29 June 2013

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

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)

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

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)

25 june 2013

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


WOD:
DIANE
21-15-9
Deadlift
HSPU

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)

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):

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

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

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

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

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

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

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)

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

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

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

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

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

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

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

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)

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