Friday – 072817

Estello, Kevin, and ….[/caption]

…The Package take on CanWest this weekend![/caption]

 

**GOOD LUCK TO OUR OVERDRIVE TEAM OF COACH ANDY, ESTELLO, AND THE PHANTOM AS THEY COMPETE THIS WEEKEND AT THE CANWEST GAMES IN COQUITLAM!! LET’S GO OUT AND CHEER THEM ON AND SHOW THEM SUPPORT FROM THE BEST COMMUNITY EVER! TICKETS CAN BE PURCHASED BELOW :

CanWest Games Spectator Tickets


W/U :
With a partner
30 second handstand hold
2 x 15 second assault bike
Junkyard Dog Warmup
Front Rack Mobility (Refer to Poster)

Strength : Thruster
Build to a 3RM

Conditioning : For Time

Sport
21 Thrusters (115/85)
12 Ring Muscle Ups
15 Thrusters
9 Ring Muscle Ups
9 Thrusters
6 Ring Muscle Ups

Fitness
21 Thrusters (95/65)
15 C2B Pull-Ups (MOD : regular Pull-Ups)
15 Thrusters
9 C2B Pull-Ups
9 Thrusters
6 C2B Pull-Ups

Lifestyle
21-15-9 rep rounds of
Thrusters (65/45)
Ring Rows or Pull-Ups (MOD : banded)

Time cap : 12 minutes

Monday – 073117

 

 

Congrats to Overdrive’s CanWest team of Andy, Estello, and Kevin L. on a job well done over a grueling weekend of WODs at Coquitlam Town Centre! They all battled hard in a field of very strong teams and showed that they are indeed very fit and strong and well deserving of their success! Way to go boys!!

W/U :
1 lap around building
10 Cossack squats
10 Narrow stance squats
1/2 L banded glute shuffles (L,R)
5 Snatch complexes w/empty bar
(Power snatch + OHS + Snatch jerk + 2 OH lunges/leg)

Strength : Box Squats
5 x 3, 80+ % 1RM

Conditioning : 5 rounds of
1 Lap around building
10 OH Walking lunge steps, total (S – 135/95, F – 95/65, L – 65/45)
10 Lateral Burpees over barbell

Time cap/intensity : 18 minutes

Friday – 072817

Estello, Kevin, and ….[/caption]

…The Package take on CanWest this weekend![/caption]

 

**GOOD LUCK TO OUR OVERDRIVE TEAM OF COACH ANDY, ESTELLO, AND THE PHANTOM AS THEY COMPETE THIS WEEKEND AT THE CANWEST GAMES IN COQUITLAM!! LET’S GO OUT AND CHEER THEM ON AND SHOW THEM SUPPORT FROM THE BEST COMMUNITY EVER! TICKETS CAN BE PURCHASED BELOW :

CanWest Games Spectator Tickets


W/U : Coach’s Choice (Dynamic)

Strength : Snatch Complex
Snatch Balance + OHS, 60-80% 1RM Snatch
6 sets

Conditioning :

200 m farmers carry (S – 50/35 lb dumbbells, F – 35/20, L – 20/10)
*these will be SINGLE arm carries, using a different arm EACH way (NO DROPPING DBs OUTSIDE!)
10 Power Snatches (S – 135/95, F – 115/85, L1 – 95/65, L2 – 65/45)
12 Burpees

Sport/Fitness – 5 rounds
Lifestyle – 3 rounds

Time cap/intensity : 20 minutes

Thursday – 072717

Meet our new member Jennifer Grant (pictured left). She coincidentally wore the same outfit as our drop-in Margot. Was it really a coincidence though?[/caption]

W/U

Every Minute on the Minute (EMOM) for 7 minutes:

7 Air Squats, 7 Situps, 7 Pusups

The warm-up should be completed easily. Scale as needed.

Strength

Superset:

  1. Weighted Pull-ups (MOD: body-weight pull-ups, pull-up negatives), 5 sets of 3
  2. Dragon Flies (MOD: strict hanging leg raise), 5 sets of 5

Pick a weight for the pull-ups that is moderately hard. None of the sets should require max effort.

Conditioning

Every Minute on the Minute for 16 minutes:

  1. Double Unders (S x 50, F x 40, L x 30) MOD: DU attempts, no singles
  2. Pistol Squats (S x 8/leg, F x 6, L x 4) MOD: reverse lunge, keep hind leg off ground
  3. Elbow Plank (S x 45 sec, F x 30 sec, L x 20 sec)
  4. Medicine Ball Cleans (S x 15, F x 10, L x 8 )

Wednesday – 072617

Announcement 

Effective tomorrow we will be reversing the order of the Thursday PM class schedule; Olympic weightlifting class will now be held at 6 pm (open gym for those that do not want to take this specialty class) and regular class will resume at 7 pm.

