Saturday Team WODs have been FUN and EPIC at Overdrive since 2009!

Warm-Up : 3 min rowing
Then,
Clean progression and transfer drills with Coach

Strength : 10 min EMOM
1 Power Clean + 1 Hang Squat Clean @ 65% 1RM Clean

Conditioning : 30-20-10 rep rounds of
DB Snatches, alternating (S – 50/35, F – 35/20, L – 20/10)
Diamond Sit-Ups
*20 m (1 length of gym) Walking lunges after each movement. WOD finishes with lunges.

Time cap : 15 min

Come and take our Functional Strength classes each week Tu/Th at 10 am and 7 pm!

Warm-Up : 2 rounds of
1 L banded glute walks (change directions each round)
10 Single leg hip extensions/thrusters per side
10 Good mornings w/empty bar

Strength : Deadlifts
4 x 8 @ Tempo 31X1
(3 second descent, 1 second pause at bottom, explosive lift up, 1 second pause at top)
*use moderate load, rest 3 minutes between sets

Conditioning :12 min AMRAP
300 m run (to end of alley and back)
15 Wall Balls (S-20/14, F – 14/10, L – 10/6)
10 Pull-Ups (MOD : banded, ring rows)

**Good luck to Kevin Lardizabal and Jeffrey Ho this weekend as they travel to Nanaimo and compete in a weightlifting meet in hopes to qualify for provincials! They have both been working very hard for months under the guidance of Coach Jordan. Coach Jordan wasn’t able to travel with them so Coach Richard will be coaching the lifters at the meet. Go Team Overdrive!

Warm-Up : 3-5 min general light cardio
Shoulder/Overhead and front rack mobility 

Strength : Thruster
Build to a 1RM, 15 minutes (use racks)

Conditioning : “Kalsu”
RX/Sport
100 Thrusters for time (135/95)
Perform 5 burpees each minute, on the minute. Workout starts with burpees. 

Fitness
80 Thrusters (115/75)

Lifestyle
60 Thrusters (95/65)
Perform 3 burpees

Time cap : 30 minutes

Warm-Up : 3-5 minutes on rower or bike
15 Wall Angels
15 Cat Cows
15 Diamond sit-ups
60 sec dead hang
60 sec HS hold

Skills Practice : Toes-To-Bar
 *Coach to demonstrate progressions on the swings 
3 Rounds :
5 - 15 Beat Swings on Bar (reach as high as possible with the toes, while maintaining 'beat' and 'rhythm', NO SINGLE swings or broken swings)
15-20 Gymnastic V-Ups 
 
For athletes who are proficient at TTB, then perform an 6 min EMOM of 8-12 UB TTB.

Conditioning : 16 min EMOM
1st - 5-8 Strict Pull-Ups
2nd - 10-15 Push-Ups
3rd - 5-15 Handstand Kick Ups (soft touch)
4th - 30-40 second Elbow Plank
*On HS Kick Ups, try and touch the wall as lightly as possible with your heels

Warm-Up : 2 rounds
10 Squats
10 Ring Rows
10 Push-Ups
10 Kneeling squat jumps OR high box jumps
5 Spiderman complex per side

Mobility : Front rack (5 min)

Strength : 10 min EMOM
Power Clean + Hang Squat Clean @ 60% 1RM Power Clean

Conditioning : EMOM Until Failure (21 min AMRAP/Cap)
Min 1 - 1 Burpee
Min 2 - 2 KB Swings
Min 3 - 3 Wall Balls
Min 4 - 4 Burpee
Min 5 - 5 KB Swings
Min 6 - 6 Wall Balls
Min 7 - 7 Burpees
Min 8 - 8 KB Swings
Min 9 - 9 Wall Balls

*Coaches to call out next minute and what movement is next

And so on......If unable to complete the require reps within the minute then rest for the entire next minute and then complete all remaining rounds at the last achievable rep scheme for each movement

Warm-Up : 2 rounds
1 L lunge w/twist
10 Good mornings w/empty bar
10 Bent Over rows w/empty bar

Strength : Deadlift
3 x 8, 31X1 tempo (go a bit heavier than last week)

Conditioning : 3 rounds of
20 Pull-Ups
30 KB Swings (24/16 kg)
50 Double Unders (MOD : Attempts only, each miss counts as one)

Time cap/intensity : 15 minutes

Warm-Up : 
3 minutes general light cardio
10 Scapular Pull-Ups
10 Ring rows
10 Burpees
10 V-Sits

Strength : Weighted Pull-Ups
Build to a 5RM, 10 minutes or 4-5 sets (RECORD your 5RM)
Then, 3 x 5 @ a lighter weight
*If you cannot perform weighted pull-ups, perform BW pull-ups. Then drop down to ring rows at tempo 31X1 for the drop set. 

Conditioning : 18 min AMRAP
RX
15 Box Jumps (24/20")
12 Push Press (115/75 lbs)
9 Toes-to-Bar 

Scaled
15 Box Jumps or Step-Ups (20" or lower)
12 Push Press (95/65, 65/45)
9 Hanging straight leg raises, knee raises, or sit-ups

Warm-Up : 
500 m row
2 L Banded Glute walks (left, right)
10 Scapular Pull-Ups
15 Good mornings w/empty bar

Strength : Deadlifts
3 x 8, tempo 31X1

Conditioning : 20 min AMRAP
5 Thrusters
7 Hang Power Cleans
9 Sumo Deadlift High Pulls
*95/65 lbs

Warm-Up : 2 rounds
1 L lunge w/twist
1 L quad to toe stretch
10 narrow stance squats
10 cossack squats
10 elevated toe squats
10 elevated heel squats

Strength : 
A. Barbell Back Rack Front Lunges
5 x 5 per leg, moderate weight
B. Single Arm DB strict press, alternating
5 x 6 per arm, moderate weight
*superset A and B, then rest 2 minutes, repeat

Conditioning : 7 min AMRAP
Buy-in : 21-15-9 of
Shoulder-to-OH (S - 135/95, F - 95/65, L - 65/45)
Box Jump Overs (S - 24", F - 24/20", L - 20")
Then AMRAP Wall Balls with remaining time
(S - 20/14, F - 14/10, L - 10/6)

Warm-Up : 
2 L skipping arm circles
2 L bear crawls (forward, backward)
1 L lunge with twist
1 L inch worms
1 L crab walks
15 cat cows
10 spiderman complex/side

Conditioning : 

A. 16 min EMOM
1st -  6-10 Chin-Ups (use weight if desired)
2nd - 10-15 perfect push-ups
3rd - 20-40s Handstand Hold (nose and toes against wall)
4th - 12-20 Jump Lunges (knees to ground each r)
*Stay strict and keep good form on push ups, as soon as form is lost - end the set

Rest 5 minutes, then...

