next week we deload so the volume is lower.  If you have struggled to get reps, or you got tons of them, we may want to adjust your working maxes.  If you got less than 5 reps or more than 10, talk to coach Nate in the next few days about it.  If you missed today’s squats, make sure you make them up tomorrow before or after class so that you don’t miss out.  Tomorrow we Press so all the same applies to that as well.

 

WU:  (30 mins)

  • 25 yard Dogsled (add 1 plate every round until you break – post heaviest Unbroken 25yards.  Once you break = no more sled)(45#/ 35# – start with 1 plate)
  • Between rounds: Stretch & Warm up for Wendler Press
  • Also complete during sled 7 x 1 rep max Wt’d dip (only 7 attempts, don’t do to many because of JT wod, you will have lots more reps dont worry)

 

SWOD: (7 mins)

  • Wendler Strict Press (this should be warmed up already during the Sled Pushes)
  • 5 @ 75% (0 min)
  • 3 @ 85% (3 min)
  • 1+ @ 95% (6 min)

 

WOD: (20 min cap)

  • “JT” with a ‘buy in’
  • 2 km run
  • 21-15-9:
  • HSPU
  • Dips
  • Push ups

 

POST:  Stretch out your shoulders REAL GOOD.

 

WOD – TUESDAY – JULY 2nd

Sorry for the late and brief post everyone.  Julie gave birth to Alexander Joseph Beveridge at 9:50pm tonight so things have been hectic.  Baby and momma are doing great and can’t wait to see you all at the gym in a few days.

 

WU: 3 rounds

  • 200m row
  • 10 MB scoop throws
  • 1 min OHS test
  • Kb arm bar + Turkish get up

 

SWOD:  20 min

  • 3 rep max hang snatch
  • Once fail a set of 3 reps,  you can take 3 more attempts to find your 1 rep max hang snatch

 

WOD: NATE

  • 20 min AMRAP
  • 2 Muscle-ups
  • 4 Handstand Push-ups
  • 8 2-Pood Kettlebell swings

 

Obviously it will be important to scale this appropriately.  Sub Pullups for MU 2:1.  Sub Bench/Box HSPU 2:1 as well.

 

POST:  Stretch it out.