May 22, 2019
Warm up: 500m row OR 600m run then, 3x [10:00 cap] 8 Xiaopeng backwards Left 8 Xiaopeng backwards Right 12 […]
May 21, 2019
Warm up: 3 Rounds, 1:00 ea 200m jog Kettlebell windmill (.30/.30) then, 3 Rounds: Dowel Kang squats Banded pull aparts […]
May 20, 2019
Warm up: 800m Dolphins run 2 Rounds: 12 Pause Goblet squats 1:00 Pigeon pose (.30/.30) 12 Scapular pull ups 12 […]
May 16, 2019
Victoria Day Long Weekend Hours: Saturday: 8am – 11am Open gymSunday: 8am + 9am Super Session with Coach JohnMonday: Offsite […]
May 15, 2019
Warm up: 3 Rounds 300m row (easy pace, technical) .45-.60sec Kettlebell Armbar Left .45-.60sec Kettlebell Armbar Right 10 Cossack squats […]
May 14, 2019
Warm up: 3 Rounds, 1:00 ea Reverse Samson lunge Supine Scorpion kick + Knee tuck then, 2 Rounds: 1:00 Bird […]