To join our coached class for this WOD click on the following link:
Join URL: https://us02web.zoom.us/j/87288292341
At 9:30 AM!
Part A:
10 hollow body rocks
10 v-ups
10 sit-ups
10 sit-up to a twist
Rest 1 minute x 5 rounds
*Curtis P(homestyle) - lunge, lunge, squat, standing high jump
Part B: 1- in the first minute. 2 in the second minute, 3 in the third minute ... until you can't fit them in the allocated minute
To join our coached class for this WOD click on the following link:
Join URL: https://us02web.zoom.us/j/83794270437
At one of the following times:
6:30AM, 7:30 AM (stretch only),8AM, Noon, 5PM, 6PM(stretch only) 6:30PM
24 minute EMOM-
1. 30 sec plank/30 sec AMRAP push ups
2. AMRAP jumping jacks
3. 30 sec wall sit/ 30 sec AMRAP squats
4. AMRAP Superman Angels
5.30 sec hollow body hold/ 30 sec AMRAP Flutter kicks
6. Rest
To join our coached class for this WOD click on the following link:
Join URL: https://us02web.zoom.us/j/88083715920
At one of the following times:
6:30AM, 7:30 AM (stretch only),8AM, Noon, 5PM, 6PM(stretch only) 6:30PM
For time!
Set 1 - 10 burpees
Set 2 - 10 burpees + 25 push ups
Set 3 - 10 burpees + 25 push ups + 50 lunges
Set 4 - 10 burpees + 25 push ups + 50 lunges + 100 sit-ups
Set 4 - 10 burpees + 25 push ups + 50 lunges + 100 sit-ups+ 150 air squats
To join our coached class for this WOD click on the following link:
Join URL: https://us02web.zoom.us/j/83793331439
At one of the following times:
6:30AM, 7:30 AM (stretch only),8AM, Noon, 5PM, 6PM(stretch only) 6:30PM
30 rounds for time
5 odd object hang full clean
3 criss-cross and reach to the ground and touch with both hands
1 burpee
To join our coached class for this WOD click on the following link:
Join URL: https://us02web.zoom.us/j/81763534348
At one of the following times:
6:30AM, 7:30 AM (stretch only),8AM, Noon, 5PM, 6PM(stretch only) 6:30PM
All rounds add up to 21 reps
Down by 1 on one exercise and up by 1 by one exercise
20, 19,18,...1 - odd object clean and jerk
1,2,3,...20 - Power lunges
To join our coached class for this WOD click on the following link:
Join URL: https://us02web.zoom.us/j/83273829472
At one of the following times:
6:30AM, 7:30 AM (stretch only),8AM, Noon, 5PM, 6PM(stretch only) 6:30PM
1 min AMRAP - Toe taps/DU
1 min AMRAP - Sit-up to a twist
1 min AMRAP - odd object thruster
1 min AMRP - inch worm to a push up and back out
1 min Rest
x 5 cycles
To join our coached class for this WOD click on the following link:
Join URL: https://us02web.zoom.us/j/82438002991
At the following time:
9:30AM only
21-15-9
Chair dips and odd object full clean
rest 3 minutes
21-15-9
Sit-ups
Push press
Rest 3 minutes
21-15-9
Power lunges
Mountain climbers
To join our coached class for this WOD click on the following link:
Join URL: https://us02web.zoom.us/j/85670552408
At one of the following times:
6:30AM, 7:30 AM (stretch only),8AM, Noon, 5PM, 6PM(stretch only) 6:30PM
12 odd object straight legged deads
9 hang cleans
6 push press
x 5 rounds
rest 3 minutes
and repeat x 2
To join our coached class for this WOD click on the following link:
Join URL: https://us02web.zoom.us/j/81912726173
At one of the following times:
6:30AM, 7:30 AM (stretch only),8AM, Noon, 5PM, 6PM(stretch only) 6:30PM
Break up as needed!
600 toe taps
400 shoulder taps from plank
200 lunges
To join our coached class for this WOD click on the following link:
Join URL: https://us02web.zoom.us/j/84292437670
At one of the following times:
6:30AM, 7:30 AM (stretch only),8AM, Noon, 5PM, 6PM(stretch only) 6:30PM
Start with a 30 second plank
With the remaining time in each minute accumulate 300 step-ups (12"-16")
Time ends once you've hit your last step!
