Category : WOD

4 minutes ago 0
Posted in: WOD
Weekly Warmup

2-3mins @ 70%: run, skip, row or airdyne, then 2-3 sets:
calf stretch 60sec/side + 10 inch worms + 15 shoulder pass throughs

Group Metcons

Monday
TESTER: 5 sets for time: 20 KB swings (24/16, to chin) + 10 burpees + 200m run

Tuesday
8 sets of 15m prowler sprint. Rest 2mins between sets. Goal is to accelerate the sled as fast as possible

Wednesday
2 sets: 3mins of 10 box jump (step down) + 8 push-ups, 2min rest, 3mins of 10 ball slams + 5 pull-ups, 2min rest.

Thursday
4 sets for quality: 12 OH walking lunges (6/side) as heavy as you can. 8 renegage rows/side with perfect form (work on torsion control drill + ring rows or DB row if necessary) + 40 double unders.
Friday
4 sets: 30sec KB swings to chin, 30sec rest, 30sec DB knee to overhead, 30sec rest, 30sec 10m shuttles, 30sec rest

Saturday
TESTER: Terrible Twos (this is one of our favourites!!!!)
2mins row for cals, 2min rest, 2mins burpees, 2min rest, 2mins wall ball, 2min rest. 2mins aridyne for cals. Score = 2xrowing cals + # of reps burpees + # reps of wall ball + 2xairdyne cals.
*Compare to Feb 27 2014

Foundations

Workout 1
A. Back Squat 3×3 ramping
B. Tempo Chin-ups 3×4-6 with 5sec lowering phase, rest 2mins
C. Group Metcon

Workout 2
A. Bench Press. 3×8
B. Poliquin Step-up 2×20-30/side, rest 30sec between sides.
C. Group Metcon

Workout 3
A. 3 sets, rest 60sec between exercises: RDL 102 reps (use straps if necessary) + 30sec max rope climb OR 1 set AMRAP ring rows
B. 2 sets: chest to bar chin-up holds accumulate 30-45sec + band side shuffles 15reps/direction. no rest between exercises.
C. Group Metcon
*chest to bar chin-ups holds: position a box under the chin-up bar. When you’re on your tip toes, you should just be able to touch your chest to the bar when you retract your shoulder blades. Get set in a chin-up position and pull your chest into the bar as hard possible, keeping the torso tight and pulling the shoulder blades together hard. Put as little weight on the feet as possible and take as much as you can in your arms

Workout 4
A. 3 sets, rest 45-60sec between exercises: 6 Bulgarian Split Squat/side + seated DB press 10-15reps
B. 4mins of pull-over practice OR 4mins skin the cat practice, OR accumulate 45-60sec L-sit hold
C. Group Metcon

Training – General

Workout 1
A. Squat Mobility 90sec/side + ankle mobility 2min
B. Back Squat: work up to a fast single around 90-93% (this should be a smooth rep) then 3×4 @ 83-86%, rest 1.5-2min
C. Group Metcon

Workout 2
A. overhead mobility prep + 60sec triceps massage
B. Push Press 4×3, rest 1.5min
C. 5min AMRAP muscle ups
D. Group Metcon

Workout 3
A. 10min EMOM, even min: 2-4 tough HSPU, odd min: 1-3 rope climbs
B. 3 sets: KB clean + press, pullup ladder 1,2,3, rest 60sec
C. Group Metcon

Workout 4
A. Squat 4×2 every 90sec @ 83-85% for speed
B. 3 sets, rest 60sec: 8 snatch grip RDL + 8 seated DB press
C. 3 sets, rest 45-60sec: 3 TGU/arm + 12 heavy KB swing to chin

Workout 5
A. 3 sets, rest as needed: 6 walking lunges/leg (BB or DB) + 5 pullovers + 10 GH Raises
B. 5min DU or triple under practice
C. Group Metcon

Training – Competition

Workout 1
A. Hang Power Snatch + Power Snatch. 3 quick sets @ 70%
B. Back Squat 5×3 @ 80% every 90sec or so
C. Group Metcon

Workout 2
A. bully stretch + overhead stretch 2x60sec/side
B. 4 sets, rest as needed: 45sec AMRAP muscle-up, 45sec hollow body hold, 45sec AMRAP tough HSPU, 45sec/side quad stretch,
C. Group Metcon

Workout 3
A. Snatch from blocks Build to a tough set of 3, then 4×1 at that weight.
B. Clean + Jerk. Build to a tough set of 2, then 2×1 @ 90% of that weight
C. Front Squat 3×2-4 tough sets

Workout 4
A. Overhead Mobility
B. 5 sets: Chest to Bar Chin-ups 3-6reps, rest 90sec, Push Press 2-4reps, rest 90sec
C. Group Metcons

Workout 5
A. Explosive Box Jumps (step down) 5×3 reps every 45sec
B. Deadlift 8x2EMOM @ 80%
C. Group Metcon

Training – Weightlifting Team

Monday
A. Snatch from blocks. Build to a tough single, then 3×1@90%
B. OH Squat, build to a tough set of 5
C. Back Squat 8@50%, 6@65%, 4@75%, 2@80%, 1xmax reps @ 85%

Tuesday
A. Jerk from rack: 4×3
B. Power Clean 5×2 EMOM @ 65-70%.
C. Group Metcon

Thursday
A. Snatch 2×3@75%, 2×2@80%, 3×1@85%
B. Clean and Jerk. 3@75%, 2×2@80%, 3×1@85%
C. Back Squat 5×1 EMOM @ 85% for speed + Paused Squat 3×3 with 5sec pause

Friday or Saturday
A. Push Press 5×3 ever 90sec
B. 3 sets: shoulder press 6-8reps + GHD Hip Extension 10reps with 3sec pause at top
C. Group Metcon

6 days, 7 hours ago 0
Posted in: WOD

Many of you have seen Evert in the gym this summer. He’s our latest scholarship athlete and his goal is to make it to the Rio Olympics in 2016.

