Check us out tomorrow and get outside if you can!

And remember to keep your social distance!

Sun.Run.Fun.

1K Run or 4 minutes Cardio (row/jump jack/bike/shuttle run)

50 Burpees

1K Run or 4 minutes Cardio

35 Burpees

1K Run or 4 minutes Cardio

20 Burpees

Get your yoga mat outside on the driveway and get to work!

- Team 782

Good evening.

Thank you all.

I can’t stress that enough.

Thank you.

It has been an emotionally draining ordeal for everyone involved, but we know we are doing what is best for the community of Charlottetown, for the greater good of our population. Your supportive messages and heartfelt conversations have made this ride so much smoother knowing you are in this for the long haul.

We will continue to update you here and on social media with our plans moving forward as well as posting online workouts for you all to take part on. This is a great opportunity for you to download the SugarWOD app and become part of the online community.

At Home Workout

‘Hang In There’

5 Rounds

9 Perfect Pushups

18 Weighted Step Back Lunges

27 Situps

directly into

3 Rounds

30 Weighted Squats

30 Lateral Hops over Weight

directly into

1 Round

Max Plank Hold For Time

- Team 782

Thank you again everyone for understanding.

The support we have received this evening has been so heartwarming during this extremely tough time.

The decision to close down weighed heavily on our hearts and minds over the past 48 hours and after much deliberation we wanted to be proactive in doing our part to help find a solution for this pandemic.

To repeat again tomorrow we will be open all day so people can come in and get their skip ropes, shoes, gear, but there will be no classes tomorrow. From Tuesday onward we will be closed for two weeks with an update to come after those two weeks. We will be using this time to clean the gym and will be releasing a group of daily workouts for you to complete at home and track on SugarWOD. We will also be doing a live stream of these workouts once a day.

At Home Partner Workout

‘through Thick & Thin’

16 Rounds - 8 Rounds each Partner

Alternate Rounds with your partner (or rest 1:1)

15 V-Snaps

12 Squat Jumps

9 Burpees

30 minute Time Cap

Go with your partner at home or rest for as much as you work and get into this bodyweight workout.

You Go, I Go. Partner A will do 15 V-Snaps and then right into 12 Squat Jumps, and then right into 9 Burpees before letting your partner get right into it.

This will also be posted on SugarWOD so you track your scores and communicate with your 782 family.

- Team 782

G’day!

Reminder to everyone to continue to monitor your own health and do what you need for yourself and your own wellness. If you are staying home we will post up at home workouts you can take part in and post to SugarWOD so you can get those remote fist bumps!

If you are able to get in the gym we will be running things as usual at CF782 and just reminding everyone to wipe down their equipment and be diligent in washing your hands when you come to the gym, when you finish your workout, and before leaving for home.

For our 782 Athletics members it looks like we will be staying closed for the week, but will be sending out a formal notice tomorrow with options for yourself moving forward. We apologize for the inconvenience this brings forward, but we are following the precautions the Norton Diamond Soccer Complex has put forward and want to put our long term health and safety first.

CrossFit - 10am

Strength

OHS Mobility & Practice

T2B Practice

After the warmup we will get you set up for these two movements before we dive into this workout!

Conditioning

‘Merry Go Round’

3 Rounds

20/15 T2B/Leg Raises/Knee Tucks

15 OHS/Front Squats (95/65) (75/55) (55/35)

10 Box Jump Overs (30/24”)(24/20”) (20/12”)

Rest 3 minutes between Rounds

Choose a number for the T2B you can do in one big set to start and do within 1 minute.

At Home Workout

‘Merry Go Round - Home Edition’

5 Rounds

20 Weighted Situps (grab a bag/book/etc. to use!!)

15 Thrusters (use a bag/weight/etc. to press from squat to overhead)

10 Broad Jumps (choose a distance and jump as well you can go)

- Team 782

Hello!

Thank you to everyone for understanding our situation with Covid-19 outbreak and the necessary precautions we have been taking to keep you all healthy and safe around the gym.

