Workout for Monday, January 29, 2018


Flu season is upon us!  With the news of the influenza outbreak at the hospital I want to remind everyone of a few simple things:

  1.  Wash your hands often with soap and water throughout the day and avoid touching your eyes, nose, and mouth.
  2. Keep your environment clean and in the gym, we can do that by simply wiping down the equipment after you use it and as you put it away.
  3. Keep up your healthy lifestyle. Get a good nights sleep each and every night, follow a good nutrition plan full of vitamins and minerals from fresh fruits and vegetables.  Exercise appropriately.
  4.  Most importantly, if you are feeling unwell, it’s a wise idea to just stay home and get plenty of rest and avoid contact with other people.

Here is the workout for Monday:

Strength Focus

3 sets of:
Farmer Carry – down and back
Suitcase Carry – Right hand down, left hand back
10 Deadbug

Conditioning Workout
0-3 minutes complete:
2 lengths suitcase carry
4 sumo deadlift
2 lengths suitcase carry
2 burpees

3-6 minutes

6-9 minutes

9-12 minutes

Workout for Wednesday, January 24, 2018

Strength Focus

Complete 3 sets of each, rest at least 30 sec between each set
3 Rope Pulls
10 Heel Drops (each leg)

Conditioning Workout

Complete 3 rounds, perform 30 seconds of work followed by 30 seconds of rest

Farmer Carry
Lat Pull Down (with band)
Wall Ball Throw
Plank Hold

Workout for Monday January 22, 2018

img_6019Strength Focus

Goblet Squats     5 sets of 5 reps

Banded walk – alternate one lap with your goblet squats

Conditioning Workout

In partners:  You go, I go … complete 20 minutes of:

6 Shoulder Press
8 Goblet Squats
10 Kettlebell Swings
12 Calorie Row

Workout for Wednesday January 17

Strength Focus
Deadlift 3 sets of 5
Weighted Step-ups 3 sets of 10

Conditioning Workout
Team Chipper

Ball Slams
Step ups
Sumo Deadlifts
Kettlebell swings

Numbers will be assigned in class depending on team size. Individuals will perform a kettlebell hold if not performing one of the above movements

Workout for Monday, January 15, 2018

It's the new year and a great time of year to work on being consistent in all the things that are good for you like coming to the gym.  It's the daily routines that keep us strong and healthy, so what are you doing today?

Strength Focus 

3 sets of each
Dumbbell Bench Press    8 reps
Upright Banded Row   8 reps

Conditioning Workout

4 Rounds

10 Bird Dog
Walk one lap
10 Weighted Sit to Stand (i.e. squats)
Walk one lap
10 Kettlebell Swings
Walk one lap



Workout for Wednesday, January 10, 2018

So nice to see everyone who made it back to class on Monday.  Core work and smiling faces on a snowy wintery day!


Today’s Strength Focus

Barbell Sumo Deadlift   5 sets of 5 reps

Scale to Kettlebell Sumo Deadlift from box as necessary to maintain neutral spine.

Conditioning Workout

30 seconds of work, followed by 30 sec of rest.  Complete 2 sets of work/rest at each station before moving to next station.  One ful

  1. Sumo Deadlift with Kettlebell
  2. Farmer Carry
  3. Calorie Row
  4. Poloff Press
  5. Push-ups
  6. Single Leg step-up


Happy New Year and Welcome Back!

Hoping everyone had a safe, healthy and happy holiday season!  I hope everyone took advantage of the time away from our regular classes to rest and enjoy other activities, family and friends over the holidays.  Remember that rest days are just as important as working out and we should not feel guilty over the holidays for taking some time off from the gym.

I know some of you found some great activities aside from shovelling all the snow that came our way this holiday season.  It was great to see a post from one of our members who got out skating!!  Love to see our members feeling fit and strong and enjoying such great activities!


As we come back into our routines in the gym, remember to ease back into your workouts.  Keep in mind your Rate of Perceived Exertion your first couple of classes back.  Remember not to exceed anything over an 8 out 0f 10.

Here is the workout for Monday January 8, 2018

Strength Focus

Goblet Squats  5 sets of 8 reps
Walk 2 laps of small gym in between sets

Conditioning Workout

20 min EMOM (5 rounds)

10 Step-ups
10 Air Squats
10 KB Swings
20 sec plank hold