When you see him in the gym, please say ‘hi’ and ask him to show you his special ‘high-5′.

Evert began sailing at the age of 6 at the Royal Canadian Yacht Club (RCYC) in Toronto Harbour. His first years in a sailboat were under the guidance of his father, Terry, a 1984 Olympic silver medalist in the Flying Dutchman class, and the skipper of Canada 1 in the 1983 Louis Vuitton Cup.

Fast forward a bit through plenty of youth sailing success, and Evert began racing Lasers competitively in 2006, which he still sails today – winning CORK twice (2009 and 2010) and the US Nationals in 2010.

He now works for an engineering firm in Toronto part time while competing internationally against past Olympic medalists and other Olympic hopefuls. In 2013, Evert made the Canadian Sailing team and is focused on giving his best leading up to 2016.

Most recently (two weeks ago) he won the Nationals for the second time in the Snipe class.

So far we’ve been working with Evert on some General Physical Preparation tasks – building up his foundation of strength and endurance.

As he’s building basic strength and improving his mobility and movement, we;ll gradually we’ll be shifting to some more sport specific prep. We’re really excited to work with Evert to get him as fit as possible for sailing so he can perform at his absolute peak potential.

If you’re curious about what Laser racing looks like, here is the final race from London 2012.

6 days, 19 hours ago 0
Posted in: WOD

Weekly Warmup

2-3mins @ 70% run, skip, row or airdyne, then 2-3 sets of:
60sec/side pec or lat self massage + 10 cossacks/side + 15-20 band pull aparts

Conditioning

Monday
For time: 8 sets: 4 pull-ups + 6 push-ups, then 4 sets: 16 wall ball + 4 man makers (35/25)

Tuesday
4 sets: 30sec battling ropes, rest 60sec, 30sec max cals rowing machine, 60sec rest, 30sec max burpees, 60sec rest.

Wednesday
4 sets: For quality, rest as needed: 4 tough TGU/side + max strict chin-ups + 6-8 explosive tire flips OR 6-8 tough keg ground to over-head

Thursday
6 sets: 30sec work, 30sec rest. double unders, KB swings to chin, ball slams

Friday
FBOMB FRIDAY #28
A. Group Mobility: Hamstring massage with lacrosse ball + hamstring flossing + shin against the wall quad stretch
B. 3 sets for max reps: 90sec wall ball + 90sec box jump (stand all the way up then step down) + 90sec push press (75/55) OR anyone with shoulder problems sub ball slams + 90sec row for cals. Rest 4mins. Caculate total # of reps + cals completed.

Saturday
In teams of 2, with only one team member working at a time, complete 3mins on each station. 2 sets. Rest 3mins between sets: sled/rope pulls (alternate each gym length) + airdyne for cals + 10m shuttles.

Foundations

Workout 1
A. Deadlift 3×8 ramping
B. Back flys 2×10-15
C. Group Metcon

Workout 2
A. Shoulder Press Build to 3×5
B. wide grip pull-ups3x6-8reps, rest 90sec.
C. Group Metcon

Workout 3
A. Back Squat 3×8
B. 2 sets: 30-45sec handstand hold against wall OR max unbroken HSPU + Glute-Ham raise 6-8reps
C. Group Metcon

Workout 4
A. 3 sets, rest as needed: DB Bench Press 6-10reps + 45sec weighted plank + Ring Rows max unbroken reps + 12 single leg RDL/side (add dumbbells if possible)
B. Group Metcon

Training – General

Workout 1
A. Squat Mobility 90sec/side + ankle mobility 2min
B. Back Squat: build to a fast single @ 87-90%, then 3×3 @ 85%, rest 1.5-2min
C. 5min AMRAP HSPU or 5min handstand walk practice
D. Group Metcon

Workout 2
A. 5min AMRAP muscle-ups
B. 4 sets for quality: 15 heavy KB swings to chin + 2-4 rope climbs + 45sec weighted front plank
C. Group Metcon

Workout 3
A. overhead mobility prep + 60sec triceps massage
B. Push Press 4×4, rest 90sec
B. 3 sets. rest 60-90sec: 12 snatch grip RDL + 8 DB incline bench
C. 3 sets for quality: 10 pullups + 6 high box jumps (step down) + 10 DB push press

Workout 4
A. Squat 5×2 EMOM @ 77-80% for speed
B. 5min AMRAP pullovers
C. Group Metcon