We have recently received an email from the board of directors of the Norton Diamond Soccer Complex stating that all activity has been shut down at this facility for the foreseeable future. For now we will be cancelling classes on Saturday and will have more information for you later in the day tomorrow and/or Sunday we look to make some adjustments and keep your options open for all your fitness needs.

Please bear with us as we navigate this unprecedented situation and do our best to help those around us stay healthy in the long term.

For Saturday all of our 782 Athletics members are welcome to come CrossFit 782 to attend any one of our 4 classes.

CrossFit - 8/9/10/11 - This is at CrossFit 782

Conditioning

Age Group Online 20.3 - With a partner

100 DB Snatches

100cal Row

100 Bar Facing Burpees

20 minute Cap

After getting warmed up and getting your bars out that you will use for the second part, the strength section, you and your partner will dive into this modified AGOQ workout that Mike and Anikha are hitting this weekend.

Strength

After finishing the conditioning portion of the workout at the 20 minute mark you will have 10 minutes to build to a heavy Clean & Jerk.

You will be tired so focus on solid technique under fatigue to get that bar moving.

At Home Workout

BodyWeight

Ascending/Descending Ladder

3,6,9,12,15,12,9,6,3

Burpees

Squat Jumps

Shoulder Taps (double amount)

DB Workout

Ascending/Descending ladder

3,6,9,12,15,12,9,6,3

Burpees

DB Goblet Squats

Shoulder Taps (double amount)

Comp Class - 11 + 12

AGOQ 20.2

4 Rounds

15 C2B

10 OHS

Overhead Squats go up in weight each round

95/65 - 135/85 - 185/115 - 225/145

Adjust your weight as necessary.

- Team 782

Friday the 13th!

Hope you are all having a great evening and are ready for a great week.

Thank you to everyone helping us keep the equipment clean especially during this sensitive place in time with everything going around the world. We just want to be proactive in being cautious and build habits around the gym we can move forward with.

Reminder that his weekend Anikha & Mike will be completing the AGOQ and we will be posting up notices of when they will be doing their workouts.

Athletics - 6/12/430/530

Strength

Deadlift + Bench Press - 20-25 minutes

BB Warmup Set - 3 reps each

3-4 Sets building in weight

3 Deadlifts

3 Bench Press

Max Reps Deadlift Set

Max Reps Bench Press Set

Same set up as Monday and Wednesday. Alternating between these two movements. A little heavier than last week, shooting to be in that 3-5 rep range.

Conditioning

‘Walk the Plank’

12 minute Partner AMRAP

Alternating Rounds with your Partner

8 Pushups

10 American KBS

12 Squat Jumps

Partner B = Weighted Plank

Partner A completes a round while partner B holds a weighted plank. Switch each round, completing as many rounds as possible in 10 minutes between you and your partner.

Each round completed will be 1 round for scoring purposes.

- Team 782

Hello there!

Tomorrow evening the workouts for the online qualifier will be announced at 9pm and over the course of the weekend Mike and Anikha will compete in the Age Group Online Qualifier completing these 6 workouts between Friday morning and Monday night.

We will be posting up their schedule as we know it so you can come out to watch and cheer on these two awesome athletes.

Athletics - 430/530

Conditioning

‘Fore!!’

4 Rounds - Rest 4 minutes between each Round

1 minute Max Effort (strict) HSPU/Double DB Push Press/Box Pushups

1 minute Max Effort D-Ball Clean or MB Slam

1 minute Max Effort MB Situps

1 minute Max Effort Shuttle Run (25')

We will get you in the gym and get you warmed up and then get you moving through these 4 movements. With equal amounts of work and rest we want you to really push that pace right until the last minute. You should be looking to get the same score each round. Each length of a shuttle run is 1 rep.

782 PrimeTimers - 10am (CF782)

Strength

3 Sets

5 Double DB Deadlifts

5 Pushups (to best depth)

10 1 legged hops (from leg to leg)

30 second 1 leg hold (30 seconds per leg)

Conditioning

15 minute Partner AMRAP

150m Row

12 Squats

9 Situps

6 Shuttle Runs

3 Burpees

Alternate movements with your partner.

