Month: July 2019

Strength Focus

10 minute EMOM

3 Banded sumo deadlift

Conditioning Workout
As many rounds as possible working for 10 minutes

5 wall balls
5 ring rows
10 step ups

Then prone Banded hamstring curls 2 sets of 10

Strength Focus

Today we will build overall strength and work capacity using the sleds and prowlers.  We will alternate between 2 lengths of sleds and 2 lengths of prowler for 15 minutes.  Rest will happen as we will need to wait our turn for the equipment.

Conditioning Workout

Today’s conditioning workout is based on 30 seconds work and 30 seconds rest for 3 rounds.  During the work component you should be working at a moderate pace (5/10 RPE).

1. Rowing
2. Squats
3. Push press
4. Bike
5. Step up
6. Rest 1 full minute

Just a note to remind everyone that we are coming to the end of July – wow that went fast!!  The August long weekend is fast approaching and there will be NO CLASS on MONDAY AUGUST 5.

Strength Focus

Every 1:30 minute for 6 Rounds

3 Perfect Push-ups

Conditioning Workout

4 lengths Farmer Carry
then 4 rounds of:

10 renegade row
10 KB Swing
10 Thrusters
3 Burpees or 6 lunges
then 4 lengths Farmer Carry

 

 

 

Thank you to everyone who came to class last Thursday, we had a lot of fun getting sweaty and then got to eat cake!

 

Strength Focus:

Every 2 minutes for 6 sets complete

4 reps

Each sets should follow the rate of perceived exertion of:

5       6      7      7      8     8

 

Conditioning Workout
20-15-10
Goblet Squats
10-8-6
Sumo Deadlift High-pull

Then
4 sets of 10 single leg glute bridge

“Getting older is a blessing that not everyone gets to do.  It’s not a given.  It’s a privilege.”
– C. Diaz

Flowers arrived for me this afternoon from Sideroad Farm, one of my favourite famers at the Collingwood Farmers Market.  They were ordered as a surprise for me from my lovely husband.  I didn’t even know that they delivered flowers!!  Such a special treat to celebrate getting older.

Many of you know that I am turning 50 and tomorrow is the big day.  I realize it is just another number and I am so very fortunate to have my health and a beautiful family to celebrate with me.  I am also very fortunate to have found all of you who are constantly showing up to class and giving me such wonderful role models on life and active ageing.

Here is the work for tomorrow, can you see the hidden theme in the workout???

Strength Focus
Complete 4 sets of

A) Banded squats  6-10 reps

alternate with

B) Banded Pull Throughs  10-15 reps

Conditioning Workout (50)
Complete 5 rounds of:

10 squats
10 ring rows
10 step ups
10 KB swing
10 push press

*can be scaled to 6 or 8 reps per exercise

Strength Focus

Complete 5 sets

Shoulder Press 5 reps
Alternate with
Chest Support DB Row 10 reps

Conditioning Workout
Work for 30 seconds, rest for 30 seconds for 3 rounds of
Wallballs
Sumo Deadlifts
KB Swing
Banded Walk
1 minute rest

Strength Focus
Every 3:00 minutes for 4 rounds
5 push ups
15 Banded tricep extensions

Conditiooning Workout
Complete as many rounds as possible
10 ring rows
10 box step up and overs
4 medball carry’s

 

Deep squat and ankle mobility

Strength Focus

Squats – warm up with 2 sets of 5 squats to find a weight that is 6-7/10 RPE for you.
Then, every 2 minutes for 5 rounds complete 5 TEMPO squats.

Banded Hip Hinge – every 1:30 minutes for 4 rounds, complete 20 reps

Core Conditioning

KB March – 30 seconds work, 30 seconds rest – 4 rounds

Strength Focus

Deadlift
2 sets of 5 empty bar
4 sets of 5 progressively loading bar

Alternate with 4 sets of SLRDL balance work, 5 passes each leg

Conditioning Workout
Complete 6 rounds of
6 Push ups
6 Ring Row
6 Squats
6 Sumo Deadlift
6 Step ups

 

Strength Focus

Every 3 minutes for 5 rounds, complete:
8 squats
1 sled pull down and back

Conditioning Workout

3 Rounds of :

150m row
15 squats
10 KB swing

rest 2 minutes between rounds