Workout 5
A. 8min to build up to a heavy set of 5 unbroken thrusters
B. 10min KB clean practice
C. Group Metcon

Training – Competition

Workout 1
A. Jumping snatch pull from just above knee 2×5@50%
B. Front Squat, build to a tough set of 3, then drop 15% for 2×6
C. Group Metcon

WOrkout 2
A. bully stretch + overhead stretch 2x60sec/side
B. 5 sets, rest as needed: 45sec AMRAP muscle-up, 45sec AMRAP tough HSPU, 45sec/side quad stretch,
C. Group Metcon

Workout 3
A. Snatch from blocks 6×2 EMOM @ 75-80%
B. 2 Cleans + 1 Jerk. 5 sets.
C. OH Squat 3×4-6

Workout 4
A. Overhead Mobility
B. 5 sets: Push Press 4-6reps, rest 90sec, Bar Pull-over 2-4reps, rest 90sec
C. Group Metcons

Workout 5
A. Explosive Box Jumps (step down) 5×3 reps every 45sec
B. Back Squat 8×1 EMOM @ 80%
C. 3 sets: 10 back squats @ 50% + max HSPU, rest as needed

Training – Weightlifting Team

Monday
A. Snatch from blocks, build to a tough single then drop 10-15% for 3×2
B. Drop Snatch, build to a tough single (should be more than your best snatch)
C. Back Squat 10@50%, 6@65%, 4@75%, 2@80%, 1@85%, 1@90%, then max reps at 80%

Tuesday
A. Clean from blocks 3×3 @ 75-80%
B. Jerk from rack: 6×2 @75% ever7 60-90sec for technique
C. Group Metcon

Thursday
A. Snatch 5×2@80%. No misses
B. Clean & Jerk 4×2 @ 80-85%
C. Front Squat, buld to a tough set of 4

Fri or Sat
A. Push Press 4×4
B. 3 sets: shoulder press 6-8reps + GHD Hip Extension 10reps with 3sec pause at top
C. Group Metcon

2 weeks ago 0
Posted in: WOD

Weekly Warmup

2-3mins @ 70% run, skip, airdyne or row, then 2-3 sets of: 6 groiners/side + 60-90sec hamstring-groin flow + 45sec overhead band stretch + 45sec band chest stretch

Group Metcons

Monday
TESTER: G-FUNK
15min amrap: 10 burpees + 30 double unders. *compare to dec 26 2013 and Mar 31 2014

Tuesday
2 sets: 3mins row, 2min rest, 3mins 15 double unders + 10 wall ball, rest 2min

Wednesday
A. 4 sets for quality: 10 OH Walking Lunge Steps (5/side) + 3-6 pull-overs (or sub: 10 knee to elbow with slow tempo) + 6 fast tire flips

Thursday
5sets: 2mins of 3 HPSU (or 6 push-ups) + 3 chin-ups + 10 box jumps (step down), rest 60sec

Friday
5 sets: 15m prowler sprint @ medium weight that allows for speed), rest 60sec, 15m out + 15m back pinch grip farmers carry with plates, rest 60sec

Saturday
30 KB Swings + 30 push-ups + 800m run + 30 KB Swings + 30 push-ups + 400m run

Foundations

Workout 1
A. Back Squat 3×5 ramping
B. Tempo Chin-ups 3×4-6 with 5sec lowering phase, rest 2mins
C. Group Metcon

Workout 2
A. Bench Press. Build to a 1 RM, then 3×5@80%
B. Poliquin Step-up 2×25/side, rest 30sec between sides.
C. Group Metcon

Workout 3
A. 3 sets, rest 60sec between exercises: RDL 10reps (use straps if necessary) + 30sec max rope climb OR 30sec strict chin-ups
B. 2 sets: side laying DB external rotations 15reps/side slow tempo + band side shuffles 15reps/direction. no rest between exercises.
C. Group Metcon

Workout 4
A. 3 sets, rest 45-60sec between exercises: 10 Bulgarian Split Squat/side + seated DB press 10-15reps
B. 4mins of pull-over practice OR 4mins skin the cat practice, OR accumulate 45-60sec L-sit hold
C. Group Metcon

Training – General

Workout 1
A. Squat Mobility 90sec/side + ankle mobility 2min
B. Back Squat 4×3 @ 80-82%, rest 1.5-2min
C. 5min AMRAP muscle-ups
D. Group Metcon

Workout 2
A. overhead mobility prep + 60sec triceps massage
B. Push Press 3×6, rest 90sec
C. 3 tough chin ups EMOM for 5min
D. Group Metcon

Workout 3
A. 3 sets, rest 60sec: 10 snatch grip RDL + max HSPU
B. 10min EMOM: even minutes 1 tough TGU/arm, odd minutes 6-8 toes to bar
C. 3 sets, rest as little as possible: 200m row + 10 DB thrusters

Workout 4
A. Squat 5×2 EMOM @ 75% for speed
B. 2 sets, rest 45-60sec: 6 weighted lunges/leg + 8-10 DB row
C. Group Metcon

Workout 5
A. 4 sets for quality: 6 Bulgarian SS + 3 rope climbs + 5 pullovers + max ring dips
B. Group Metcon

