Never stop moving!!

Reminder: No class on Monday September 2, 2019 due to the Labour Day Holiday!

Strength Focus:

Complete 5 sets of
8 Ring Rows immediately followed by 6 push-ups
Rest 1:30 between sets

Conditioning Workout
Work for 30 seconds, rest for 30 seconds
1. Battle Rope or Slam ball
2. KB swing
3. Sume Deadlift
4. Ring Row
5. Squats
6. 1 minute rest

Strength Focus
Goblet Squats 4 sets of 8reps

Workout:  Every 5 minutes, complete one exercise set then rest the remaining 5 minutes before rotating to next exercise on the next 5 minute interval.

1. row 300m
2. 30 Step ups
3. 30 Push press
4. 30 squats
5. 30 KB swings
6. 4 laps

THE STRONGER THE PERSON, THE MORE RESILIENT THEY’LL BE AGAINST PAIN AND INJURY – Dr. John Rusin

Strength Focus
Complete 4 sets of:
A) Hip Abduction/Adduction     10 reps each
B) 20 Bird Dog
C) 20 Dead Bug

Conditioning Workout
Every 2 minutes for 3 rounds (18 min)
1. KB Swings     10 -15
2. Pull Aparts      15
3. Ball V-sit          10

Back to reality, but still love these Costa Rican Sunsets!

Strength Focus
A) Ladder Format Suitcase Deadlifts     5 reps
-work your way up the ladder to a weight that is an RPE of 8/10, then perform 2 more sets at this weight

B) Banded Glute Bridge    4 sets of 10

Conditioning Workout
Rest 30 Seconds between each exercise set, rotating stations for 15-20 min

A) Farmer Carry’s  2 lengths
B) Sled Drag’s  2 lengths
C) Prowlers  1 or 2 lengths
D) Step ups  20

Today we will devote some time to some balance training as our “Strength Focus”

Conditioning Workout

“10 and 2”

10 Sumo Deadlifts
2 laps
10 KB swings
2 laps
10 Squats
2 laps
10 Step ups
2 laps
10 wall balls
2 laps
10 ring rows
2 laps
10 shoulder press
2 laps
10 lunges
2 laps

Strength Focus

Complete 5 sets of each exercise
A) Paloff Press     5 reps each side
B) Deadlift    5 reps, progressively load to RPE of 8/10

Conditioning Workout
Partner work …. working with a partner complete the following.  Reps can be divided any way you like with your partner to total the following rep scheme:

40-30-20-10
Calorie row
KB Swing
Step ups

Strength Focus
A) Tempo Squats  8 sets of 3 reps

B) DB Shoulder complex  8 sets of 3 reps (light weight)

Conditioning Workout
5 rounds
2 laps
6 Thrusters
6 Alternating Cossack Squats
6 Ring Row

Strength Focus
3 sets
Single Arm Push Press  6 reps (Light weight)
Waiter Carry 1 length
Single Arm Push Press  6 reps
Waiter Carry 1 length

Then 3 sets of
Landmine press  8-10 each arm
2 Lengths Heavy Farmer carry

Conditioning Workout
3 rounds
4 lengths or 2 laps
10 DB box step overs
4 burpees (scale to lunges)

Strength Focus
Complete 4 sets of

A)Goblet Squats  6 reps
B) Lunges  8 reps each leg

Conditioning Workout

3 Rounds
8 Dumbbell Deadlift
8 Reverse Lunges
8 Push Press
8 Front Squats
8 Bent over row

Strength Focus
Complete 5 sets, alternating between exercises

Push up    5 reps
Lat Pull downs   10 reps

Conditioning Workout
Complete 3 rounds, resting as needed

10 ring rows
15 step ups
4 lengths farmer carry

Pull apart finisher