Monday, November 28th

A) Dead Lift 5×5

B) 4x3min AMRAP 2min Rest Between

20 DUs/ 40SUs

7 T2B/ K2C

7 Power Cleans @135/95

*Start each round where previously left off, count total number rounds and reps

Saturday, November 26th

A) 12min to accumulate as many reps as possible:
Turkish Get-ups
* Switch Arm every 3 reps, record weight and note number of reps

B) In Pairs:
For Time, Split Reps evenly

-1000m Row
50 Pull-ups
100 Air Squats
50 Push-ups
100 Air Squats
50 Burpees

Friday, November 25th

No Morning Classes

A) OH Squats 5,3,3,2,2
B) Open Workout 14.1
Complete as many reps as possible in 10 minutes of:
– 30DU
-15 Power Snatches (75/55)

*60SU for scaled

Thursday, November 24th

Thanksgiving Group Workout

In Teams of 5:
26min AMRAP
1) Row 250, Run 200, Bike 15 Cals
2) KB Snatch (switch arms evry 2 reps)
3) Wall balls
4) T2B/ K2C

*Rotate when team mate 1 finishes rown run or bike
*On every 2min mark (2,4,6 etc.) burpees starting at 2 and adding 2 every 2 minutes until you max out at 8, and then back to 2, and back up.

Wednesday, November 23rd

A) Hang Clean 2,2,2,2

B) 12Min EMOM
1) 3 Squat Clean + 1 Jerk
2) 20 sec of Burpees

* Record weight used, and number of total burpees completed

C) 3 rounds:
15-20 Hollow Rocks
20-30 sec Superman Hold

Tuesday, November 22nd

A) Back Squat 5,5,3,3,3
building to 90-95% of 3RM

B) 4 Rounds For Time:
250m Row/ 200m Run
12 T2B/ K2C
12 Box Jumps (24/20)
*15min time cap

Monday, November 21st

A1) Push Press 5,5,5,5 Build to 85-90% 5RM
A2) Strict Pull-up 6,6,6,6
(banded, weighted or C2B)

B) 15min AMRAP
-10 Wall Balls
-30 DU/ 60 SU
10 Dead Lifts
-30 DU/ 60 SU
-5 Shoulder to Overhead
-30 DU/ 60 SU

*Use same weight for Deadlifts and S2OH, S2OH should be tough, but unbroken.

Saturday, November 19th

A1) Good Mornings 4×10
A2) Ring Dips 4×8-12

B) In Teams of 2
Each Partner does 3 rounds
1) 400m wallball run
2) AMRAP of:
8 Power Cleans (115/80)
8 Front Squats (115/80)
8 C2B Pull-ups
*Switch when partner returns from run
*Scale the wallball run, to just a run and C2B to regular pull-ups

Build the right foundation. Part 1 – Lifestyle

For the most part everyone seems to understand that the combination of nutrition, exercise and lifestyle will allow you, or prevent you, to get the results you want. At the gym we strive to provide a balanced program that allows everyone to continually see gains in strength and fitness. In order to support these continual physical improvements, it is imperative to also look at your lifestyle and nutrition habits.

Ask yourself the question: “Are my lifestyle and nutrition habits helping or hindering me from achieving the results I want?” For me I know the answer is sometimes they are helping and sometimes they are hindering. My aim is to steadily shift my habits to be more consistent in supporting my goals. Getting the right foundation will set you up for long term success. Today, we will touch on the lifestyle aspect which is something that often gets left behind when trying to get stronger, leaner or more fit.

Lifestyle would definitely include nutrition and exercise, but for our purposes we will talk about lifestyle in terms of sleep and stress. If there is one thing you can do right now to improve your lifestyle, it is getting adequate and quality sleep. For nearly everyone, getting between 7-9 hours of good sleep will do the trick. Among other things lack of sleep increases stress hormones, inhibits digestion and reduces physical and cognitive function. Many people who get less sleep think they are someone who just doesn’t need that much sleep and can function without it. Unfortunately they are just operating at what is a new normal and this level is sub-optimal for maintaining health in the long term.


Earlier in the week I experienced this firsthand. Generally, I get a good night’s sleep of around 8 hours but on Monday I had an adult league hockey game that started at 11:30pm. I wasn’t able to fall asleep until close to 3am and only got about 5 hours in. I’m still paying for it even after a couple of full night’s sleep. I’ve struggled with staying focused and after doing the class on Wednesday morning which normally leaves me feeling energized (after a little recovery that is), I was shattered and felt much more stiff and sore. While this might be a bit of an extreme example chronic lack of sleep will easily lead to similar dysfunction.

Another major part of lifestyle is stress. This includes work stress, relationship stress, physical stress, environmental stress etc. Stress gets a bit of a bad rap as only negative, but our capability to respond to it are actually vital to our function. Our outlook on stress and our ability to adjust to it are actually much more important than the amount of stress in our life (watch video below). If we view stress only as negative and don’t have a healthy way to manage it, chronically high stress levels from any source, or combination of sources, will be detrimental to short term performance and long term health. This can negatively impact a whole host of things including our immune systems, digestion, recovery from exercise and hormone regulation.

Fortunately, there are many healthy ways to manage stress. These include appropriate levels of exercise (this can change at different periods of our life), proper nutrition, chiropractic care, meditation, and regularly interacting with positive people to name a few. In the next post we will dive into setting up a solid nutrition foundation. If you have any questions feel free to post to comments or email me:

Friday, November 18th

A) Dead Lift 5,5,5,5

For Time:
10 Thrusters 95/65
15 Bar Facing Burpees
20 Thrusters
25 Bar Facing Burpees
30 Thrusters
35 Bar Facing Burpees
*18min Time Cap