Training – Competition

Workout 1
A. Jumping snatch pull from just above knee. 2×5 @ 50%
B. Hang snatch + snatch pick-up + snatch. 5 sets
C. Group Metcon

Workout 2
A. Back Squat 2@85%, 1@90%, then 8×3 EMOM @ 75%
B. 3mins AMRAP pull-overs.
C. Group Metcon

Workout 3
A. overhead stretch 2x60sec/side
B. Push Press, build to a tough set of 3, then 5×6 EMOM at 70% of that weight
C. Bully Stretch 2x60sec/side
D. 15mins for quality: 1-3 muscle-up + 6 max effort box jumps (step down) + max HSPU + GHD sit-ups 10reps, rest as needed

Workout 4
A. Clean and Jerk 5×2
B. Deadlift 7×3 EMOM @ 75%
C. Group Metcon

Workout 5
A. 3 sets: Front Squat 5reps, rest 60sec, strict chin-ups max reps, restp 60sec.
B. 3 sets: GHD Glute Ham raise 6-8reps + Standing DB Shoulder Press 8-12reps. Try to beat last week
C. Group Metcon

Training – Weightlifting Team

Monday
A. Snatch from blocks 3×4 hard sets
B. OH Squat 3×3 with 3sec pause at bottom
C. Back Squat 10@50%, 6@65%, 5@75%, 3@80%, 2@85%, 1@90%, then max reps @ 75%

Tuesday
A. 5 sets. 2 Clean + 1 Jerk @ approx 80%
B. Shoulder Press. 5x5EMOM @70%
C. Group Metcon

Thursday
A. Snatch EMOM 8×1 @ 85%
B. Back Squat 5×2@ 85% approx. every 90sec, then 2×5 paused back squat with 4sec pause
C. Snatch Pull 3×4@110%

Fri/Sat
A. Jerk. 8×1 EMOM
B. 3 sets: Push press 6 reps + GHD Hip Extension 8reps with 4sec pause at top. Try to do a bit more than last week.
C. Group Metcon

3 weeks ago 0
Posted in: WOD

Reminder: Canada Day Hours
Training at 11am and 12noon only.

Weekly Warmup

2-4mins @ 70%, airdyne, jog, row or skip, then 2-3 sets of:
10 FFESS/side + 10 scapular pull-ups with 3sec pause at top + 10-15 RDL empty bar

Group Metcons

Monday
4 sets for quality, resting as needed: 6-10 unbroken heavy thrusters + accumulate 30sec toe to bar + run 300m @ 85-90% OR row 200m @ 90%

Tuesday
CANADA DAY SPECIAL!!
Training at 11am and 12noon only.

Wednesday
3sets for max score: 1min rowing (1cal=1pt), 1min double unders (5=1pt), 1min burpees (1rep=1point), 2min rest.

Thursday
4sets: 3mins amrap: 3 pull-ups + 6 wall ball + 9 KB swings. rest 2mins. Pick-up where you left off to start each new set.

Friday
FBOMB FRIDAY #27
A. Max 20m prowler push. 3-4 attempts each
B. 10mins amrap: 200m run + 10 toe to bar + 15 push-ups.

Saturday
3 sets at max effort of 30sec on, 90sec off: battling ropes, 10m shuttles, airdyne.

Foundations

Workout 1
A. Deadlift 3×3 ramping
B. Back flys 2×10-15
C. Group Metcon

Workout 2
A. Shoulder Press Build to 3×5
B. wide grip pull-ups3x6-8reps, rest 90sec.
C. Group Metcon

Workout 3
A. Back Squat 3×3
B. 2 sets: 30-45sec handstand hold against wall OR max unbroken HSPU + Glute-Ham raise 6-8reps
C. Group Metcon

Workout 4
A. 3 sets, rest as needed: DB Bench Press 10-15reps + 30sec weighted plank + Ring Rows max unbroken reps + 10 single leg RDL/side (add dumbbells if possible)
B. Group Metcon

Training – General

Workout 1
A. Squat Mobility 90sec/side + ankle mobility 2min
B. Back Squat 5×4 @ 77-80%, rest 1.5-2min
C. Group Metcon

Workout 2
A. overhead mobility prep + 60sec triceps massage
B. Push Press 4×5, rest 90sec
C. 5min AMRAP muscle-ups
D. Group Metcon

Workout 3
A. 3 sets, rest 60sec: 8 snatch grip RDL + 3-6 HSPU (OR 30sec handstand hold)
B. 3 sets, rest 30-45sec: 12 heavy KB swings + 2 rope climbs
C. Group Metcon

Workout 4
A. 2 sets for quality: 8 weighted lunges/leg + 5 pullovers + 12 DB row
B. 3 sets for quality, rest as little as possible: 8 DB push press + 10 pullups
C. Group Metcon

Training – Competition

Workout 1
A. Jumping snatch pull from just above knee. 2×5 @ 50%
B. High hang (just below hip) snatch + hang snatch (just above knee) + full snatch. 5 sets @ 70-80%
C. Group Metcon

Workout 2
A. Back Squat 2@85%, then 8×3 EMOM @ 70%
B. 3mins AMRAP pull-overs.
C. Group Metcon