782 Adaptive - 11am (CF782)

0:00 - 5:00 - Max Effort cal Row

5:00 - 20:00 - 15minute AMRAP

3 Pullups

6 Clean & Jerks

9 WBS

12 Shuttle Wheels

20:00 - 25:00 - Max Effort cal Row

- Team 782

Let’s get it this Wednesday!

Hope everyone at CF782 is enjoying their new speaker!

This week we are leadingg up to the Age Group Online Qualifier for Mike and Anikha as well as friend of the gym, Colleen McQuaid. They will completing 6 workouts over the course the 4 days in hopes of qualifying for the CrossFit Games this summer.

We will be posting up a schedule of when they will be competing so you can all come out to watch.

CrossFit - 6/9/12/330/430/530/630

Strength

Back Squat - 15 minutes

Warmup Set

3-4 Sets

3 Back Squats

3 Strict Pullups

1 Set Max Effort Reps Back Squat

Same set up as Monday. A little heavier than last week, shooting to be in that 3-5 rep range.

Conditioning

‘Killing Time’

500/425m Row/Ski or 1.2/1K Row

40 WBS

30 DB/KB OH Walking Lunge Steps

20 Cleans (95/65) (75/55) (55/35) - squat

10 Bar MU’s or 20 C2B/Pullups/Ring Rows or 10 Strict Pullups

Stars 4 Life - 10am

4 Sets

3 Back Squats

6 Ring Rows

9cal Row

Conditioning

10 minute AMRAP

3 Burpees

6 Shuttle Runs

9 Squats

12 Situps

15 Lateral Hops

782 Comp Class - 630 + 730pm

Handstand Walking

Rope Climbs

Snatches

- Team 782

First and foremost, Happy Birthday Mom!

Hope you have a great day.

Time to get rolling this Tuesday, whatever gets you rolling get into the gym and get your body moving.

For me sometimes I need to keep my workouts light and fun and just have a laugh as I train. Sometimes I need to be focused and be in my own little world and put my head down and just do the work. Sometimes I am ready to throw down and give it 100% each and every moment. I know everyone has these types of days, and many other types of days, in the gym you need to know that each one of those days is completely ok. Do what you need to do mentally to get in and move and we will always be there to support you with whatever you need on a daily basis.

Athletics - 330/430/530/630

Strength & Conditioning

‘MisMatched Pair of Socks’

30 minute AMRAP

50 DU’s/100 SU’s/45 seconds practice

10 Burpees

Rest 1 minute

12 DB Step Ups (6 per leg, alternating)

15/12cal Row

Time to build that engine.

Similar to a workout, Pair of Thieves, we did about one month ago, but a little less technical and a little more straight up engine work so the heart rate/lungs should be one of the only deciding factors to your pace.

782 Adaptive - 11am (CF782)

30 minute AMRAP

6 Box Dips

12 Shuttle Wheels

6 Clean & Jerks (3 per arm)

12 WBS

6 Ring Rows

24cal Row

Pick your pace and keep moving here.

Choose a weight for the med ball you can go right from the ball slams into the ring rows without much of a break.

- Team 782

Congratulations to all of our athletes who competed at the Trinity Games over the weekend.

Great job to Court 6 for hosting an awesome comp and thank you to all those from 782 who dropped in over the weekend to check out the festivities.

If you are feeling in the mood for a little competition yourself now go to comptracker.io to get registered for our 5th version of MayDay Mania over the course of the May long weekend, May 16th & 17th. This event will take place at both 782 Athletics & CrossFit 782 and we look forward to fantastic weekend as always throwing down with a great bunch of people.

This week we will be hitting our presses on Monday, our squats on Wednesday, our bench press on Thursday, and our deadlifts on Friday.

After March break we will be starting up our CrossFit 101 program as our latest group will be graduating out of these fundamentals classes and be seen in our regular classes. The 730 block will still be a regular class over the next two weeks.

Athletics - 6/12/430/530

Foundational Strength

We get into our second set of max effort lifting at a higher percentage of our 1 rep max lifts. Today we should be aiming to be in that 3-5 rep range compared to last week where we were aiming to be in that 6-8 rep range. Look to add 5-10lbs to that final set and dig in for those last couple of reps.