B. "Annie" 
For time : 
50-40-30-20-10  rep rounds of
Double Unders  (MOD : Double Under ATTEMPTS ONLY!)
Sit-ups
*It's the New Year, and we MUST practice our double under weaknesses and not avoid them!
Time cap/intensity : 12 minutes

**Reminders :

Today's box schedule is AM Classes ONLY : 
6:30 am, 9 am, 10 am BC, 11 am. 

New Year’s Day WOD at 10 am! (one special class ONLY, normal schedule resumes on Jan. 2)

Warm-Up : 2 rounds
250 m row
10 Hand Release Push-Ups
10 Hanging Knee Raises

Strength : Bench Press
*Coaches to teach/review BP technique
Establish 1RM, 15 minutes
Then, 3 x 1 @ 90% of established 1RM

Conditioning : In pairs, 16 min AMRAP, waterfall style
(One athlete follows the next, but must stay one whole movement apart. No passing)
5 Power Clean and Push Jerk (135/95)
7 TTB
9 Burpees over Barbell 

Warm-Up : 2 rounds
2 L skipping arm circles
10 wall angels
10 wall scarecrows
10 scapular pull-ups
Spiderman complex x 5/side

Mobility : Lats and Triceps, 3 min

Strength : Shoulder Press
Build to 1RM, 15 min
Then, 3 x 1 @ 90% of established 1RM

Conditioning : 3 rounds of
8 Box Jump Overs (S - 24", F - 24/20, L - 20")
12 Pull-Ups
8 Box Jump Overs
12 Shoulder-to-OH (S - 135/95, F - 115/75, L - 95/65)

Time cap/intensity : 15 min

Warm-Up : General cardio and Mobility

Strength : NONE

Conditioning : 40 min EMOM

1st – 12/9 Cal Row
2nd – 12 Thrusters (95/65, 75/55, 65/45)
3rd – 12/9 Cal Assault Bike or Ski Erg
4th – 6 Pull Ups + 6 TTB

*Scale the reps/movements accordingly so this session flows at 65-70% all the way through

Warm-Up : 3 min general cardio

Then, 2 rounds of

10 x Lunges

10 x banded glute walks, Right

10 x banded glute walks, Forward

10 x banded glute walks, Backward

Prep/Skill Work :

HSPU practice

Warm-Up Deadlifts

Conditioning : “Diane”

21-15-9 rep rounds of

Deadlifts (S – 225/155, F – 185/125, L – 135/95)

HSPU (MOD : 1 mat, or Wall climbs 7-5-3 rounds)

Time cap/intensity : 8 minutes

*Coaching notes : Run two 8 min heats with rep counters/judges. Then swap. Scale/Modify athletes to the specified intensity. Start first heat at 0:20, then finish all heats by 0:40. Start core work after equipment put away.

Core Work : 3 rounds

20 Russian Twists (use 10 lb plates or light KB)

30 sec Side plank, right

30 sec Side plank, left

20 Hollow Rocks

Rest 1 minute between rounds

Skills Practice : 12 min EMOM

1st – 6-10 Weighted Chin-Ups

2nd – 3-8 Push-Ups w/40X1 tempo

3rd – 40 sec elbow plank

4th – rest

Conditioning : 3 rounds for time

5 Squat Cleans (185/125)

15 TTB

20 Diamond Sit-Ups

Meet Lucas at the 11 am class!

Warm-Up : 3-5 min general cardio, followed by ankle and hamstring mobility 

Strength/Skills Practice : Pistol Squats

Option 1 – 10 min EMOM
1st – 5 @ tempo 40X1 (left leg)
2nd – 5 @ tempo 40X1 (right leg)

OR

Option 2 – Scale and practice for 10 mins

Conditioning : In Pairs , 30 min Max Distance Row

12 Push Press (95/65)
10 Front Squat (same)
8 Burpees Over Bar

*Partner 1 accumulates meters on the rower while Partner 2 completes one round of the 12/10/8 then swap. Pairs must switch after each complete round

Warm Up : 2 rounds

250 m row

15 Wall Angels

15 Wall Scarecrows

30 sec HS hold

30 sec Dead hang

10 Push-Ups

Strength : Strict Press
Build to a 2RM (15 min)
+
3 x 2 @ 90% of 2RM

Conditioning : 12 min EMOM
5 Power Cleans (S – 115/85, F – 95/65, L – 65/45)
3 Thrusters
1 STOH

Warm-Up : 2 rounds

250 m row

10 Squats

10 Spiderman complex/side

10 Scapular Push-Ups

Strength : Front Squat
7 x 3 @ 65%, Tempo 40X1

Conditioning : 10 min AMRAP
21 – 15 – 9
Wall Balls (S – 20/14, F – 14/10, L – 10/6)

42 – 30 – 18
Double Unders

Remaining Time is AMRAP (S – Burpee BMUs, F – C2B Pull-Ups, L – Pull-Ups) your result is the AMRAP

Warm up: Coach’s Choice

Strength: Back Squat

3 x 10 @ 65%Conditioning:

Conditioning: CINDEE

20min AMRAP

• 5 Pull Ups
• 10 Burpees
• 15 Air Squats

Warm-Up : Coach’s Choice

Strength : 12min EMOM
1st – 8 Weighted Chin Ups (Scaling : BW, banded, negatives)
2nd – 4-8 Strict Push Ups (40X1 Tempo)
3rd – Rest

Conditioning : 3 rounds
21 TTB (MOD : toes to face, toes to chest, knee raises, v-sits, sit-ups)
15 HSPU (MOD : Double DB Strict press, 1 mat, regular push-ups)
9 Squat Snatches (135/95)

Time cap : 15 min

Great to have you visit us while you were in town Andrew!