Workout 3
A. bully stretch 2x60sec/side
B. 10mins: odd minutes=1-3 muscle-up, even minutes 2-5 tough HSPU
C. Push Press, build to a tough set of 5
D. 6 sets: EMOM 4 push press @ 80% of today’s 5RM + 4 box jumps (step down)

Workout 4
A. Clean from block 3×5
B. Deadlift 7×3 EMOM @ 70%
C. Group Metcon

Workout 5
A. 10mins, even mins: 6 OH Squats, odd minutes: strict chin-ups
B. 3 sets: GHD Glute Ham raise 6-8reps + Standing DB Shoulder Press 8-12reps.
C. Group Metcon

Training – Weightlifting Team

Monday
A. Snatch from blocks 3×5
B. OH Drop Snatch 5×1 tough reps
C. Back Squat 10@60%, 6@70%, 5@75%, 3@80% 3×2@85%

Tuesday
A. Tall Jerk 3×5
B. Jerk from Rack 4×2@80%
C. Clean and Jerk 3×1@80%
D. Group Metcon

Thursday
A. Snatch 5×1@85%
B. Front Squat, buld to a tough set of 6
C. RDL with 5sec lowering phase 4×8

Fri/Sat
A. Jerk 5×1 EMOM
B. 3 sets: weighted front step-up 10/side + 4-8 strict chin-ups + GHD Hip Extension 10 reps with 4sec pause at top. Rest as needed
C. Group Metcon

3 weeks, 6 days ago 0
Posted in: WOD

JrTeamNewShirts

Many of you may have seen a horde of young female hockey players coming through late on Wed evenings.

We’re stoked to announce that we’ve partnered with the Leaside Wildcats Junior Team. They play in the very competitive PWHL.

Most of these players will continue to compete at the university level and beyond. Our goal is improve their physical literacy, to get them stronger and faster.

We already know how incredible it is for young athletes to have world class coaching and a properly designed strength and conditioning program.

The Quantum coaching staff is fired up to see what these girls can accomplish in the upcoming season! And when they get to university over the next couple years we know they’ll be well prepared to play hard and do big things in the weight room.

4 weeks ago 0
Posted in: WOD

Weekly Warmup

2-3mins @ 70% run, skip, row or airdyne, then 2-3 sets of:
60sec dynamic quad stretch/side + 10 cossacks/side + 15-20 band pull aparts

Group Metcons

Monday
4 sets for quality, rest as needed between sets: 30sec max keg ground to overhead. 200m row, accumulate 30sec L-Sit

Tuesday
4 sets. 3min amrap: 5 box jumps (step down) + 5 push-ups + 10 wall ball. 90sec rest. Pick-up where you left off after each set.

Wednesday
A. 500m row Time Trial
B. 3 sets: 50 double unders + max consecutive push-ups (weighted if you can do more than 10)

Thursday
Prowler sprints: 10x15m sprints with moderate weight (athlete should still be able to be fast). rest 90sec

Friday
4 sets: 60sec airdyne, 60sec rest, 30sec KB Swings, 30set rest, 30sec strict chin-ups 30sec rest,

Saturday
For time: 50 double unders, then: Thrusters (75/45) + Toe to bar: 4–8–12-16

Foundations

Workout 1
A. Back Squat 3×8 ramping
B. Pull-ups, touh reps, 5×1-2 every 60sec
C. Group Metcon

Workout 2
A. Bench Press. 3×3 ramping
B. Poliquin Step-up 2×25/side, rest 30sec between sides.
C. Group Metcon

Workout 3
A. 3 sets, rest 60sec between exercises: Snatch Grip RDL 12reps (use straps if necessary) + 30sec max rope climb OR 30sec strict chin-ups
B. 2 sets: side laying DB external rotations 15reps/side slow tempo + band side shuffles 15reps/direction. no rest between exercises.
C. Group Metcon

Workout 4
A. 3 sets, rest 45-60sec between exercises: 8 Bulgarian Split Squat/side + seated DB press 10-15reps
B. 4mins of pull-over practice OR 4mins skin the cat practice, OR accumulate 45-60sec L-sit hold
C. Group Metcon

Training – General

Workout 1
A. deadlift mobility prep. 2mins/side
B. Deadlift: work up to a 1RM
C. Bully stretch 45-60sec/side + LAX massage for pecs 60sec/side
D. Bench Press: work up to a 1RM

Workout 2
A. 8min MU practice or 1-2 MU EMOM
B. 3 sets, rest 20-30sec: 15 no money + 25 Poloquin step ups
C. Group Metcon

Workout 3
A. Squat Mobility 90sec/side + ankle mobility 2min
B. Front Squat: work up to a heavy single for the day. If feeling good go for a 1RM
C. 3 sets for quality, rest as little as possible: 12 KB swing to chin + 12 standing DB press
C. Group Metcon

Workout 4
A. 6min 2-3 tough HSPU EMOM
B. 2 sets, rest as needed: 3-6 L-sit chin-ups + 8 walking lunges/side (BB or DB) + 5 pullovers + 15 GHD sit-ups
C. Group Metcon

Workout 5
A. 8min: build to a tough set of 5 KB clean and press
B. 3 sets, rest 60sec: 10 Bulgarian SS (3sec lowering) + 10 DB row
C. 5min DU or triple under practice
D. Group Metcon

