Wednesday, May 23, 2018

G'day, g'day. 

Another day, another dollar. 

Stay smiling even with the rain coming. 

See you all soon!


Pullup Strength - We want to help you get better with your pulling strength. 

For some that means banded pullups and for others it means C2B. And everywhere in between!


12min EMOM

  • 0: 5 Strict Pullups/Banded/Partner Assisted/C2B/etc. 
  • 1: 12 DB OH Stationary Reverse Lunges (6 right arm, 6 left arm)

6min AMRAP

  • 12 Pushups
  • 15 Situps
  • 18 Jumping Lunges

And just a bit of grunt work after some solid skill work!

- Team 782

Tuesday, May 22, 2018

Hello there!

Happy Birthday Juliette!

Hope you are all having a wonderful day! And had a wondeful long weekend!


Front Squats - From the rack - Going back to the rack and going heavier. 


3 Rounds - Rest at least 3 minutes b/w rounds

  • 5 Front Squats (275/185lbs) (205/135lbs) (115/75lbs) (Something Heavy)
  • 10 DB/KB Push Press
  • 400m Run

This is not for time. This is for quality movement. Strength in the squat. Stability in the press. Consistency in the run. 

- Team 782

Friday, May 18, 2018


Hope you all are well and are ready for the weekend. 

The parking lot will be open for dropping things off for the first hour of the day, from 645 - 745, first heat starts at 8. You can park up at Wal-Mart and walk on down. There will be spaces for people to set up their tents in the parking lot as well and a space for people to store their gear inside the gym here. 

If you need anyone during the day here is who to find. 

I will be announcing the day, Mike will be setting up logistics on the floor, Dixon will be the head judge, Emos will be the assistant head judge and collecting score sheets. If you need something come find one of us. 


Back Squats

We'll work from a rack here and get you moving a barbell below parallel. 


Teams of 3

20min AMRAP

  • 30 Back Squats (225/155lbs) (185/125lbs) (135/95lbs)
  • 60 Pushups
  • 180 DU's/540 SU's/3mins DU practice

In your team of 3 break up your reps equally. For example you can do 10/20/60 each or you can do 5/10/30 two times each. Back Squats should be heavy enough that doing 10 in a row would be a stretch. 

- Team 782


Thursday, May 17, 2018


Hope you are all well and ready to get into some training tomorrow.

if you are planning on competing on Saturday you should start your taper into the weekend. You know what works for you so plan accordingly. Some people may need to rest a full day or two. Some people do better if they can train a little all the way up to Friday at low volume. 

Strength & Conditioning

20min AMRAP

  • 10 Power Cleans (185/125lbs) (135/95lbs) (75/55lbs)
  • 20 T2B/Leg Raises/Knee Tucks/MB Situps
  • 300m Row
  • 40 WBS
  • 50 Russian KBS

Get after this one. 

- Team 782

Wednesday, May 16, 2018

Only a few more sleeps until MayDay Mania 3.0 is in the house. 

Shirts will be here shortly, DJ is ready to go, porta potties will be picked up Friday, along with the gear (which is more important I don't know!). Cineplex stanchions are being borrowed Thursday night and Dixon has his full set of judges ready to go!


Handstand Pushups

Working your last big day of training before MayDay Mania we want to give you some volume on this movement. 

Burpee Box Jump Overs

We also want to see you moving a bit here to pick up your pace!

DB OH Squat

One of my favourite movements!


5min AMRAP - rest 5 mins - 5min AMRAP

  • 5 Deficit HSPU/HSPU/H.R. Pushups
  • 5 Burpee Box Jump Overs
  • 5 DB OHS (per arm)

Lots of time each to move well.

- Team 782 

Tuesday, May 15, 2018

Good evening. 

Hope you are all having a wonderful evening and are ready for another beautiful day in here at 782!!

And let's start praying for nice weather this Saturday for MayDay Mania 3.0. We can keep that garage door open and have everyone outside crushing out workouts and hanging out!


Clean & Jerk

We will take a bit of time here to work through things and to work on form before getting into a solid piece of skill and strength work.


30min E3MOM

0: 200m Run + 1 Clean & Jerk

10 rounds - 10 chances to work on your form and hit some solid reps on your clean and jerk. Running steady, kind of like you are running a mile! And then come on in and crush out that weight. 

- Team 782


Monday, May 14, 2018


Hope you all had a wonderful weekend and took some time to yourself or you and your family to recharge. As well we hope all your mothers had a wonderful Mother's Day celebration. We celebrate all you ladies in here day after day and love the work you put in and your dedication to being your best selves. 

Time to cut the sappy stuff and get to work!


DB/KB Thrusters 

Working on balance and coordination under fatigue. It's good to give these movements a go and test yourself under different conditions. 


We will also continue to work on developing your strict pullups with a bit of work together on being safe and testing your efficiency under fatigue during the workout. 


9min Ascending Ladder


  • DB Thrusters (50/35lbs) (35/20lbs) 
  • C2B/Pullups/Ring Rows

Move efficiently. Move with a purpose. 

- Team 782