Strict Press - 10 minutes to hit the following sets:

3 Sets

3 Strict Press (building in weight each set to your weight for max effort)

3 Box Jumps (building in power, land high each box jump)

ME Reps Strict Press (weight 5-10lbs heavier than last week)

Last week I hit 125lbs for 6 reps so this week I would hit 45lbs for my warmup set and then 95/115/125 to build in weight and then I would hit my max effort set at 135lbs.

Hit your box jumps in between each set to build some speed and power before the workout.

Conditioning

‘Need 4 Speed’

90 seconds on - 90 seconds off x 6 Rounds

10 T2B/Leg Raises/Knee Tucks

10 Box Jump Overs (24/20”) (20/12”

ME Power Clean & Jerks (95/65lbs) (75/55lbs) (55/35lbs)

We want you moving fast, moving efficient throughout these reps here. Jump on a bar and get through your core progression before popping over that box, while breathing through each rep. From there grab your barbell and cycle with speed and technique to maximize those reps.

782 PrimeTimers - 10am (CF782)

Balance

3 Sets

50’ Lunge

30 second Plank/30sec Side Plank/30sec other Side Plank

10 MB Slams

Conditioning

12 minute AMRAP

10cal Row

10 Shuttle Walks/Runs

10 Squats to a MB

- Team 782

Saturdays are for CrossFit.

Lots going on this weekend.

Check out the Trinity Games at Court 6 CrossFit where we have a multitude of teams from 782 competing over the course of the two days.

We also have our regular schedule at both gyms with a Special Olympics Trial Class at CrossFit 782 at 2pm.

We have our regular CrossFit classes at 8/9/10/11 at CrossFit 782 with our comp class continuing on from 12 to 1. At 782 Athletics we have class at 10 and 11am with our soccer training programs on at 120 and 240 that afternoon. See you all around the gyms at some point!

Athletics - 10/11

Strength

We continue on that strength train here

Deadlifts - 15 minutes to hit the following sets:

5 Warmup Deadlifts

5 Strict Leg Raises/T2B

5 Deadlifts

5 Strict Leg Raises/T2B

5 Deadlifts

5 Strict Leg Raises/T2B

5 Deadlifts

5 Strict Leg Raises/T2B

ME Deadlifts

For example I would hit 45, 135, 225, and 275 for my first 4 sets and then I would hit about 5-10lbs more (315lbs) than what I hit for my 10 rep deadlift two weeks ago and try to be in that 5-9 rep range. It will be those last 1 to 2 reps that will bring out your muscular stamina and endurance this week. Dig In.

We also want to see you balancing out that core strength with some ab work between each set of deadlifts.

Conditioning

‘Break A Leg’

3 minutes on - 3 minutes off x 3 Rounds

30 WBS

50’ DB OH Walking Lunge

ME cal Row

Let’s burn up those legs. Put the gas pedal down and let it rip.

782 Comp Class - 11 + 12pm (CF782)

Olympic Lifting

Clean & Jerk Complex

3 Sets

Power Clean + 2 Front Squats + 2 S2OH

3 Sets

Clean + Hang Clean + S2OH

10 minutes to build to a heavy Clean & Jerk

Olympic Lifting & Gymnastics Conditioning

‘Under Construction’

10-20-30

Bar Facing Burpees

30-20-10

Clean & Jerks (135/95)

Let’s get that construction going here!

- Team 782

Hello all!

Hope you all are having a great week and are ready to enjoy the weekend.

First of all wanted to say good luck to our athletes competing at the Trinity Games this weekend at Court 6 CrossFit.

If you are free head on over either Saturday or Sunday and check it out and cheer on our athletes as they battle it out over the weekend!

Athletics - 6/12/430/530

Strength

Back on the ol’ strength train with our Bench Press

Bench Press - 15 minutes to hit the following sets:

5 Warmup Bench Press

5 Deep Ring Rows

5 Bench Press

5 Deep Ring Rows

5 Bench Press

5 Deep Ring Rows

5 Bench Press

5 Deep Ring Rows

ME Reps Bench Press

For example I would hit 45, 135, 155, and 175 for my first 4 sets and then I would hit about 5-10lbs more (185lbs) than what I hit for my 10 rep bench press two weeks ago and try to be in that 5-9 rep range. It will be those last 1 to 2 reps that will bring out your muscular stamina and endurance this week. Dig In.

