Strength Focus
Complete 5 sets of 8 reps of each exercise:
A) Sumo Deadlift High Pull
B) Shoulder Press
Conditioning Workout
Working for 10 minutes, complete as many rounds and reps as possible
7 Sum Deadlift High Pull
7 Push-ups
7 Lat Pull Downs
7 Kettlebell Swings
“To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear.” ~ Buddha
Strength Focus
Complete 5 rounds at each station working every minute:
A) Split Stance Upright Row 8-10 reps
B) 3 Burpees or 6 Lunges
C) Seated Pull – 1 length
Conditioning Workout
Complete as many round as possible resting as needed:
3 MedBall goblet squats
5 Slam Balls – use medball
10 Step-ups
2 Farmer Carry
“Living a healthy lifestyle will only deprive you of poor health, lethargy, and fat.” ~ Jill Johnson
Strength Focus
Complete 5 set of:
Barbell Sumo Deadlift 5 reps
Alternate with
V-sit hold 30 seconds
Conditioning Workout
Working for 15 minutes, complete as many rounds and reps as possible of
4 lengths of gym
5 wall balls
Rest 1 minute
4 lengths of gym
5 pull ups/ ring rows
Rest 1 minute
4 lengths of gym
5 burpees or 10 lunges
Rest 1 minute
“A man’s health can be judged by which he takes two at a time – pills or stairs.” ~ Joan Welsh
Strength Focus
Complete 4 Rounds at each station of 30 seconds of work followed by 30 seconds of rest:
A) Heel Drops
B) Glute Bridge
C) Dead Bug
D) Toe Taps
Conditioning Workout
In pairs, complete 5 rounds of each:
1 minute Bike Ergometer
10 Kettlebell Swings
“More physical activity is better. If one is doing a little, do a little more. If one is doing a little more, do a little more still. The health benefits are progressive.”
– Mark Tremblay, Ph.D., CHEO
Strength Focus
Balance Ball Work
Goblet Squats 5 sets of 5 reps, progressively load to an RPE of 8/10
Conditioning Workout
20 minutes of work, resting as needed:
6 Shoulder Press
8 Goblet Squats
10 Kettlebell Swings
8 calorie row
“There is virtually no human condition that cannot be improved by increasing physical activity” – Dr Robert McMurtry, Western University
Strength Focus
Deadlift 5 sets of 5 reps
Alternate with
Pallof Press 5 sets o 5 reps each side
Conditioning Workout
Complete as many rounds and reps in 10 minutes of:
2 Sumo Deadlifts
2 Farmer Carry’s
1 Burpee or Lunge
4 Sumo Deadlift
4 Farmer Carry’s
2 Burpee or Lunge
6 Sumo Deadlift
6 Framer Carry
3 Burpee or Lunge ……
Remember Rest as Needed ….
“Life is like riding a bicycle – in order to keep your balance, you must keep moving”
– Albert Einstein
Strength Focus
Every 2 minutes (3 sets)
A) Dumbbell Bench Press 6 reps
B) Pull-ups 6-8 reps
C) Bird Dog 16 reps
Conditioning Workout
Every 6 min – we will aim to complete 3 rounds for a total of 18 min
200m Row
10 KB swings
8 Push-ups
“Lack of activity destroys the good condition of every human being while movement and methodical physical exercise save it a preserve it” – Plato
Strength Focus
Every minute, on the minute
Goblet Squats 6 reps
Landmine Press 8 reps – right arm
Goblet Squats 6 reps
Landmine Press 8 reps – left arm
Plank Hold 30 sec
Conditioning Workout
21-15-9
Dumbbell Thrusters
Box Step-overs
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