Tuesday, August 22, 2017

Hello ladies and gentlemen!

Hope you are all doing well as summer winds down. 

Here is what we have in store for you tomorrow!

Strength

Sled Pulls

We'll start loading up some weight and get you moving those sleds. 

Conditioning

21min AMRAP

  • 20 DB/KB Snatches (Heavy)
  • 50m Sled Pull

Rest 2 mins between rounds. 

Grab a DB/KB and get it moving up and down before grabbing a sled and pulling it 25m down the pavement and 25m back. After that rest 2 mins before doing it all over again. Go hard and move well. 

- Team 782

Monday, August 21, 2017

Hello there everyone!

Hope you are all having a wonderful end to the weekend. We had a fabulous time over in Moncton competing in the D-Town Throwdown even with all the rain coming down. 

Great showing from a couple of teens that got mixed in with Mike and I. Awesome work from our two girls, Shelby and Sandra, who were part of Stranger Danger, and our team of Greg, Aaron, Katrina, and Angela making it to the semi finals. This week you will see a little taste of some of the WODs from the weekend!

Strength/Skills

Overhead Squat Technique

We'll break down this movement and get you moving the best that we can!

Conditioning

21-15-9

  • OHS (115/75lbs) (95/65lbs) (75/55lbs)
  • Burpees over the Bar

Sweet little couple. Move well, move fast. 

- Team 782

Friday, August 18, 2017

Time for the Gold Cup & Saucer Parade!

We'll have class at 6am and then be open til 9 before shutting down between 9 and 4 when we re open for one evening class at 430!

See you at either one of those!

Strength & Skills

HSPU & Deadlifts

Going to get you upside down and right side up. 

Conditioning

4 Rounds - with a partner

  • 200m Run (partner A holding an object)
  • 20 Deadlifts (225/155lbs) (185/125lbs) (135/95lbs)
  • 200m Run (partner B holding an object)
  • 20 HSPU/Box Pushups/Pushups

Both partners run together for each 200m run, but one partner will be carrying a heavy object. Split the deadlifts and handstand pushups anyway you like. 

- Team 782

Gold Cup & Saucer Parade

G'day ladies and gentlemen!

Just an update on the schedule tomorrow. 

We will be having the 6am class on as usual and then we'll be open from 7-9 afterwards for open gym if you would like to come in. We'll be closing down at 9 as the parade starts at 10 and the lunch class will be cancelled. That evening we'll open up again at 4 and just have one class at 430.

Thank you.

- Team 782

Thursday, August 17, 2017

Good evening ladies and gentlemen!

Hope you are all having a great week. Time to get back at it this Thursday!

Strength/Skills

Power Snatches & Box Jump Overs

We'll work these skills for you as they enter into the workout. 

Conditioning

3 Rounds

  • 7 Power Snatches (155/105lbs) (115/75lbs) (75/55lbs)
  • 14 Box Jump Overs
  • 50' Plate OH Walking Lunge

Throw around some weight. Jump a bit. Move well. 

- Team 782

Wednesday, August 16, 2017

Hope you are all doing well!

Time for another amazing hump day at 782!

Strength

Front Squats & Pullups

We'll work these two skills as they build into the workout!

Conditioning

 

  • Pullups/Ring Rows - 15-12-9-6-3
  • Front Squats - 3-6-9-12-15 (135/95lbs) (95/65lbs) (75/55lbs)

30 DU's/90 SU's/30secs DU practice before each round. 

Do your skipping and then each round do 18 reps. Pullups go down by 3 reps each round and front squats go up by 3 reps each round. 

- Team 782 

Monday, August 14, 2017

Who doesn't love a good lung burner on a Monday!

Hope you all had a good weekend and are looking to get back into the swing of things this week. 

Strength/Skills

T2B Progressions

We'll get you on the bar and move you through a few different progressions and drills to help you become more proficient in this movement. 

Conditioning

11min AMRAP

  • 11 T2B
  • 9 Burpees
  • 7 Left Arm DB-KB Thrusters/7 Right Arm DB-KB Thrusters

The number 11 just doesn't get used enough because it is a ____________ number. Fill in the blank. Want you to sweat a bit today and work on those awkward movements and develop that work on the bar a bit. 

- Team 782