Warm-Up: 2 rounds

5 x Spiderman complex per side

10 Narrow Stance Squats

5 Heel to toe squats/leg

Mobility : Ankles (5 min)

Strength/Skills : Pistol Squats

10 min EMOM
1st – 5 reps @ tempo 40X1 (left leg)
2nd – 5 reps @ tempo 40X1 (right leg)

OR

Practice progressions for 15 mins

Conditioning : 25 min Flow at 65-70%
20 Wall Balls (S – 20/14, F – 14/10, L – 10/6)
1 L Bear Crawls
20 DB Snatches, alt (S – 50/35, F – 35/20, L – 20/10)
1 L Bear Crawls

*Every 5:00 15 Burpees

Warm-Up : 2 rounds

10 arm circles/side/direction

10 Wall Angels

10 Wall scarecrows

10 Push-Ups

30 sec dead hang

Strength : Strict Press
Build to a 3RM (15 min)
+
3 x 3 @ 90%, rest 2-3 minutes

Conditioning : In pairs, complete in “you go, I go” format
5 rounds EACH of
6 Deadlifts (S – 275/175, F – 225/155, L – 185/125 or lighter) 
8 Box Jump Overs (S – 24″, F – 24/20″, L – 20″)
10/13 Cal Row

*Solo mission : 5 rounds for time, rest 90 seconds between rounds. 

W/U : 500 m row

2 rounds of :

Spiderman Complex x 5/side

10 Perfect Squats

10 Scapular Push-Ups

Strength : Front Squat
6 x 4 @ 60%, Tempo 40X1, rest 3 minutes between sets

Conditioning : For Time
30 Curtis P’s (S – 95/65, F – 75/55, L – 65/45)

1 Curtis P = 1 Power Clean + 1 Front Rack Lunge per leg + 1 Push Press

Say hi to Rose from our 630 am class!

**Overdrive Christmas Party is Saturday night at Mayfair Lakes, 6 pm! We can’t wait to celebrate the holidays with our amazing community! Remember to bring a Secret Santa wrapped gift (max $20) if you want to participate. Let’s party safely and make sure you arrange rides and drivers for the end of the night. See you all soon!

Saturday schedule : 

9 am Weightlifting with Coach Matt

10 am Team WOD with Coach Jordan

W/U : 3 min general cardio (choose your machine)
2 rounds :
10 Good mornings
10 Bent over barbell rows
10 Lunges

Strength : Deadlift
5 x 5 @ 65-70% 1RM, rest 2 min

Conditioning : 5 Rounds
3 Power Snatch (S – 135/95, F – 115/85, L – 95/65)
6 OHS (same)
9 Burpees

Time cap : 15 minutes

*Coaches to scale/modify everyone to ensure everyone finishes

We wish Raiz all the best as he goes back home. We will miss you!!

W/U : 2 rounds
10 arm circles/side/direction
10 shoulder rotations/direction at top of push up plank
10 wall angels
10 wall scarecrows, alternating

Strength : Strict Shoulder Press
5 x 4, 80-85% 1RM (see your Coach if you do not have a recorded 1RM)

Conditioning : In Pairs – 6 rounds (3 each) You go I go, per round, NOT waterfall (each athlete must complete full round before next partner goes)
15/12 Cal Row
20 DB Snatch, alternating (S – 50/35, F – 35/20, L – 20/10)
1 lap around block

Time cap : 25 minutes

Dan flying high over the boxes!

Warm-Up : 500 m row
2 rounds of
Spiderman complex x 5/side (sing leg hip flexion w/elbow to ground, t-spine stretch)
10 squats
10 scapular pull-ups

Strength : Front Squats
5 x 5 @ 55% 1RM, 40X1 Tempo
Rest 2 minutes between sets

Conditioning : 15 min AMRAP
3, 6, 9, 12…
KB Swings (S – 24/16 kg, F – 20/12, L – 16/8)
Goblet Squats (same)
Burpee Box Jumps (S/F – 24/20″, L – 20″)

Team WOD Saturday!

W/U : 500 m row
10 light DB snatches/arm
10 ring rows
10 push-ups
15 wall angels
15 cat cows
2 x 30 sec partner shoulder stretch on pull-up rig

Strength/Skills : Superset the following
A1. Strict press – 5 x 3 progrssive, increasing weight each round
(90 seconds rest)
A2. Strict Chin Ups – Max Effort Reps (use bands or perform negatives as modifications)
(90 second rest)

Conditioning : Open 11.1
10 min AMRAP
30 Double Unders (MOD : Double Tap Jumps, NO singles)
15 Power Snatches (75/55)

*We will do this Open style, divide classes into two groups, and incorporate rep counters/judges! Coaches to start 1st heat at 0:35. Have fun!

We welcome Victoria to the Overdrive community!

Warm-Up : 500 m row
Then, 2 rounds of
Single leg hip flexion/t-spine rotation with elbows to ground x 5 per side (Spiderman sequence)
10 Air squats
10 Scapular Pull-ups
10 Scapular Push-ups

Strength : Back Squat
5 x 3, 80% 1RM
Rest 3 minutes between sets

Conditioning : 15 min AMRAP
5 Deadlifts (S – 185/125, F – 155/105, L – 135/95)
7 Box Jumps (S – 24″, F – 24/20″, L – 20″)
9 Wall Balls (S – 20/14, F – 14/10, L – 12/8)

Warm-Up : 5 min general cardio and mobility
Review diamond sit-ups, wall walk technique

Core Strength : 12 min EMOM
1st – 12 KB Goblet Squats
2nd – 10 Single Arm Front Rack KB Lunge (right)
3rd – 10 Single Arm Front Rack KB Lunge (left)
4th – Rest

Conditioning : For Time
50 Wall Balls (20/14)
40 Diamond Sit-Ups (see video below)
30 DB Snatch, Alternating (15 per arm) (50/35 lbs)
20 Single Arm DB Thrusters (10 per arm)
10 Wall Walks

Coaches Notes (core):
Choose a challenging but not unachievable weight for the squats and lunges. Keep core tight and don’t allow any leaning over.

