Friday, June 28, 2013

29 June 2013

15 min AMRAP
2 Thrusters (95/135)
4 Toes to Bar
6 box Jumps (20/24)

Thursday, June 27, 2013

28 June 2013

Warm Up:
Burgener & Junkyard Dog
Skill Transfers

Clean & Jerks - 3-3-3

Remember to finish the pull!
WOD:
Tabata Clean & Jerks (155/115)
Tabata Back Squats (225/155)

Wednesday, June 26, 2013

27 June 2013

Warm Up:
2 rounds:
200m jog
10 air squats
10 tuck jumps
10 V ups

Mobility work

WOD:
"THE HUMBLER RETURNS"

3 Rounds:
30 DU's
30 Wall ball

Tuesday, June 25, 2013

26 June 2013

Warm Up:
400 m run
Mobility work

Your finish for the snatch should have elbows and knees locked out, armpit facing out
WOD:
50/40/30/20/10
DU's
Sit Ups
DB/KB snatches (35/55)


Monday, June 24, 2013

25 june 2013

Warm up:
To include hip & shoulder mobility
Front squat exercises


WOD:
DIANE
21-15-9
Deadlift
HSPU

Friday, June 21, 2013

22 June 2013

Warm Up:
Glassman Warm Up
Shoulder/Hip/Achilles Mobility

Kim unleashes her inner beast via tire flips
WOD:
In teams, running is the timer:

200m Run
Farmer Walks (45/55)
Tire Flips
Sumo Deadlift High Pull (45/65)

Thursday, June 20, 2013

21 June 2013

Warm Up:
3 x:
200m run
15 Squats
15 Sit Ups

1 x 3 Wall Walks

Hip/Shoulder Mobility

Skill Work:  Ball Ups (Bar) 3 x 3
Modifying the handstand push up


WOD:  5 Rounds, 1 min rest between rounds
Max HSPU

This is a quality workout, done for reps, not time.  If you are stable in the handstand position on the wall (can you do a wall walk?  If yes, you are stable enough to hold yourself on the wall), you will be attempting HSPU on the wall with the assistance of the BOSU ball or ab mat.  If one rep is your max, then that's your round.  Modifications can also include hooking your feet on the bars like so (note: the difficulty level is related to the height of the bar, higher = more difficult):

Wednesday, June 19, 2013

20 June 2013

Warm Up:
Junkyard Dog & Burgener
Skill Transfers

Hip & Shoulder Mobility

Coach Mitch getting set up for her clean
WOD:
1 Clean & Jerk (80%)
200m sprint
3 C & J (70%)
200m sprint
5 C & J (65%)
200m Sprint
7 C & J (55%)
200m Sprint
9 C & J (45%)
200m Sprint

Tuesday, June 18, 2013

19 June 2013

Warm Up:
2 Rounds of
10 Walking Lunges
10 Tuck Jumps
10 Push Ups
10 Pull Ups
10 Air Squats
10 GHD Sit Ups
Time to get your back squat on!

WOD:
4 Rounds:
5 Back Squat (60%)
10 Knees to Elbows
20 Double Unders

Monday, June 17, 2013

18 June 2013

Warm Up:
400 m run
Shoulder & Hip mobility
Couch Stretch (hammies/quads)
Achilles Stretch
Roll out

WOD:
2 Rounds:
20 Air Squats
100m Sprint
Row 500 m

Sunday, June 16, 2013

17 June 2013

Warm Up:
Bergener and Skill Transfer exercises
Front Squat skill transfers

Hip & Shoulder mobility

Skill work: A$$ to grass squat
Coaches will be focusing on your knees being out (NOT toes out), foot position, and chest up
A$$ to grass!

WOD:

Front Squats 5 x 5, same weight (70% of 5 rep max weight), each rep set is different, see below:

  1. Regular set of five
  2. 1 1/4 bounce in the bottom
  3. Regular set
  4. 3 sec hold at bottom
  5. Regular set

Friday, June 14, 2013

15 June 2013

CHIPPER DAY!

Warm up:
Pick 10 from Mitch's
Hip / Shoulder/ Ankle mobility

We anticipate seeing a lot of these today!
WOD:
100 Skipping Singles
90 Sit Ups
80 Air Squats
70 Double Unders
60 Kettlebell Swings
50 Box Jumps
40 Wall Ball
30 Push Ups
20 Push Press
10 Overhead Squats


Thursday, June 13, 2013

14 June 2013

Warm Up:
3 Rounds:
10 GHD Sit ups
10 Air Squats (arms out in front, dowel resting on deltoids)
10 Pull Ups
10 OHS with Dowel

