#calorie row

Remember to check the schedule for the Holiday: Raincityathletics.ca/schedule

Before everyone complains about these ‘long WODs’ remember A) The longer the WOD, the lower the intensity. B) The week of short sprint WODs with forced rest last time everyone complained about a single 20min chipper. C) everything you ate at Christmas, and everything you will likely drink/eat at NYE (even though shorter…

20141227 SAT OLY & TEAM

Please remember we’re still on the december schedule! 9:30AM Olympic Lifting and 10:30am Team WOD!

From now until new years the Workouts will be kept fairly simple, so if you’re hungover or stuffed full of terrible foods make your way in to sweat it out! Don’t fall off the groove but don’t worry about going HAM either :) #balance

Today’s WOD OLY TECHNIQUE 1x Clean Pull with full stop above knee

20141221 SUNDAY OLY & TEAM WOD

OLYMPIC LIFTING

‘Advanced’ Olympic Lifting with Coach Taryn

TEAM WOD

WOD

In teams of 2. Alternate working minutes with partner but score is individual total reps.

(1 minute work / 1 minute rest / next station) 10s Transition between minutes May go in any order but everyone rests 3mins at same time (after completing each movement once)

2 Rounds for total reps (cumulative)

1) Max Calorie Row 2) Hang…

Today’s WOD WARMUP (15) Snatch Prep 2x Arm Bar 10x Samson Stretch 10x Dislocates 10x OHS 10x Duck Walks

  STRENGTH (20) 10 minutes tech, warmup and build *some* weight. You will continue to build weigh through EMOM but goal is to hit 75%+ of 1RM Snatch by minute 6 and stay there, or keep building.

10 min EMOM 2x Power Snatch (Rx Touch’n’go – BRx 3x Hang Power Snatch)

 WOD Cal + Thrust +…

Today’s WOD WARMUP (10) Snatch Prep Coaches Choice

  STRENGTH (15) 5 min warmup tech and practice Build to a max hang power snatch x2 in 5 sets or less Continue building to a max Hang Squat Snatch x2 in 5 (more) sets or less Hang Squat Snatch x 2 : 100%

  WOD (20) 4min Max Calorie Row Rest as needed, then: Good Mornings + Strict Pullups 15 min CAP 100x Barbell Good Mornings…

20141206 SATURDAY TEAM & OLY

OLYMPIC LIFTING TECHNIQUE: 3 Position Snatch Grip Deadlift Above Knee, Hip, High Pull Build heavy

LIFTING: 3 Position Snatch 1x Floor 1x Below knee 1x Above Knee Build to max

TEAM WOD Teams of 3 2 People work at a time (1 Rowing, 1 working)

Max Reps in 22 Minutes: Calorie Row

Weight increases after every completed round (45/35 – 65/55 – 95/65 – 115/75 …) 60x Thrusters 30x Burpee OTB 60x Hang…

Hey RAthletes, please whenever possible do your handstand pushups against the white boarded walls, they put up with the abuse (especially with weightlifting shoe heels) much better. Thanks!

Today’s WOD WARMUP Squat Prep 10x Banded GM 10x Banded Glute Walks 10x Samson Walking Lunge 10x Perfect Goblet Squats

Hip Openers or foam roll IT during QOD

 STRENGTH Aim to hit 80%+ in your 6th set and…