Diamond Sit-Ups :

Functional Strength class is today at 10 am and 7 pm! Come and get strong!

Warm-Up : 5 min general cardio and mobility

Core Strength and Conditioning (QUALITY) : 20 min EMOM
1st – 12 Med Ball Sit-Ups
2nd – 14 Russian KB Swings, heavy
3rd – 60 sec Double KB Front Rack Carry (20/12’s)
4th – Rest

Conditioning : 5 rounds of
30 Double Unders
18 KB Swings (24/16 kg)

Time cap/intensity : 12 minutes

Way back Wednesday to the Master Class rowing clinic!

Warm-Up : 2 rounds
10 ring rows
10 push-ups
10 v-sits or sit-ups
10 squats
10 light KB swings

Skills Practice : Strict Pull-Ups
5 x 5
*use bands, negative reps as progressions

Conditioning : In pairs, 3 rounds of
50 KB Swings (24/16 kg)
40 TTB (MOD : toes to face, knee raises, v-sits, sit-ups)
30 Wall Balls (20/14 lb)
20 Hang Power Clean (115/75)
10 Thrusters (115/75)

No cap, coaches to start WOD at 0:30. Teams to divide up the work however they desire, one person working at a time. 

Coaches retreat team dinner in Whistler!

Warm-Up : 3 min rowing, bike, or ski
Snatch drills with Coach

Strength : Hang Squat Snatch – Build to heavy single, 20 minutes

Conditioning : 5 x :90 seconds AMRAPs
(:90 seconds rest between)
3 Hang Squat Snatch (MOD : Can be 3 x 1 power snatch + 1 Overhead Squat) (135/95)
6 Box Jump Overs (24/20″)
AMRAP Cal Row in remaining time

*This workout is a total of 13:30. For larger class sizes, divide class into two even sized groups, and stagger the start times. For example, half of the class starts at 0:00, second half starts at 1:30.
Score for this WOD will be total row calories over 5 rounds, and either done at RX* or not. 

Hien the “Hien-Man” rocking out back squats!

Warm-Up :
1 L lunge w/twist
1 L quad to toe stretch
1 L knee to heel stretch
10 Narrow Stance squats
10 Cossack squats per side

2 min/side Ankle mobility (use bands, weight, or wall)

Strength : Back Squat
8 x 2 @ 70%, Tempo 40X1
Rest 2 minutes between sets

Conditioning : 3 Rounds
9 Power Clean (S – 115/75, F – 95/65, L – 65/45)
12 Front Squats
15 Burpees Over Bar, lateral

Time cap : 15 minutes

Flashback to Joe crushing back squats during Remembrance Day WOD!

Weekend reminder :
NO Saturday Team WOD – Coaches away on retreat
9 am Weightlifting is still on with Coach Matt

Warm-Up :
5 minutes EASY cardio
Then set up barbells, warm up all movements

Strength : NONE

Conditioning : “Tommy Mac” (Hero WOD)
In pairs, 2 Rounds of

12 Synchronized Burpees
24 Thrusters (S – 115/75, F – 95/65, L – 65/45)
12 Synchronized Burpees
24 Power Snatches
12 Synchronized Burpees
24 Push Jerks
12 Synchronized Burpees
24 Hang Squat Cleans
12 Synchronized Burpees
24 Overhead Squats

Time cap : 30 minutes

Coach Notes:
Burpees to be performed as synchro, barbell work can be split as desired

Wes rocking out deadlifts in his slick Overdrive baseball tee !

Weekend reminders :
NO Team WOD this Saturday as all Coaches will be away on their annual retreat! Weightlifting at 9 am will still be on.

Warm-Up : 2 rounds
15 Banded Good Mornings
1 L Banded Glute walks
10 Hip bridges/thrusters per leg

Strength : Deadlift
3 x 12 @ 60% 1RM, rest 3 minutes between sets
*These are touch and go reps, focus on maintaining tension/core activation throughout entire set

Conditioning : 12 min AMRAP of
12 Alternating DB Snatches (S – 50/35, F – 35/20, L – 20/10)
10 OH FORWARD Stationary Lunges, Right Arm (same weight as above)
30 Double Unders (MOD : Double tap jumps OR 90 Single skips)
12 Alternating DB Snatches
10 OH FORWARD Stationary Lunges, Left Arm
30 Double Unders

Coaching Notes :
Try to encourage athletes to finish DB overhead and step straight into the lunges.

The 11 am class in full force on Tuesday!

Warm-up : 5 min light cardio/mobility of choice

Core : 16 min EMOM
1st – 30 s Side Plank (right)
2nd – 30 s Side Plank (left)
3rd – 30 s Single Arm Overhead Kettlebell Carry (right)
4th – 30 s Single Arm Overhead Kettlebell Carry (left)

Coaching Notes (Core) :
Have athletes choose a weight that isn’t even near a struggle. Keep form! Lock out those elbows.

Conditioning : 5 Rounds
10 TTB (MOD : Toes to Face, Med Ball V-Sits, V-Sits)
10 m Bear Crawl (1/2 length of gym)
10 Push-Ups (MOD : knees)
10 m Bear Crawl

Time cap/intensity : 15 minutes

Coaching Notes (WOD) :
Set up cones at both ends of gym, as well as in the middle, to mark off 10 meter segments. Have athletes start at either end. Bear crawls start with both hands BEHIND the line, and finish with both feet PAST the line.
For push ups, range of motion is either chest to deck, or elbows higher than back at the bottom, full lock out and extension of elbows at the top.

Team WOD Saturday Overdrive style!

Warm-Up : 2 min rowing, bike, or ski
2 min/side of
OH banded distraction
T-spine mobility w/roller
Ankles

Snatch warm-up with Coach

Strength : 10 min EMOM
1 Power Snatch + 1 Hang Squat Snatch @ 60-65%

Conditioning : 20 min ARMAP, in pairs
15/12 Calorie Row
12 Box Jump Overs (S – 24″, F – 24/20, L – 20)
9 Deadlifts (S – 185/125, F – 155/105, L – 135/95)
*alternate athlete per movement (ex. Athlete 1 does rowing, athlete 2 does box jump overs, athlete 1 does deadlifts, athlete 2 does rowing, etc…)

Mobility Monday with banded ankle exercises!