We also want to see you balancing out that upper body strength with some ring row work in between each set.

Conditioning

‘Tuff Stuff’

14 minute AMRAP

Alternate Rounds with your Partner

4 MU’s or 6 C2B/Pullups/Ring Rows + 6 Pushups

8 Burpee Box Jump Overs (30/24”) (24/20”) (20/12”)

- Team 782

Hello Thursday!

Hope everyone is having a great week thus far.

MayDay Mania is starting to fill up and you will want to reserve your spot at comptracker.io.

We will be releasing our shirt designs later this week as well as our standards for each division. We have an Icebreaker division for newer athletes, a scaled division, an Rx division, and a Master’s division so there is something for every athlete out there.

We will be hosting the comp at both 782 Athletics and CrossFit 782 over the Saturday and Sunday of the May long weekend, May 16/17.

Athletics - 430/530/630

Strength & Conditioning

10 minute Skill Work

Handstand Walking Practice

Handstand Hold Practice

Devil’s Press Practice

‘Hell & Back’

2 minutes on - 2 minutes off x 5 Rounds

50/25’ Handstand Walk or 45 seconds practice or 3 Wall Walks

Max Effort Reps Devil’s Press

- Team 782

Wednesday, Let’s Go!

Hope you are all enjoying your week and we will see you soon.

CrossFit.- 6/12/430/530

Strength Train

Back on the ol’ strength train with our squats.

Back Squats - 15 minutes to hit the following sets:

5 Warmup Back Squats

5 Back Squats

5 Back Squats

5 Back Squats

ME Reps Back Squats

For example I would hit 45, 135, 185, and 225 for my first 4 sets and then I would hit about 5-10lbs more (265lbs) than what I hit for my 10 rep back squat two weeks ago and try to be in that 5-9 rep range. It will be those last 1 to 2 reps that will bring out your muscular stamina and endurance this week. Dig In.

Conditioning

‘Slip N’ Slide’

100 DU’s/150 SU’s/6Stre0 seconds DU practice

20 Thrusters (115/75lbs) (95/65lbs) (75/55lbs)

30 T2B/Leg Raises/Knee Tucks

40 Burpees

500/425m Row

After our back squats we want you to work and you will. One time through this to have a bit of fun.

782 Kids - 330pm

Skills

Rope Climbs

Knee Tucks

Handstands

Skipping

Game

Coaches Choice

Conditioning

3 minute AMRAP x 3 - Skill Work in between

20 Skips

10 DB Squats

8 Knee Tucks

6 Burpees

782 Comp Class - 630 + 730pm (CF782)

Olympic Lifting

E2MOM x 3 Rounds

Muscle Snatch + Hang Power Snatch + Snatch Balance + OHS

A little complex here to get warmed up for our snatch

E2MOM x 3 Rounds

Power Snatch + OHS

8 minutes to build to a heavy Power Snatch

Gymnastics & Lifting Conditioning

‘Slow & Go’

8 Rounds with a partner - alternate rounds (4 rounds each)

5 Power Snatch (185/125)

10 Bar Facing Burpees

50/25’ Handstand Walk

- Team 782

Come one, come all!

Back squatting on Wednesday and then Bench on Friday and Deadlift on Saturday.

Let’s get into something a bit technical and a bit sweaty tomorrow!

Remember to get your partner and get to comptracker.io to get signed up!

Athletics - 430/530/630

Strength & Conditioning

‘Kill Bill Vol. 2’

30 minute AMRAP

10 G2OH (95/65) (75/55) (55/35)

15/10 C2B/Pullups/Ring Rows

20 Box Jump Overs

25 GHDs/V-Snaps/MB Situps

30/25cal Row/Bike/Ski

Let’s Go.

Something a little complex here to work through our aerobic capacity. The goal still is to stay moving for 30 minutes. Choose a weight you can move steady through and then get right into your pullup work.