WOD:
SKIPPING CIRCUIT

  • 100 Regular Skips
  • 50 Fast Skips
  • 100 Skier (side to side)
  • 50 Fast Skips
  • 100 Regular Skips
  • 100 Bunny Hops (2 feet together front and back)
  • 100 Knees UP
  • 100 Regular
  • 100 Scissor Skips
  • 50 Left Foot (done all at one time, no alternating left and right foot)
  • 100 Regular
  • 50 Double Unders

Wednesday, June 12, 2013

13 June 2013

Warm Up:
Run 400m
3 x 2 Wall Walks
3 x 3 each arm KB bottoms up presses

Muscle Up work in the mix today
WOD:
3 ROUNDS:
3 Jumping muscle up (Rings at eye level, jump into the rings and press out)
Modification for jumping muscle up, 1 MU= 2 Jumping Pullups/1 Ring dip combo)
6 Push Presses (70%)
9 KB Swings (35/55)

Tuesday, June 11, 2013

12 June 2013


Warm Up:
Jog around the block
Hip and Shoulder mobility
Achilles stretches

Skill Work:  Rope Climbs

WOD:  12 MIN AMRAP
5 Thrusters (35/45)
10 Box Jumps (20"/24")
15 Double Unders



Monday, June 10, 2013

11 June 2013

Warm Up on the boulevard:
High knee jog one way
High knee skip back
Butt kick one way
Alternating side shuffles back
Achilles and leg stretches

Then 3 x 100m sprints (rest 30 secs btwn sets)

Irene does du's so fast, it's a blur
WOD:
21-15-9
Bent over barbell rows
Double Unders


Sunday, June 9, 2013

10 june 2013

Warm up:
Run 400m
Pick 10 Mitch's Warm up
Shoulder and hip mobility

WOD:
"Cindy"
20 min amrap
5 pull ups
10 push ups
15 air squats

Friday, June 7, 2013

8 June 2013

Warm Up:
Tabata Row
then 3 rounds of  5 Push Ups/10 air squats/15 sit ups
Iron Cross
Scorpion
Mobility

WOD:
RUN 800m
20 Air Squats
RUN 400m
20 Air Squats
RUN 200m
20 Air Squats
RUN 400m
20 Air Squats
RUN 800m
20 Air Squats

Thursday, June 6, 2013

7 June 2013

For those that did not do baseline yesterday, you will do it today.  For those who tackled it and OWNED it, this is what you get to do today:

Warm Up:
Junkyard dog/burgener/skill transfer

Skill Work:  SNATCH

WOD:
8 Mins EMOTM
2 TGU's
1 Snatch (int/adv are loading the bar heavy)
(alternative movement for those not comfortable snatching can do a clean/oh squat combo)

Armpits facing out, shoulders engaged, arms locked out

Wednesday, June 5, 2013

6 June 2013

It's that time again, everybody's favourite (especially David)  .........

BASELINE!

That's right, it's time to get your baseline on.

Glassman Warm Up
Mobility

3,2,1...GO!!!

Pull ups, push ups and air squats are all on the menu today

Tuesday, June 4, 2013

5 June 2013

Happy anniversary!  Happy anniversary.  Happy anniversary! Haaaappy anniversary!!
(anyone remember that episode of the Flintstones? If you do, that song is now stuck in your head ALL day!  You're welcome)

Today marks the one year anniversary of our VERY FIRST INTRO CLASS!!!  I am so happy that save one or two people, the entire class is still pluggin away at ShopGym.  All of the coaches are extremely proud of the progress every single one of you has made and we are excited to see what strides you will make in the next year!  Thank you for becoming part of our family!
Our very first Intro to ShopGym group!

Warm Up:
For fun, our warm up today will be the very first WOD you did at ShopGym.  If you have it in your book, compare with June 5, 2012:
3 Rounds:
5 Ring Rows
10 Push Ups
15 Air Squats

Shoulder and Hip Mobility

Strength:
5 x 5 Back Squats

WOD:
5 rounds:
Bear crawl blvd length
Front rack walking lunges blvd back
10 Push Presses
5 Ring Push Ups



Monday, June 3, 2013

4 June 2013

Want to know what it feels like to be an athlete competing at regionals?  Today is your lucky day!!  We're doing Event 5 and it's going to be FABULOUS!!

Warm Up:
Junkyard Dog
Burgener
Skill Transfer
Front Squat Skill Transfer 
John talks through the deadlift with his lovely assistant Leona

WOD:
21-15-9
Deadlifts (315/205)
Box Jumps (30/24)

Sunday, June 2, 2013

3 June 2013


Warm Up:  3x Box Jump Burpee Circuit
Burgener Warm Up
Skill Transfer Exercises

Then:  3 x 3/side  Turkish Get Up
Mel showing off her mad barbell TGU skillz.  We will be using kb's.


Then:  5 Rounds Rower Sprints 30 seconds on, 30 seconds off

Finish:  Tabata Air Squats