Training – Competition

Workout 1
A. Snatch from block, build to a tough double, then 2×2@85-90% of that.
B. OH Squat 3x8reps
C. Group Metcon

Workout 2
A. Power Clean. 1 every 30sec for 7mins. At aprrox 75% of 1RM full clean.
B. Back Squat. Build to a tough single. Go for new max if feeling it. Otherwise 4×1@90%
C.3 sets: 12 GHD Hip Extension with 4sec hold + 6 pull-overs + 15 front step-up/side

Workout 3
A. bully stretch 2x60sec/side
B. 5mins muscle-up AMRAP or practice
C. Bench Press, Build to a tough set of 2, then 2×5@80% of that.
D. Group Metcon

Workout 4
A. Clean + 3 Jerk. 4 sets
B. Paused Front Squat 2×5 with 3sec pause at bottom, immediately followed by AMRAP HSPU, rest 3mins
C. Group Metcon

Workout 5
A. Snatch 10×1 EMOM @ 75-80%
B. 3 sets: GHD Glute Ham Raise 10reps + legless rope climb amrap 60sec + accumulate 45-60sec ring support hold.
C. Group Metcon

Training – Weightlifting Team

Monday
A. Snatch 4×3@75-80%
B. 3×5 OH Squat
C. Back Squat 10@65%, 8@75%, 4@80%, 2@85%, 4@80%. try to move the bar as quickly as possible on the way up)

Tuesday
A. 5 sets. Clean from blocks + 3 push press.
B. Shoulder Press. 5x3EMOM @75%
C. Group Metcon

Thursday
A. Snatch EMOM 8×1 @ 85%
B. Back Squat 1@90%, then 10×2 approx EMOM @ 80%
C. Snatch Pull 3×3@110%

Fri or Sat
A. Jerk. 8×1 EMOM
B. 3 sets: barbell walking lunges 5/side + pendlay rows 10reps + GHD Hip Extension 8reps with 4sec pause at top. Try to do a bit more than last week.
C. Group Metcon

1 month ago 0
Posted in: WOD

You have until end of day on Monday June 16 to take advantage of our Fathers Day Special.

Weekly Warmup

2-3mins @ 70%: run, skip, row or airdyne, then 2-3 sets:
calf massage 60sec/side + 10 inch worms + 15 shoulder pass throughs

Group Metcons

Monday
4 sets: 30sec battling ropes, 60sec rest, 30sec row, 60sec rest, 30sec burpees, 60sec rest

Tuesday
A. 1000m row. suggested warm-ups 3x250m @ 75-80%
B. TGU work to a 3RM/side

Wednesday
4 sets: 3mins: 5 pull-ups (any style) + 10 push-ups + 10 box jump (step down), rest 90sec. Pick-up each set where you left off.

Thursday
4 sets for quality, rest as needed between sets: 6-8 consecutive tire flips, 4-6 strict chin-ups, 45sec max double unders, 150m row @ 100%,

Friday
FBOMB FRIDAY #26
Warm-ups: 2 sets: groin-hamstring flow 90sec + 15 leg swings/side + dynamic quad stretch 45sec/side… Then 4x50m runs starting at 60% and build to 85%
A. 6x50m sprints. Rest 2mins between sets.
B. max weight hand-over-hand rope pull. max of 3 attempts per person (done outside).
C. 7min amrap: 7 wall ball + 7 burpees

Saturday
A. Skipping race rematch: one time for 100m (yes we’re doubling the distance from last time).
B. 5sets for time: 100m run + 40m farmers walk with plate (pinch grip) or DBs (20m out, 20m back) + 100m run + 15 push-ups.

Foundations

Workout 1
A. Deadlift 3×5 ramping
B. Back flys 2×10-15
C. Group Metcon

Workout 2
A. Shoulder Press Build to 3×8
B. chin-ups with 3sec pause at top position. 3reps EMOM for 5mins.
C. Group Metcon

Workout 3
A. Back Squat 3×5
B. 2 sets: 30-45sec handstand hold against wall + Glute-Ham raise 12reps
C. Group Metcon

Workout 4
A. 3 sets, rest as needed: max reps of push-ups (weighted if you can do more than 10) + L-Sit accumulate 20-30sec + bent-over DB row (both arms simultaneously)10-12reps + 10 single leg RDL/side (add dumbbells if possible)
B. Group Metcon

Training – General

Workout 1
A. Bully stretch 45-60sec/side + LAX massage for pecs 60sec/side
B. Bench 3×1@95%, rest 2-2.5min
C. 5min AMRAP muscle ups
D. Group Metcon

Workout 2
A. Squat Mobility 90sec/side + ankle mobility 2min
B. Front Squat 2×4 then 3×2. Rest 2min
C. 5-8min: build to a tough set of 5 KB clean and press OR practice KB clean
D. Group Metcon

Workout 3
A. deadlift mobility prep. 2mins/side
B. Deadlift: build up to a single @ 95%, then 6×1@85% EMOM for speed
C. 8min 1-2 tough HSPU EMOM
D. Group Metcon

Workout 4
A. 8min: build to a max set of 2 TGU/arm
B. 2-4 tough chin-ups EMOM for 7 min.
C. 3 sets for quality,rest as little as possible: 10 heavy KB swings to chin + 10 standing DB press
D. 5min DU or triple under practice