782 Kids - 330

30 minute AMRAP

10 DB Clean & Jerks (5 per arm)

10/5 Pullups or Ring Rows

10/8cal Row or 15 Strokes

10 Box Jump Overs

10 MB Situps

Let’s go, let’s get it!

Find a pace and stick with it for 30 minutes.

- Team 782

Welcome to March!

Just wanted to say I am excited to get back to the 782 family after a great experience at WODapalooza and some fun in the sun in Miami.

Was a super important learning experience for myself as both a coach and a CrossFit/Fitness owner and enthusiast. You will hear lots about the weekend over the course of the next week I am sure, just ask Anikha, Hillary, LeeAnne, or myself!

Now on to the day to day stuff, the fun stuff, the part of life that keeps running along no matter what it looks and feels like outside and allows us to build habits to make the best of each day and week.

We have 20 teams signed up for MayDay Mania this year and we have not advertised it outside of our gym so make sure if you want to get registered you do so soon. We will be making announcements this week to get the word out and will have an announcement about the venue later this week!

Athletics - 6/12/430/530

Strength Train

Back on the ol’ strength train

We are going to start the week with our STRICT PRESS and then on Wednesday we will back squat. Going to break these movements up this week so we can get some moderate length conditioning in each day.

Strict Press - 10 minutes to hit the following sets:

5 Warmup Strict Press

5 Strict Press

5 Strict Press

ME Reps Strict Press

For example I would hit 45, 95, and 115lbs for my first 3 sets and then I would hit about 5-10lbs less (125lbs) than what I hit for my 10 rep strict press two weeks ago and try to be in that 5-9 rep range. It will be those last 1 to 2 reps that will bring out your muscular stamina and endurance this week. Dig In.

Conditioning

‘Rest Fest’

2 minutes on - 30 seconds off x 6 Rounds (15 minutes)

8 KB/DB S2OH (left)

8 KB/DB OH Lunges (right leg forward)

8 KB/DB S2OH (right)

8 KB/DB OH Lunges (left leg forward)

ME Burpees over the DB

Rest just is not for you today.

We have some great coordination, balance, and core work built in for with your movements here. Anytime you are using a dumbbell you have to be engaged in every section of your midline and this is no different. We also want to see you keep those lunges consistent on every rep before diving right into those burpees.

782 Fundamentals - 630pm

Strength Train

Back on the ol’ strength train

We are going to start the week with our STRICT PRESS and then on Wednesday we will back squat. Going to break these movements up this week so we can get some moderate length conditioning in each day.

Strict Press - 10 minutes to hit the following sets:

5 Warmup Strict Press

5 Strict Press

5 Strict Press

ME Reps Strict Press

For example I would hit 45, 95, and 115lbs for my first 3 sets and then I would hit about 5-10lbs less (125lbs) than what I hit for my 10 rep strict press two weeks ago and try to be in that 5-9 rep range. It will be those last 1 to 2 reps that will bring out your muscular stamina and endurance this week. Dig In.

Conditioning

‘Rest Fest’

2 minutes on - 30 seconds off x 6 Rounds (15 minutes)

8 KB/DB S2OH (left)

8 KB/DB OH Lunges (right leg forward)

8 KB/DB S2OH (right)

8 KB/DB OH Lunges (left leg forward)

ME Burpees over the DB

Rest just is not for you today.

We have some great coordination, balance, and core work built in for with your movements here. Anytime you are using a dumbbell you have to be engaged in every section of your midline and this is no different. We also want to see you keep those lunges consistent on every rep before diving right into those burpees.

- Team 782

Leap Year!

Hope you are all enjoying this extra day this year and you put it to good use!

We have something great in store for you as always!

Athletics - 10/11

Strength

Squatting Practice

10 minutes to practice

3 sets of 5 OHS

3 sets of 5 Handstand Pushups

Conditioning

‘WheelBarrows'

15 minute Ascending Ladder

3,6,9,12…

OHS/Front Squats (95/65lbs) (75/55lbs) (55/35lbs)

Burpees

Handstand Pushups/Box Pushups/Double DB Push Press

After taking a bit of time to get some reps in for practice we will kick off this ladder workout. Share a bar and space on the wall with a partner and get to work. Take your time over the first few rounds setting a pace and then from there get moving consistently through these 3 movements.

