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
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