10 Hill Sprints – 30s

REST 2:00

Coach’s notes:

Find a steep hill. Mark out how far you get on the first one (drop your toque!) and see how long you can maintain your distance.

Zoom

A1.  Dowel Hang Muscle Clean/Hang Power Clean/Squat Clean – 6/6/6 X 5 sets, rest approx. 45s

A2.  Gorilla Side Shuffle – 30s X 5 sets, rest approx. 45s

A3.  Chair Dips – 12-20 reps X 5 sets, rest approx. 45s

A4.  Split Squat Jumps – 20/side X 5 sets, rest approx. 45s

A5.  Bent Over Milk Jug Rear Delt Raise – 10-15 reps X 5 sets, rest approx. 45s

Outside at Robert Thirsk

A.  12 rounds for time(s):

1/2 Field Sprint

REST 1:00

B. Every Minute on the Minute for 15 minutes complete:

4 Burpees
7 Tuck Jumps
10 Front Plank Hip Taps (or handstand shoulder taps)

Coach’s notes:

Post results for all sets to comments.

Complete 5 rounds for reps of:

40s Side Plank Raises – Left
20s REST
40s Side Plank Raises – Right
20s REST
40s Single Leg Forward/Reverse Hops Over Dowel – Left
20s REST
40s Single Leg Forward/Reverse Hops Over Dowel – Right
40s Double Milk Jug Press from Squat
20s REST
40s Get-ups
20s REST

Coach’s notes:

Post reps per movement, per round and all totals to comments.

Complete for as you see fit for time:

100 Single Dumbbell Single Arm Swings
100 Single Dumbbell Single Arm Thrusters
100 Bent Over Single Arm Rows
100 Single Dumbbell Burpees
100 Single Dumbbell Deadlifts

Coach’s notes:

Post order and rep scheme plus time to complete to comments.

A. As Many Rounds As Possible (AMRPP) in 10 minutes of:

200m Medicine Ball Carry
15 Medicine Ball Ground to Overhead

REST 2:00

B. As Many Rounds As Possible (AMRPP) in 10 minutes of:

10 Free Standing Medicine Ball Wallballs
20 Opposite Knee to Elbow from Front Plank on Med Ball
10 Lateral Jumps Over Med Ball
REST 2:00

C. Run 1 Mile.

Coach’s notes:

Post results for all sets to comments.

Zoom

A. Every Minute on the Minute (EMOM) for 15 minutes complete:

8 Inverted Shoulder Taps
8 Candlesticks

REST 3:00

B. Every Minute on the Minute (EMOM) for 15 minutes complete:

10 Double Milk Jug “Y” Front Raises
5 Burpees to Ceiling

Coach’s notes:

Post notes for both EMOM couplets to comments.

Zoom

A. 7 rounds for time(s):

10 Tuck Jumps
15 Hamstring Curls
20 Double Milk Jug Overhead Squats
25 Sit-ups
REST 1:00

B. Spend 15 minutes working on inverts.

 Outside at Robert Thirsk

As Many Rounds As Possible (AMRAP) in 15 minutes of:

Run 1 length of the football field
12 Toes to Bar (uprights) or 12 V-ups
REST 4:00

A.  As Many Rounds As Possible (AMRAP) in 15 minutes of:

Single Arm Dumbbell Overhead Walking Lunge – 1/2 Field
Single Arm Dumbbell Carry – 1/2 Field
20 Single Arm Dumbbell Squat Clean and Jerk

Coach’s notes:

Post time per round and total working time, plus notes for inverts in Zoom and rounds and reps complete for outside WOD to comments.

A1.  Dowel Power Snatch/Hang Squat Snatch/Snatch Balance – 6/6/6 X 5 sets, rest approx. 60s

A2.  Strict Handstand Push-ups – 6-10 reps X 5 sets, rest approx. 60s

A3.  Lateral Dowel Jump Overs – 20 reps X 5 sets, rest approx. 60s

A4.  Supine Double Milk Jug Fly’s – 12-20 reps X 5 sets, rest approx. 60s

B.  Spend 10 minutes working on scales

Coach’s notes:

Post results for all sets to comments.

Zoom

Complete 5 rounds for reps of:

1:00 Double Milk Jug Dowel Overhead Switch Lunges
1:00 Front Plank Hip Touches
1:00 Double Milk Jug Get-ups
1:00 Supine Windshield Wipers
1:00 REST

Outside at Robert Thirsk

For time complete 2 rounds of:

Full Field Medicine Ball Sideways Toss (1/2 each side)
Full Field Overhead Medicine Ball Carry

Then,

100 Medicine Ball Cleans
100 Medicine Ball Shoulder to Overhead

Then, complete 2 rounds of:

Full Field Medicine Ball Overhead Toss
Full Field Medicine Ball Bear Crawl

Coach’s notes:

Post reps complete per movement, per round and all totals for Zoom WOD and time to complete outside WOD to comments.

Complete all 6 sets in any order for As Many Reps As Possible (AMRAP):

A. 2:00 Pike Raises over Milk Jug

REST 2:00

B. 2:00 Supine Bridge Alternating Leg Raise

REST 2:00

C. 2:00 Double Milk Jug Ground to Overhead

REST 2:00

D. 2:00 Hands on Box/Couch Jump Overs

2:00 REST

E. 2:00 Overhead Dowel Back Extensions

2:00 REST

F. 2:00 Double Milk Jug Front Squats

2:00 REST

Stretch for 15 minutes once complete.

Coach’s notes:

Post order completed, reps per movement and total reps to comments.