Author: The Village Gym Vaughan

Please stop doing this

People of the board…

2 important notes.

1. Please stop putting your sandbags right in front of the bands. There’s plenty of room for them to be put closer to the sleds so that everyone else in the gym doesn’t have to trip over them…
Please be more considerate when putting them away.

2. Please do not forget to put your equipment away BEFORE you start the next thing. From now on if you leave something out I will stop you in the middle whatever you’re doing to go put it away.

*Complaints about "another rule" or "another email" will be met with 30 burpees 🙂 Make no mistake, this is a dictatorship, and I am Kim Jong Luke.

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Tues to sat

TUESDAY

WARMUP
2 Rounds
1:00 Ski
KB Deadlift
15 Knee Pushups
15 Ring Rows

Sumo Deadlift
4 sets of 3 at or above 75%

10-8-6-4-2
Bench Press (%=62/68/75/82/88)
2-2-2-2-2
Heavy Rope Pull/ Legless Climb
Do Not use weights smaller than 2.5 pounds.

40/32 Cal Ski
50′ Bear Crawl (25′ backwards, 25′ over obstacle)
15 Burpee + Ring Support /Ring Muscle Up
50′ Bear Crawl (25′ backwards, 25′ over obstacle)
Rest 3:00
40/32 Cal Ski
50′ Bear Crawl (25′ backwards, 25′ over obstacle)
12 Single Arm DB Push Press (ea.side weak arm first) (75/50)
50′ Bear Crawl (25′ backwards, 25′ over obstacle)
Time Cap: 30

WEDNESDAY

WARMUP
2 Rounds
100 Single Unders
15 squats
10 KB Deadlift Jumps

Squat Cleans
2 sets of 3 reps @ 82.5%
2 sets of 2 reps @85%
3 sets of 1 rep @87.5%

100 Double Unders %
90 Walking Lunges (50/35)
(30 Single Arm DB Overhead)
(30 Single DB Down By Side)
(30 Bodyweight)
100 Double Unders
90 Walking Lunges
(30 Single Arm DB Overhead)
(30 Single DB at Down By Side)
(30 Bodyweight)
100 Double Unders
Time Cap: 17:00
*Switch sides every 15 reps

Extras
3-4 sets
10-12 Straight bar curls
15 Band Tricep Pressdowns

THURSDAY

WARMUP
2 Rounds
1:00 Bike
100 Single unders
15 DB Shoulder Press
15 Ring Rows

4 sets
3 Barbell Shoulder Press + 3 Barbell Push Press
At or above 60%

100 Double Under
5 Light Rope Pulls/ Climbs
10 Squat Snatches 77% (12 attempts max)
5 Light Rope Pulls/ Climbs
100 Double Under
Time Cap: 14:00

20 Jumping/ Kipping Pullups/ 15 Ring Muscle Ups
20 Box Jump Overs (Touch)
20 Jumping/Kipping Pullups/ 15 Bar Muscle Ups
20 Box Jump Overs (Touch)
Time Cap: 20:00

FRIDAY

WARMUP
2 Rounds
1:00 Bike
10 Double DB Deadlifts
8 DB Front Squats
6 DB Push Jerks

EMOM 10
3 Hang Power Cleans +
3 Front Squats +
3 Push Jerks
With 41% Clean weight

40 Wallballs
40 Alternating V-Ups
15 Squat Clean Thruster (57% clean)
40 Alternating V-Ups
40 Wallballs
Time Cap: 20:00

SATURDAY

WARMUP
2 Rounds
1:00 Bike
10 Knee Pushups
10 Knee Raises
10 Squats

15 Burpee Box Jump Overs (touch)
40/32 Cal Bike NO ARMS
15 Burpee Box Jump Overs (touch)
40/32 Cal Bike NO ARMS
15 Burpee Box Jump Overs (touch)
Time Cap: 15:00

80/65 Cal Row
80 Weighted Situps
80/65 Cal Row
Time Cap: 18:00__________________________________________

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Luke Durward
Owner, The Village Gym Vaughan
(647) 469-4734

Tuesday to Saturday

TUESDAY
Warmup
2 rounds
1:00 to
10 DB deadlifts
15 ring rows
10 am circles each way

Sumo Deadlifts
12 minutes to work up to a heavy set of 5

21-15-9
Deadlift 47%
Burpee Box Jump Over 24/21

50/40 Cal Row
50 Kettlebell Swings (50/35
50 Pull Ups
50/40 Cal Row

WEDNESDAY
Warmup
2 rounds
1:00 ski or row
15 DB Thrusters
15 ring rows

18 minutes to finish both sets including rest
2 sets
15 UNBROKEN Thrusters (light rx)
15/12 Cal Ski
30 weighted situps
15/12 Cal Ski
15 UNBROKEN Thrusters
Rest 3:00 bt sets

Barbell Shoulder Press (no rack)
5 minutes to work up to a heavy set of 3

9-7-5
Burpee Jumping Pullups /Ring Muscle Ups
Squat Clean 69%

THURSDAY
Warmup
2 rounds
1:00 run
6 inchworms
6 squat snatches
10 knee pushups
6 lengths forwards sled pull (135/90)
25 Heavy DB push press (75/50)
50 Weighted Situps
25 Sandbag Over 48"/42" box (150/100)
4 lengths overhead double kettlebell/dumbbell carry
Time Cap: 30:00

Bench Press
Max reps @75%
30s on, 1:00 rest**
You bench for 30s, 15s transition, then 30s of spotting partner, 15s transition, repeat.
5 sets per person

Run
8 rounds
8 lengths fast
2:00 rest

FRIDAY
Warmup
2 rounds
1:00 row
10 ring rows
15 DB shoulder press
15 squats

35 Weighted Situps
4 heavy rope pulls/ 3 Legless Rope Climb 15′
35 DB shoulder press (50/35)
35 Weighted Situps
4 heavy rope pulls/ 3 Legless Rope Climb 15′
Time Cap: 15:00

Front squats
10 minutes to work up to a heavy set of 3

100′ bear crawl/ 50′ HS walk with obstacle
15 Squat Snatch (50%)
100′ bear crawl/ 50′ HS walk with obstacle

12 Squat Snatch (60%)
100′ bear crawl/ 50′ HS walk with obstacle

9 Squat Snatch (70%)
100′ bear crawl/ 50′ HS walk with obstacle
Time cap: 17:00

SATURDAY
Warmup
2 rounds
1:00 bike
10 knee raises
15 kb swings
15 ring rows

3 sets:
24/20 Cal bike
15 Toes to Bar
9 Overhead Squat (heavy rx snatch wt.)
-rest 1:1 b/t rounds-

500/425m Row
15 Strict or kipping pullups/ bar muscle ups
500/425m row
12 Strict or kipping pullups/ bar muscle ups
500/425m row
9 Strict or kipping pullups/ bar muscle ups
Time Cap: 15:00

FRIDAY workout

FRIDAYwarmup
2 rounds
1:00 cardio
10 arm circles both ways
5 db shoulder press + 5 push press + 5 push jerks
15 ring rows

10 min to work up to a heavy set of
3 barbell shoulder presses + 2 push presses + 3 push jerks

CIRCUIT
21-15-9 thrusters (95)
4-3-2 light rope pulls / rope climb

CIRCUIT
21-15-9
DB Bench Press
Barbell Hang Power Cleans (light rx clean)

EXTRAS
2-3 sets
8-12 single arm DB shoulder press, one knee on the ground.
15 seated band rows