Weekly announcements :
1. Overdrive Christmas Party seats are now finalized. All dinner tickets will be processed this week along with the seating plans. Party details will be emailed out this week as well.
2. NO Saturday Team WOD this week as all Coaches will be away on their annual team bonding retreat!

Warm-Up : 1 lap around block, then
2 rounds of
10 narrow stance squats
10 Cossack squats
10 Lunges

Mobility : 2 min/side of
Ankles
Hips
Triceps/Lats

Strength : Back Squat
7 x 3 @ 65% with Tempo 40X1
(4 second negative, no pause, explosive up, 1 second pause at the top)
*Rest 3 minutes between sets

Conditioning : 3 Rounds
6 Power Cleans (S – 135/95, F – 115/85, L – 95/65)
12 Front Rack Lunges, forward (same)
300 m Run (1 lap around block)

Time cap/intensity : 10 minutes

Masters Class Rowing Clinic – Sunday November 18, 1-3 pm at Overdrive
$20 per person, max 20 spots (7 spots left!)
Taught by Dr.Wesley Ma, Head Rowing Coaching at New York University

*Message Coach M to reserve your spot

Warm-Up : 2 rounds
Banded face pulls
10 Ring Rows
60 sec elbow plank

Rollout lats, 2 min/side

Skills/Strength : Rope Climbs (10 min)

Lifestyle – Technique/Skill Work
Fitness – E2MOM x 4 : 1 rope climb (focus on quality and efficiency)
Sport – E2MOM x 4 : 2 Rope Climbs (without touching floor between reps)

Conditioning : 5 Rounds
25 Air Squats
15 Power Cleans (S – 135/95, F – 115/75, L – 95/65)
5 Bar Muscle ups (Scaling : 7 strict pull-ups/9 C2B/11 kipping pull-ups/13 ring rows)
1 lap around block

Coach Notes: Get athletes to focus on negative splits for their round of the metcon. Aim to speed up and not slow down.

Time cap/intensity : 25 minutes

Remembrance Day WOD!

Warm-Up : 5 min rowing tech practice (think 1st, 2nd, 3rd pulls)
*if not enough rowers, partner up and do 3 min each, while other partner does 400 m light jog

Snatch progressions and drills w/Coach

Strength : 8 min EMOM
1 Power Snatch + 1 Hang Squat Snatch @ 60-65% of 1RM Snatch

Conditioning : In Pairs
3 Rounds of
50 Dumbbell Hang Clean and Jerks, alternating (S – 50/35, F – 35/20, L – 20/10)
35 TTB (MOD : Hanging knee raises, med ball v-sits)
20 Burpee Box Jump Overs (S – 24″, F – 24/20″, L – 20″)

Coaching Notes : Split work as needed between partners. Be fast on the transitions and changeovers. Choose weights and box heights to suit athletes so they keep moving efficiently and safely.

Time cap/intensity : 20 minutes

Mobility is essential to health!

Warm-Up : 2 rounds
10 Frog Squats
10 Cossacks
10 Single leg hip thrusters/side

Mobility : 2 min/side of
Banded/weighted ankle distraction
Single leg hip flexion/pigeon stretch

Strength : Back Squat
6 x 4 @ 60% 1RM (Tempo 40X1)
*Rest 3 minutes between sets

Conditioning : For time
21-15-9 rep rounds of
KB Swings (24/16 kg)
Goblet Squats
*50 Double Unders at end of each round (MOD : 150 singles)

Time cap/intensity : 12 minutes

Saturday Team WOD!

Warm-Up : 400 m jog
60 sec dead hang
60 sec push up plank
10 ring rows with pause at top
10 hand release push-ups

Strength : Superset Push and Pull
A1. Bench press – 5 x 5 (Progressively heavier sets – never going near failure)
**90 seconds rest**
A2. Single arm bent over row – 5 x 8/sdie **90 second rest**

Conditioning : Open WOD 17.1
10-20-30-40-50 rep rounds
Dumbbell Snatches (S – 50/35, F/L – 35/20)
15-15-15-15-15
Box Facing Burpees (S – 24/20″, F/L – 20″)

Time cap : 20 minutes

Coaches Notes :
The biggest complaint out of 17.1 was super sore backs – encourage members to use their legs more on the snatches and to keep their core tight on the box overs.
Top times are sub 12:00.

Flashback to the 2018 Open with Team Morning Wood! LOL

Our Vancouver Canucks are on a hot streak as one of the best and highest scoring teams in the league!

**Remembrance Day Long Weekend Box Hours**
Saturday – normal schedule
Sunday – closed as normal
Monday – 10 am special class ONLY

Tuesday – regular hours resume

Warm-Up : Coach’s Choice

Strength/Skills : Split Jerk
Build to a heavy technically sound single, 20 min (build SLOWLY, performing up to maximum 10 reps, not including warm-up)

Conditioning : “Hockey Night in Canada”
10 rounds for reps of
30 sec Burpees
30 sec KB Swings (S – 24/16, F – 20/12, L – 16/8)
*rest 1 minute between rounds, record your total reps for each round, then a grand total

We welcome Geoffrey to Overdrive!

Warm-Up : 400 m jog in the sun
60 sec dead hang
60 sec elbow plank
20 perfect squats
10 ring rows or 5 strict mixed grip pull-ups

Skills Practice : Rope Climbs

Lifestyle – 8 min Technique/Skill Work
Fitness – 8 min EMOM : 1 rope climb (focus on quality and efficiency)
Sport – 8 min EMOM : 1 Legless + Rope Climb

Conditioning : 10 Rounds
3 Deadlifts (S – 50% 1RM, F – 40%, L – 30%)
6 Pull-Ups
9 Push-Ups
12 Lunges, total

KB Arm Bars back into the rotation!