Workout 5
A. Barbell Complex: 2 front squat + 3 push press. Work up to a heavy set. Do not miss!
B. 3 sets, rest 60sec: 10 Bulgarian SS (3sec lowering) + 8-10 standing DB press
C. Group Metcon

Training – Competition

Workout 1
A. Snatch from block 4×3 starting @ 75% and building
B. Snatch pulls 3×3@105%
C. Group Metcon

Workout 2
A. Power Clean 5×3 EMOM
B. Back Squat, build to a tough set of 2 for the day, then 3×5@80% of your heaviest double
C. 3 sets: 10reps weighted GHD Hip extension with 4sec pause at top + 5 pull-overs + max ring rows with 2sec pause at top

Workout 3
A. bully stretch 2x60sec/side
B. 5mins muscle-up AMRAP or practice
C. Bench Press 3×1.1.1 rest 10-15sec inside clutes rest 3mins between sets.
D. Group Metcon

Workout 4
A. Front Squat, build up to a tough set of 4 for the day,
B. 2 Front Squat +2 Jerk. 5 sets ever 90sec, tough load but no misses
C. Group Metcon

Workout 5
A. Snatch 10×1 EMOM @ 75-80%
B. 3 sets: GHD Glute Ham Raise 10reps + legless rope climb amrap 60sec + accumulate 45-60sec ring support hold.
C. Group Metcon

Training – Weightlifting Team

Monday
A. Snatch from blocks. Build to a tough double then 2×2 @ 90% of top weight for the day.
B. Drop Snatch + 1 OH Squat. 4 tough sets.
C. Back Squat 3×2-4 tough sets. If you get 4 reps, increase the weight, if you can’t get at least 2, deacrease.
D. Snatch Pull 3×3@100%

Tuesday
A. Tall Jerk 3×5, then Jerk from Rack, build to a tough triple for the day.
B. Clean from blocks 3×4
C. Group Metcon

Thursday
A. Snatch to max for the day, then 2×2@90% of that
B. Clean and jerk 3×1 at approx 90%. If feeling good, go to max for the day,
C. Front Squat, sets of 3 all the way up, build to a heavy set for the day

Fri/Sat
A. Clean pulls 4×3@110%
B. 3 sets: barbell walking lunges 4/side + pendlay rows 10reps + GH raise 8-10reps
C. Group Metcon

1 month, 1 week ago 0
Posted in: WOD

Mary Anne, along with a few other Quantum lifters, recently competed in a weightlifting meet at the Toronto Pro Supershow. She’s been consistent in training, worked very hard, and has made incredible progress over the last year and even got to share the podium with the National Champion in her weight class!
Mary Anne gives her perspective on the period leading up to and during the contest. For anyone thinking about testing themselves in a competition setting, read this!

Whether it’s a regular training day or a max day at the gym, my anxiety levels are always high. The month of April was particularly hard for me. Not only did taking a few weeks set me back in my training physically, but my mindset was just not there. The word “Supershow” was being tossed around at the gym several times but it was the last thing on my mind until Pete sent out an email for the weightlifting team to register. I knew I had two choices. I was to accept this challenge and train even harder knowing that I had not been doing so well, or let my anxiety get the better of me. That same night, I registered.

With Pete’s guidance, my weeks leading up to the competition were spent in the gym, not only focusing on technique, but more so on developing my mental focus to overcome my fears. I have to admit, it wasn’t easy. Throughout this experience I had a lot more bad days at the gym than good ones. But one thing I can take away from all the training leading up to the competition was accepting that not every day would be a good day. I wasn’t going to max out all the time, and there were going to be days where 80% back squats were going to feel like 100%. Accepting this was crucial, because on competition day, I wasn’t going to let my fears of missing a lift get to me. All I could do was trust in everything that I’ve learned over the past year and just do my best.

The day of competition was a surreal experience. Although this was only my second time competing, this year’s experience at Supershow was different. I felt it as soon as I walked onto the platform. As loud as that place got, and as many people as there was, all I felt and saw around me was this incredible light and surge of energy. It was as if everything became white noise, and everyone disappeared. I felt the support of my coaches, my loved ones, my quantum family, and my mom. It was those moments where it no longer mattered if I missed my attempt on a new Clean and Jerk PR, or if I wasn’t lifting as much as the other girls in my weight class. I was right where I wanted to be. Mental focus is the most challenging part of any sort of competition. Allowing myself to overcome stress and remain mentally focused throughout the competition was perhaps an even bigger victory than a podium finish!

A heartfelt thank you to my amazing coaches: Peter, Leah, Alastair, you guys always push me beyond my limits and have shown me there is always a door to endless possibilities, and to my amazing teammates for all the support and positive energy. High fives, chest bumps, hugs, I can’t thank you guys enough!