To join our coached class for this WOD click on the following link:
Join URL: https://us02web.zoom.us/j/84595455046
At one of the following times:
6:30AM, 7:30 AM (stretch only),8AM, Noon, 5PM, 6PM(stretch only) 6:30PM
4 mins on 2 min off X 5
AMRAP and pick up where you left off
21 Odd object Hang snatch or KBS
15 squats
9 sit-up to a twist
To join our coached class for this WOD click on the following link:
Join URL: https://us02web.zoom.us/j/86343554315
At one of the following times:
6:30AM, 7:30 AM (stretch only),8AM, Noon, 5PM, 6PM(stretch only) 6:30PM
20s on 10s off x 8rds per movement
Low plank jacks
seated 1 arm shoulder press
Criss-cross
Burpees
Rest 4 minutes and repeat!
To join our coached class for this WOD click on the following link:
Join URL: https://us02web.zoom.us/j/88906775333
At the following time:
9:30AM only
50 step ups
50 odd object bent over rows
50 odd object KB snatch
50 lunge steps
50 supermans
50 sit-ups
50 odd object thruster
50 burpees
50 DU/toe taps
To join our coached class for this WOD click on the following link:
Join URL: https://us02web.zoom.us/j/81531564858
At one of the following times:
6:30AM, 7:30 AM (stretch only),8AM, Noon, 5PM, 6PM(stretch only) 6:30PM
1-2-3-...10
Odd object snatch
One round of the following after each set:
5 push ups
10 sit-ups
15 squats
TTo join our coached class for this WOD click on the following link:
Join URL: https://us02web.zoom.us/j/85305194199
At one of the following times:
6:30AM, 7:30 AM (stretch only),8AM, Noon, 5PM, 6PM(stretch only) 6:30PM
Complete 300 squats, but... at the start of every minute
10 odd object push press
To join our coached class for this WOD click on the following link:
Join URL: https://us02web.zoom.us/j/82818459468
At one of the following times:
6:30AM, 7:30 AM (stretch only),8AM, Noon, 5PM, 6PM(stretch only) 6:30PM
27-24-21...6-3 of:
Burpees
Odd object clean and jerk
To join our coached class for this WOD click on the following link:
Join URL: https://us02web.zoom.us/j/89507761362
At one of the following times:
6:30AM, 7:30 AM (stretch only),8AM, Noon, 5PM, 6PM(stretch only) 6:30PM
5 minutes on 2 minutes off x 5
20 power lunges
10 superman angels with light weight
20 jumping squats
20 low plank hold jumping jacks!
To join our coached class for this WOD click on the following link:
Join URL: https://us02web.zoom.us/j/84847280142
At one of the following times:
6:30AM, 7:30 AM (stretch only),8AM, Noon, 5PM, 6PM(stretch only) 6:30PM
40 seconds on 20 seconds of:
1. Reps of inchworm all the way to a plank + push up + reverse out and standing jump
2. skater lateral power jumps
3. Sit-up to a twist
4. Criss -cross and reach for the ground
x 3 rounds
Then rest 3 minutes and repeat
To join our coached class for this WOD click on the following link:
Join URL:https://zoom.us/j/97256486944
At the following time:
HERO WOD “HEIDI”
AMRAP 23 Minutes:
23 Air Squats
23 Push Ups
23 KBS
23 Jumping Lunges
23 Sit-Ups
23 Box Jumps
In honour of Heidi Stevenson, mother of 2 and RCMP Officer of 23 years who lost her life senselessly, along with many others. We remember Heidi and all the victims and their families. RIP xxx
To join our coached class for this WOD click on the following link:
Join URL: https://zoom.us/j/95940670575
At one of the following times:
6:30AM, 7:30 AM (stretch only),8AM, Noon, 5PM, 6PM(stretch only) 6:30PM
15 rounds for time!
20 lunge steps holding an odd object
10 odd object thruster
10 odd object sit-up to a twist
3 mins on 90 sec x 6
AMRAP and pick up where you left off
12 shuttle runs (there and back is one)
4 wall walks
12 T2Bs
24 DB snatch 50/35