Wednesday, April 22, 2020

G’day.

Hope you were all about to get into today’s workout and honour those lost in the devastating tragedy this past weekend in Nova Scotia. I am sure it al hit very close to home for everyone and we are all extra grateful for being around the ones we love currently. And we thank those who put their lives on the line on a daily basis to make our safety their number one priority.

We are going to be trialing a 6am class this Friday morning and Monday morning. We currently have a 7am class on T/W/Th and going to try this 6am for a couple of days.

As well we are starting back up our PrimeTime Class Thursday mornings at 9am!

If you have not yet, check out this link below to sign up for a one on one meeting to discuss your personal goals, your wellness plan, or just to have a quick chat about how things have been over the past few weeks. We also want to find out what you all need moving forward through these conversations.

https://782athletics.onramp.online/schedule

https://cf782.onramp.online/schedule

If you have extra gear to give back to the community that you are not using consistently please let me know as well as I will take it back and redistribute it to where it fits.

If you are following along with SugarWOD check out the different Tracks (click on list under Workout of the Day), and this will show you different areas of fitness you can focus on from day to day.

Zoom Workouts - 7am/12pm/5pm

Conditioning

“Middle of Nowhere”

15 minute AMRAP

15 MB Situps

12 Deadlifts (BB/DB/KB/Odd Object)

9 Burpees over Bar/DB/etc.

Use what you have here to get some core work in to go along with your cardio.

On Monday we squatted and lunged and pressed and pulled so today we hinge and flex to work on our core, both lower back and abdominals, while giving you a few burpees to get that heart rate going.

Strength Accessory Work

4 Rounds

5 Pullups

10 V-Snaps/T2B

5 Tempo Squats (2 sec down/2 sec pause/0 sec up/0 sec pause - 2/2/0/0)

10 Super(wo)mans

Today get into the conditioning and go hard and then if you have the space and equipment get into some skill and strength work.

Take your time on this. Watch a show or listen to a podcast as you go through the rounds.

- Team 782