W/U

Complete 2 rounds of :
250 m Row
10 Kettlebell Swings
10 Box Jumps
10 Push Jerks (Empty Bar)

Perform at an Easy Pace

Strength :

Sumo Deadlifts
3 x 5, 60-70% 1RM of Conventional Deadlift
Rest 3 minutes in between sets.

Conditioning :

For Time
20/15 Calorie Row
30 Wall Balls (S – 20/14, F – 14/10, L – 10/6)
20 Toes to Bar (Modifications: Knees raises, Straight Leg Raises, Sit-ups)
30 Box Jumps (S – 30/24, F – 24/20, L – 20″ or Step-ups)
20 Sumo Deadlift High Pulls (S – 135/95, F – 115/75, L – 95/65)
30 Burpees
20 Shoulder to Overhead (See Above)

Time Cap: 20 Minutes

Tuesday – 072517

We would like to introduce Stanley. He attends the 9 am class and has a martial arts background. Fun fact: Stanley and Steph claim to be ‘cousins’![/caption]

Announcement

Effective Thursday July 27, we will be reversing the order of the Thursday PM class schedule; Olympic weightlifting class will now be held at 6 pm (open gym for those that do not want to take this specialty class) and regular class will resume at 7 pm.


W/U :
200 m Run, then TWO rounds of…
30 Second Handstand Hold
10 Ring Rows
10 Goblet Squats

Strength : Back Squats
5 sets of 5, 70% 1 Rep Max

Conditioning :
In pairs, waterfall style, complete 10 rounds for time:
10 Kipping Handstand Push-ups (MOD : 1 mat or Push-Ups)
150m Row
*Partner B follows partner A all the way through the workout, no passing, must stay exactly one movement apart – let’s practice teamwork and communication!

**Solo mission : Complete the above by yourself on your own pace! (15 min cap)

18 minute Time Cap 

Monday – 072417

Meet Ducky! Come WOD with her at the 4 pm class![/caption]

**This weekend is the CanWest Games at Coquitlam Town Centre! Let’s go and cheer on our Overdrive team of Andy, Estello, and Kevin! Tickets can be purchased here :

Spectator Tickets

W/U
500 m row
15 Goblet Thrusters w/2 sec pause at top

Mobility
Overhead and Front Rack (see posters)

Strength
Clean complex:
Squat Clean + Push Jerk
5 sets @ 80% 1RM, 2 min rest in between sets (5-7 min to warm up to working weight)

Conditioning 
Complete as many repetitions as possible in 11 minutes of:
5 Power Cleans (S – 115/75, F – 95/65, L – 65/45)
5 Front Squats
5 Push Press
10 Burpees

Friday – 072117

Meet Andrew! Come WOD with him at the 11 am class![/caption]

*Effective next Thursday July 27, we will be switching the Thursday PM class schedule around :
6 pm Weightlifting Class / Open Gym
7 pm Regular class WOD

W/U :
200 m jog
10 DB complexes (push up, left arm row, right arm row, burpee, squat clean thruster)

Strength : Shoulder Press
5 x 5, 65-70% 1RM
Rest 2 minutes between sets

Conditioning : 10 min AMRAP
5 Thrusters (S – 135/95, F – 115/75, L – 95/65)
10 Ring Dips (MOD : banded)
30 Double Unders (MOD : 60 Singles)

Thursday – 072017

(Meet Grace, one of our newer teen members!)

Announcement: Effective next Thursday July 27, we will be reversing the order of the Thursday PM class schedule; Olympic weightlifting class will now be held at 6 pm (open gym for those that do not want to take this specialty class) and regular class will resume at 7 pm.

W/U :
4 L Skipping arm circles
4 L Waiters walk (L,R)
15 Hang Power Snatch w/empty bar
10 Burpees

Strength : Power Snatch
5 x 2, Touch and Go, 75-80% 1RM
Rest 2 minutes between sets. If you are unsure of your 1RM or what weight to use, see your Coach.

Conditioning : In pairs, complete
4 rounds of
Sport
2 laps around block (run together as team)
6 Rope climbs
60 Push-Ups

Fitness
2 laps around block
15 Strict Pull-Ups (MOD : banded, mixed grip allowed)
50 Push-Ups

Lifestyle
3 rounds of :
1 lap around block
30 Ring Rows
30 Push-Ups (MOD : Knee push-ups)

Wednesday – 071917

Keep up your fitness all year round![/caption]

W/U :
1 lap around block
Then, 2 rounds of
8 DB Snatches/arm
10 Burpees

Mobility : Calves and Ankles

Strength : Deadlifts
5 x 3, 80-85%, go by feel, fast and powerful

Conditioning : 3 RFT of
200 m Med Ball run (S – 20/14, F – 14/10, L – 12/8)
20 Kipping HSPU (MOD : 1 mat or Seated Dbl KB press 16/12 kg)
15 OHS (S – 115/85, F – 95/65, L – 65/45) MOD : OH Walking lunge x 15/leg (45/25)

(Time cap/intensity : 15 minutes)