782 Comp Class - 11 + 12 (CF782)

Olympic Lifting

3 minute EMOM

Power Clean + Front Squat + Push Press

Work a bit of weight building up here with these 3 movements.

Lifting Complex - E2MOM x 4 Rounds

Power Clean + Hang Clean + S2OH

Olympic Lifting & Gymnastics

‘Grip & Rip’

5-10-15-20-25

T2B

10-8-6-4-2

Clean & Jerk

135/95

185/125

225/155

275/185

315/205

75 DU’s between every set of T2B and Clean & Jerks

5 T2B

75 DU’s

10 Clean & Jerks

10/75/8

15/75/6

20/75/4

25/75/2

Clean & Jerk can be any style

- Team 782

Happy Friday!

Unless you hear otherwise classes are on as usual!

CrossFit - 6/12/430/530

Strength

We will move through our deload week here with our bench press and deadlift.

14 minutes

3 sets of 5 Bench Press at 60% of your 1RM

For example I would hit 115/135/155

3 sets of 5 Deadlifts at 60% of your 1RM

For example I would hit 185/225/255

After getting set up we will get right into these movements, alternating back and forth to hit 3 sets of each working here on form before anything else. Hit a warmup set and then get right into it. Only need about 1 minute rest just to reset between movements, but be really conscience of how you move on each rep.

Partner Conditioning

‘Working Class’

16 minute AMRAP

6 DB Hang Power Clean & Jerks (6 per arm)

8 DB Step Ups (4 per leg, alternating)

10 Perfect Pushups

Alternate rounds with your partner. One partner completes a round while the other partner completes as many sit-ups as possible.

You will have two scores, one of how many rounds you did as a team and one for how many setups you did as a team. Count and work together.

- Team 782

Hope everyone is having a great week!

Athletics - 430/530

Strength

7-8 minutes to build in efficiency for your Power Snatch

Practice Box Jump Overs

Conditioning

‘WrestleMania’

3 Rounds

1 minute at each station for max reps

Power Snatch (95/65) (75/55) (55/35)

V-Snaps

Box Jump Overs

American KBS

Row for Cals

Rest

Get into groups of 3 or 4 and move through these 5 movements in this order. Start steady with the power snatches and then work through some core and power with the box jump overs, v-snaps, American KBS, and then from there row for your final minute.

782 Fundamentals - 730pm

Skills

Hang Power Cleans

We will review this movement and see how we can get it into a squat.

Pullups

Strength

10 minute E2MOM

5 Hang Power Cleans (or to best depth)

3 Pullups

Conditioning

10 minute AMRAP

5 Ring Rows

10 Pushups

15 MB Situps

20 Goblet Squats

- Team 782

G’day everyone!

Hope you are all having a fantastic week.

Few new books I have read over the past few days that I will share with you upon my return!

There is one called ‘The Dip’, which is short and super interesting and is worth the read for anyone going through a battle of what they should do next in any area of their life.

Athletics - 6/12/430/530

Skill & Conditioning

‘782 Luce’

30 minute AMRAP

10 MU’s/20 C2B or Pullups or Ring Rows

100 Air Squats

500m Row/Ski or 1.2K Bike or 400m Run (2 laps)

25 Burpees

100 DU’s/200 SU’s/2 minutes of practice

The goal here is to work hard through each round.

Luce at WODapalooza was 10 MU’s/100 Air Squats/1K Run.

Since we obviously can not run we will do a 500m Row (about 2 minutes), 25 burpees, and 100 DU’s to make up for the cardio work.

782 Kids - 330

Skills

Bar MU’s

Pullups

Rope Battles

Rope Climbs

Conditioning

10 minute AMRAP

5 Pullups

10 Burpees

20 Air Squats

40 SU’s/60 secs skipping

782 Comp Class - 630 + 730pm (CF782)

Olympic Lifting

Build to a heavy Snatch

Lifting & Gymnastics Conditioning

‘Truce’

4 Rounds

50’ Handstand Walk

15 C2B

5 Power Snatch (185/125)

Let’s get it here. Some heavy lifting and some high skill gymnastics.

- Team 782