W/U :
General light cardio, 3 minutes
OH Mobility and Hip mobility, 5 minutes
Snatch drills and progressions with Coach

Strength/Skills : 8 minute EMOM
1 Power Snatch + 1 Hang Squat Snatch
@ 50-55% 1RM
*This is more a technique practice then strength training. See your Coach if unsure of what weight to use

Conditioning : 3 Rounds
10 Power Snatch (S – 135/95, F – 115/75, L – 95/65)
15 Burpee Box Jumps (S – 24″, F – 24/20″, L – 20″)

Time cap/intensity : 12-15 minutes

Harder, Sharito, and Victoria getting to know the assault bikes during Basecamp!

W/U : 2 rounds
2 L skipping arm circles
1 L Bear Crawls
1 L Inch worm push-ups
60 sec dead hang
10 Cossack squats
10 narrow stance squats

2 min/side Ankle/calf stretch against wall

Strength : Back Squat
5 x 5 @ 55-60% 1RM
(TEMPO 40X1 = 4 second DESCENT, no pause at bottom, accelerate up, 1 second pause at top)

Conditioning : In 10 minute window, complete
1000 m row
Max Wall Balls in remainder of time
(S – 20/14, F – 14/10, L – 12/8)

Team WOD Saturday always a popular class!

W/U : 3 Rounds w/Empty Bar
5 x Clean Grip Deadlift
5 x Clean Pull
5 x Muscle Clean
5 x Power Clean
5 x Squat Cleans
(Rest 30 seconds between rounds)

Weightlifting : E3MOM, 5 sets (15 minutes)
3 Squat Clean + 2 Hang Squat Clean @ 70-80% 1RM

Conditioning : 16 minute EMOM
1st – 5 Squat Cleans (S – 155/105, F – 115/85, L – 95/65)
2nd – Burpees Over Bar (S – 10, F – 8, L – 6)

Melanie working hard on her OH Squats!

W/U :
3 min Bike, Row, or Ski (Coach’s to randomly choose who does what)
3 KB arm bars/side
10 KB Goblet squats w/3 sec pause at bottom

Roll out lats and triceps, 2 min/side

Strength : Front Squats
5 x 3, 80-85% 1RM (see your Coach if you are unsure of your % or numbers)
Rest 3 minutes

Conditioning : For time
15-12-9 rep rounds of

RX/Sport
Thrusters (135/95)
Ring Muscle-Ups
*50 DU at end of each round

Fitness/Lifestyle
Thrusters (F – 115/85, L – 95/65)
Chest-to-Bar Pull-Ups (MOD : Banded, jumping or Ring Rows to CHEST)
*40 DU or Double tap jumps at end of each round, NO singles

WOD objective/time cap : High intensity, 10 minutes

Basecamp

Strength : Back Squats 5 x 5

WOD : 5 rounds of

10 Wall Balls

10 Strict Pull-Ups or Ring Rows

25 DU or 50 Singles

Congrats to both of our FFL teams on a very successful season! They both made it to the finals and gave it their all. Our division 3 team narrowly coming up on the short end by a few reps, and our division 2 team winning the championship! We are very proud of every one of our athletes. Go Team Overdrive!

W/U : 5 min Coach’s choice dynamic warm up
Then set-up all stations for WOD, review all movement standards

Strength : NONE (Come attend the Functional Strength classes at 10 am and 7 pm!)

Conditioning : In pairs, for time
3 rounds of :
1000 m Row
80 Burpees over Rower
60 DB Snatches (S – 50/35, F – 35/20, L – 20/10)
40 TTB (MOD : Med Ball V-Sits, 12/8 lbs)
*share workload however desired

45 min time cap

W/U :
2 L Bear Crawls
20 Wall Angels
20 Wall Scarecrows
20 Hand Release Push-Ups
20 Ring Rows

Strength : Bench Press
E3MOM, 4 × 10 @ 70% 1RM

Conditioning :
2 minute Max Effort Row for Calories
2 minutes Rest
2 minutes ME Thrusters (S – 115/75, F – 95/65, L – 65/45)
2 minutes Rest
2 minute ME Box Jumps (S/F – 24/20″, L – 20″)
2 minutes Rest
2 minute ME Assault Bike for Calories
2 minutes Rest
2 minute ME Burpees

*For larger classes, have students start at different stations to account for the air bike.

Grace just ‘hanging around’ 🙂

W/U : 3 min light run, row, bike, or ski
Clean drills and progressions

Strength WOD : “The Big Clean Complex”

E4MOM x 4, For Max Load :
High Hang Clean + Hang Clean + Clean + Push Press
High Hang Clean + Hang Clean + Clean + Push Jerk
High Hang Clean + Hang Clean + Clean + Split Jerk
(Each complex is 12 UNBROKEN REPS)
In 20 minutes, perform 4 sets, building up to a MAX effort last set. You must record all FOUR sets, and maximum jump is 20 lbs per set. (Ex. If you want to achieve 225, then you must record 165-185-205-225)

Conditioning WOD : 5 rounds NOT for time
10 Med Ball Cleans
10 TTB
10 Burpees

Stella and Tasha having fun with partner deadlifts!

W/U :
Bike, Ski, or Row for 3 minutes
Snatch drills and progressions with Coach

Strength : Hang Snatch
E3MOM, 5 × 3 @ 70-80% 1RM

Conditioning : 10 minute AMRAP
10 Overhead Squats (S – 135/95, F – 115/75, L – 95/65)
30 Double Unders (MODs : Double Tap Jumps OR DU Attempts, NO singles)

Great work to this Richmond high school class for coming in and trying Crossfit!

Weekend announcements :
Saturday
9 am Weightlifting with Coach Matt
10 am Team WOD with Coach Jordan

Sunday – The FFL playoffs will be at Overdrive all day! Overdrive has TWO teams competing for the championship, come and cheer them on!!

W/U : Clean progression and transfer drills

Strength : Clean complex
1 Power Clean + 1 Full Clean + 1 Front Squat
(build to a moderate and technically sound set, record this result)

Conditioning : 3 rounds of
9 Power Cleans (S – 185/125, F – 135/95, L – 95/65)
15 HSPU (MOD : 1 mat OR 3 Wall Walks)
21 Box Jumps (S – 24″, F – 24/20″, L – 20″ or step ups)

Time cap/intensity : 15 minutes

Carolane showing excellent snatch form!