1 month, 1 week ago 0
Posted in: WOD
Weekly Warmup

2-3mins @ 70%: run, skip, airdyne or row, then 2-3 sets of:
12 groiners/side + 60sec quad &adductor roll out/self massage + 15-20 no money drill

Group Metcons

Monday
For time: 70 double unders + 50 wall ball + 30 burpees, Compare to June 15 2013

Tuesday
3 sets: 60sec of KB swings, 60sec rest, 60sec row, 60sec rest, 60sec amrap 5 push-up + 5 ball slam, rest 60sec

Wednesday
3 sets for quality: OH Walking Lunges 10steps, 5/side (try to increase weight from last monday) + max HSPU in 90sec or sub a 45-60sec handstand hold + max strict chin-ups

Thursday
4 sets: 30sec airdyne @ 100%, rest 2mins. 30sec of 8 HEAVY thrusters+ amrap burpees in remaining time.

Friday
5 sets: 30sec 10m shuttles, 30sec rest, 30sec wall ball, 30sec rest, 30sec rowing, rest 30sec rest

Saturday
A. 2 sets to find your max weight: Farmers Walk (holding the end of one dumbbell in each hand eagle claw style). 50m.
B. 3mins max 50m shuttles (outside each telephone pole is spaced 50m apart), 1min rest. 3mins rowing for max cals, 1min rest, 3mins amrap burpee box jumps (step down). score = [number of shuttlesx5] + # of cals on rower + # of burpee box jumps

Foundations

Workout 1
A. Back Squat 3×3 ramping
B. Pull-ups, tough reps, 5×2-3 every 60sec
C. Group Metcon

Workout 2
A. Bench Press. 3×5 ramping
B. Poliquin Step-up 2×25/side, rest 30sec between sides.
C. Group Metcon

Workout 3
A. 3 sets, rest 60sec between exercises: Snatch Grip RDL 12reps (use straps if necessary) + accumulate 45-75sec handstand hold (or AMRAP HPSU in 60sec)
B. 2 sets: side laying DB external rotations 15reps/side slow tempo + clam drill with band 20reps/side. no rest between exercises.
C. Group Metcon

Workout 4
A. 3 sets, rest 45-60sec between exercises: 6 Bulgarian Split Squat/side + seated DB press 8-12reps
B. 4mins of pull-over practice OR 4mins skin the cat practice, OR max strict chin-ups in 4mins
C. Group Metcon

Training – General

Workout 1
A. Bully stretch 45-60sec/side + LAX massage for pecs 60sec/side
B. Bench 4×2@90-94%, rest 1.5-2min
C. Group Metcon

Workout 2
A. deadlift mobility prep. 2mins/side
B. Deadlift: build to a 3RM, rest as needed
C. 2-3 tough HSPU EMOM for 7min
D. Group Metcon

Workout 3
A. Squat Mobility 90sec/side + ankle mobility 2min
B. Paused Squats 3×3, rest 1.5-2min
C. 3 sets for quality, rest as little as possible: 12 pullups + 12 heavy KB swings to chin
D. Group Metcon

Workout 4
A. 8min MU practice OR 1-2 MU EMOM
B. 3 sets, rest 60sec: 10 RDL + 5 bar pullovers
3 sets for quality: 250m row (emphasis on technique) + 10 standing DB press

Workout 5
A. 3 sets to build up to a heavy set of 5 unbroken thrusters (heavier than last week), follow each set with 20 DU
B. 2 sets, rest 60sec: 6 Bulgarian SS (3sec lowering) + 2-4 chin ups (weighted if possible)
C. Group Metcon

Training – Competition

Workout 1
A. Jumping snatch pulls from above the knee 3×5@40-50%
B. Hang Snatch + FullSnatch 6 sets. Start at 80%
C. Group Metcon

Workout 2
A. 5 sets, EMOM 4 touch and go ground to overhead (Power Clean + Push Press)
B. Back Squat 5×1-3reps
C. RDL 3×8 heavy (use straps) with 4sec lowering phase. Add 10-20lbs from last week

Workout 3
A. 5mins muscle-up AMRAP
B. Bench Press 5×3
C. Group Metcon

Workout 4
A. Front Squat, build up to a tough double for the day,
B. Front Squat +Jerk. 7 sets EMOM at a tough load but no misses
C. Group Metcon

Workout 5
A. Snatch 10×1 EMOM @ 75-80%
B. 3 sets: 8 GHD Glute Ham Raise 6-8reps + legless rope climb amrap 60sec + accumulate 45-60sec ring support hold.
C. Group Metcon

Training – Weightlifting Team

Monday
A. Hang snatch 4×3
B. Drop Snatch + 4 OH Squats. 3 tough sets.
C. Back Squat 3×4-6 tough sets. Leave 1 rep in the tank. If you get 6, automatically increase the weight. If you’re not able to get 4, lower the weight. Start at approx 80%
D. Snatch Pull 3×4@95%

Tuesday
A. Clean from blocks 4×3
B. Push Press 3×3-5
C. Group Metcon

Thursday
A. Snatch 8×1 EMOM @ 80%
B. Back Squat, 1@90%, 5×1 EMOM@85%. Then Paused Back Squat 3×3 (3sec pause at bottom)
C. Clean Pull 4×3@105%
D. Snatch Grip RDL 2×10, add 5-15lbs from last week

Fri/Sat
A. Clean + 2 Jerks. 4 sets
B. 3 sets: barbell walking lunges 6/side + GH raise 6-8re[s + ring rows for max reps
C. Group Metcon