Saturday, December 15, 2018

Big party tomorrow night at Marc’s Lounge for EMOS becoming a Canadian citizen.

Come one, come all. Except you Jay. It’s ok if you do not come.

Before that though get yourself into the gym for some great training!


12min EMOM

  • 0: 30sec Handstand Hold (wall or freestanding)

  • 1: 30secs Burpees

  • 2: 30secs Active Hang

  • 3: 30secs Skipping

This is a little warm up EMOM to get you set up for the workout. Try a little shoulder stability with your handstand work and then a little grip strength. Use those 30 seconds of burpees to move and get ready for the workout. This should tax you before the workout.


10min AMRAP

  • 50 DU’s/100 SU’s/60secs DU practice

  • 10 HSPU/Box Pushups/Pushups

  • 10 Burpee Box Jump Overs

  • 10 C2B/Pullups/Ring Rows

After a solid little EMOM to get you set up we want you to hit this workout with some intensity. Choose your own style for each movement and scale the numbers as you need be for your fitness. We will probably hit this in two heats to get you to amp up your partner.

Competitive Class - Dec 15, 2018 - 2pm


·         70 DU’s/140 SU’s

·         7 Strict HSPU

·         7 Box Facing Burpees

·         7 Strict Pullups

Random Fitness Testing:  30-40mins

·         ME High Jump

·         ME HS Hold (Freestand and/or Wall)

·         ME 30 Sec AB

·         ME Bench Press (185/125)(135/95)(95/65)

*Will split into groups and give everyone time at each station

WOD 2:  DT – 5 Rounds for Time (155/105 RX)

·         12 Deadlift

·         9 Hang Power Clean

·         6 S2OH

- Team 782