W/U : 500 m row
Then 5-10 reps of each WOD movement

Strength : NONE

*Coaches, start WOD at 0:20

Conditioning : In pairs, for time
1 Round :
1000 m Row
80 Burpees over Rower
50 Synchronised Air Squats
50 KB Swings (24/16 kg)

Into…

1 Round:
1000 m Row
80 Burpees over Rower
50 Synchronised Air Squats
50 Box Jumps (24/20″)

Into…

1 Round:
1000 m Row
80 Burpees over Rower
50 Synchronised Air Squats
50 Toes To Bar (MOD : Med Ball V-Sits 10/6)

*One partner working at a time, except for the squats which are synchronized. Divide the work up however the pairs desire.

Functional Strength classes are in full force! Come and attend them at Tu/Th at 10 am and 7 pm!

W/U : Snatch progression drills

Strength : Snatch Complex (15 min)
1 Snatch Pull + 1 Full Snatch + 1 OHS
(Build to a moderate and technically sound set)

Conditioning : For MAX reps
Tabata Push Press (95/65)
Rest 3 minutes
Tabata Chest-to-Bar Pull-ups
Rest 3 minutes
Tabata Push Jerk (95/65)
Rest 3 minutes
Tabata Hang Power Snatch (95/65)

(Total WOD time is 25 minutes, including the rest time)

The Tabata interval is 20 seconds of work followed by 10 seconds of rest, for 8 intervals(4 minutes)
*Coaches, there is a tabata timer on the remote control.

Saturday team WOD, where X marks the spot !

W/U : 400 m jog
10 Banded pull aparts
10 Scapular push ups
10 Scapular pull ups
10 T-Spine push-ups

Strength : Bench Press
E3MOM, 3×15 @ 60% 1RM

Conditioning : 20 min AMRAP
400 m Run
30 Sit-Ups
20 Push-Ups
10 Pull-Ups

Come and try our new Basecamp classes and work on your fundamentals and conditioning base!

W/U : 3 rounds
10 Banded Good Mornings
10 Alt Lunges
10 Russian KB Swings

Strength : NONE

*Coaches : Start WOD at 0:25

Conditioning :

A. 5 min AMRAP
50 Wall Balls (20/14) Buy-In (Fitness : 40 WB, 14/10, Lifestyle : 30 WB, 10/6)
Then… AMRAP of
12 Deadlifts (155/105) (Fitness : 135/95, Lifestyle : 115/85)
12 Burpees Over Bar, lateral

Rest 5 minutes, then…

B. 5 min AMRAP
35 Wall Balls Buy-In (Fitness : 25 WB, Lifestyle : 20 WB)
Then… AMRAP of
12 Deadlifts (205/145) (Fitness : 155/105, Lifestyle : 135/95)
12 Burpees Over Bar, lateral

Rest 5 minutes, then…

C. 5 min AMRAP
20 Wall Balls Buy-In (Fitness : 15 WB, Lifestyle : 10 WB)
Then… AMRAP of
12 Deadlifts (245/165) (Fitness : 185/125, Lifestyle : 155/105)
12 Burpees Over Bar, lateral

Saturday team WODs are always epic and fun at Overdrive!

Saturday reminders :
9 am Weightlifting with Coach Matt
10 am Team WOD with Coach Marco

W/U : 2 rounds
2 L skipping arm circles
1 L bear crawls
1 L crab walks
60 sec Push up plank
30 sec Hollow hold
30 sec Arch hold

Skills Practice : Bar Muscle Up
Coaches to go through progressions and drills

All athletes who have their BMU, take this time to warm them up.

Conditioning : For time
21-18-15-12-9
Deadlift (S – 225/155, F – 155/105, L – 95/65)
Bar Muscle Ups (S – BW, F – banded or jumping, L – Chest to Bar Pull-Ups)
6-6-6-6-6

Time cap/intensity : 15 minutes

Maria working on her OHS foundations

W/U : Snatch drills and progressions w/Coach

Strength : E3MOM (20 min, including warm up)
5 × 1 Power Snatch + 2 Hang Power Snatch + 3 Overhead Squats @ 70-80% of 1RM Power Snatch

Conditioning : 4 rounds of
16 DB Snatch, Left (S – 50/35, F – 35/20, L – 20/10)
32 Double Unders (MOD : Double tap jumps OR attempts, NO SINGLES)
16 DB Snatch, Right
32 Double Unders
16 TTB (MOD : Med Ball V-Sits, 10/6 lb)

Time cap/intensity : 20 min

Harry “Sandman” getting stronger by way of weighted back lunges

W/U : Clean progressions and skill transfer exercises

Strength : Hang Squat Clean
E3MOM, 5 × 3 @ 70-80% of 1RM Clean

Conditioning : For time
21-15-9 rep rounds
Hang Squat Cleans (S – 135/95, F – 115/75, L – 95/65)
TTB (MOD : Med Ball V-Sits, use 10/6 lbs)

Time cap/intensity : 15 minutes

Joe crushing the weighted back lunges during strength training

W/U : 2 rounds of
10 Wall Angels
10 Push Ups to Downward Dog
10 Banded external rotations/direction
10 Banded internal rotations/direction

Strength/Skills Practice :

A. 1 x UNBROKEN set of Strict HSPU

Then,

B. E3MOM 4 × 50% of max set Strict HSPU

OR

E3MOM 5 × 5 DB/KB Seated Strict Press, moderate to challenging weight, but no fails
(objective is to engage midline, no arching of back, acquire power/strength through shoulders, upper back)

Conditioning : 3 rounds of
400 m Run
20 Push Press (115/75)
10 Lateral Burpees Over Bar
Time cap/intensity : 15 minutes

Coaches Notes :
Strength/Skills component
Test max set then complete 50% of what you get every 3 minutes for 4 round

Say hello to our Basecamp crew!

