Thursday, November 26, 2015


Coming on to the end of the week now. As some of you know already there will not be any classes this Saturday as all of our coaches are competing or judging in the comp in Summerside. If you want to get a workout in go for a run or we'll give you something to try out at home. If you can make it, come out to the comp and cheer on the crew from 782. 

For those athletes who still have questions see one of the coaches as soon as possible. 


8min EMOM

  • 0: 5 Back Squats
  • 1: 20-30sec active bar hang

After warming up your squats with a few sets we'll hit this EMOM that will work on your grip strength and your squat speed. Don't go crazy heavy with this weight, say 70%, and you should not increase the weight too much each set. Pick a weight and stay there for the 4 sets if you can. 


4 rounds for time

  • 15 pushups
  • 10 Shuttle Runs

Short and sweet. We'll mark the shuttle run from the end of the platform to the far great mat as 1 rep. Going there and back is 2 reps. Use this time to recover from the pushups and try to hit each set of 15 as fast as possible with good form. 

- Team 782