W/U : 3 rounds
10 Banded Good Mornings
10 Alt Lunges
10 Russian KB Swings
10 Alt Lunges
(rest 30 seconds)

Strength : E3MOM
5 × 5 Deadlifts @70-80% 1RM

Conditioning :

RX
50-40-30-20-10 rep rounds
Russian KB Swings (24/16 kg)
Wall Balls (20/14 lbs)

Scaled
50-30-10 rep rounds
Russian Swings (20/12 kg)
Wall Balls (14/10 or 10/6 lbs)

Time cap/intensity : 20 minutes

Rose and Stella rocking out bench presses!

W/U : 400 m run
15 Ring Rows
15 Scapular Pulls
15 Banded dislocates
15 OHS w/PVC (palms up, open hand, balance pipe on palm)

Skills Practice : Rope Climbs
Coach to teach/review the TWO techniques : Full wrap and half wrap
Sport – 8 ascents (EMOM, 2 ascents)
Fitness – 5 ascents (EMOM, 1 ascent)
Lifestyle – 3 ascents or practice technique (E2MOM, 1 ascent or practice)

Conditioning : 5 rounds

50 DU (MOD : Double tap jumps, 100 single jumps)
15 C2B Pull-Ups (MOD : banded, jumping)
10 OHS (S – 135/95, F – 95/65, L – 65/45)

Time cap/intensity : 18 min

Post WOD stretching is a great way to help recover your muscles and prevent injury and soreness!

W/U : General Warm-up
Review technique of all WOD movements

Strength : NONE

*Coaches to start WOD at 0:20. At the 0:45 mark, WOD ends and then cool down/stretch can be started.

Conditioning :
A. 10 min AMRAP
200 m run
10 Deadlifts (S – 225/155, F – 185/125, L – 135/95)
15 Wall Balls (S – 20/14, F – 14/10, L – 10/6)

Rest 5 minutes, then…

B. 10 min AMRAP
200 m run
14 Goblet Front Lunges (S – 24/16 kg, F – 20/12, L – 16/8)
12 KB Swings (same as above)

Cool Down/Stretch : Hamstrings/shoulders

Happy Thanksgiving Team WOD!

W/U : 2 rounds
10 arm circles/side/direction
10 shoulder shrugs
10 scapular pull-ups
10 standing inch worms to a plank and back
10 T-spine/sunrise push-ups

Strength : Bench Press
20 minutes to work up to a heavy single
(coach to review technique, and how to use a spotter at all times)
W/U guidelines :
10 x empty bar
8 x 40%
6 x 50%
4 x 60%
2 x 70%
1 x 80%
1 x 85%
1 x 90%
1 x 95%
1 x 100+%

Conditioning :
A. In Pairs, for time
Complete 300 Calories on rower (As Fast As Possible!)
*You may split up the work however desired

B. Burpee 10 min EMOM
Sport – 13 burpees
Fitness – 10 burpees
Lifestyle – 7 burpees

“Spirit Hands” and all the fun at Team WOD Saturday!

W/U : Clean drills and progressions

Strength : E3MOM
5 × 6 Hang Power Clean @ 60-70% of 1RM Clean

Conditioning : 6 rounds
12 Front Squat (135/95)
12 TTB

Time cap/intensity : 15 minutes, aim for 2 min per round

Renee, Stella, and Tasha sharing some good times at GGRX!

Saturday reminders :
9 am Weightlifting w/ Coach Matt

10 am Team WOD w/ Coach Jordan

**Thanksgiving Monday October 8 – 10 am class ONLY**

W/U :
1 L lunge w/twist
1 L quad to toe stretch
15 narrow stance squats
15 Cossack squats
1 min elbow plank

Strength : Back Rack Forward Lunges
5 x 5/leg, 60% 1RM Back Squat

Conditioning : For time
30 TTB (MOD : Hanging Straight leg raises to CHEST, V-Sits)
40 Single Arm DB Snatches, alternating (S – 50/35, F – 35/20, L – 20/10)
50 Box Jump Overs (S – 24″, F – 24/20″, L – 20″ or step overs)
40 Single Arm DB Snatches, alternating
30 TTB

Time cap : 15 minutes

J-Ho rocking out the goblet lunges!

W/U :
A. 3 Rounds w/Empty Bar
5 x Strict Press
5 x Push Press
5 x Push Jerk
(Rest 1 minute between rounds)

B. 3 Rounds w/Empty Bar
5 x OH Squat, slow down, fast up
5 x OH Squat, slow down, 2 second pause at the bottom, fast up
5 x OH Squat, slow down, half way up, back to the bottom, fast up
(Rest 30 seconds between rounds)

C. 2 Rounds w/Empty Bar
5 x Snatch High Pulls
5 x Muscle Snatches
5 x Power Snatches
(rest 30 seconds between rounds)

Conditioning : In pairs, complete
5 Rounds
16 Power Snatches (S – 135/95, F – 115/75, L – 95/65)
20 Lateral Bar Burpees
14 Overhead Squat (same)
20 Lateral Bar Burpees
12 Shoulder to Overhead (same)
20 Lateral Bar Burpees

Partners to share workload however desired

Time cap : 35 minutes

Stella showing overhead mobility and stabilization!

Angela getting stronger with some nice looking goblet lunges!

W/U : 400 m jog
60 sec dead hang
15 Cat cows
15 Russian Swings
15 Hollow Rocks
15 Arch Rocks

Skills Practice : Bar Muscle-Up (15 min)
Coaches to teach progressions, step-by-step method

*Warm up WOD movements (10 min)

Conditioning : 16 minute AMRAP
Sport/Fitness
200 m run
12 Deadlifts (S – 155/105, F – 135/85)
9 Hang Power Cleans (Same)
6 Bar Muscle Ups (S – BW, F – banded)

Lifestyle
200 m run
10 Deadlifts (95/65)
8 Hang Power Cleans (same)
6 C2B Pull-Ups (use bands)
4 Ring Dips (use bands)

Reserve your spot for this year’s Overdrive Christmas Party!

Overdrive Christmas Party 2018 – Saturday December 8, 6 pm, Mayfair Lakes
Ways to RSVP :
1. Go to our private Facebook group and find the event “Overdrive Christmas Party 2018”, mark yourself as “GOING”, and add a comment if you are brining a guest or two
2. Email us to info@overdriveathleticclub.com
3. Text or call 604-727-7228 and leave a message with your name and how many attending

Please budget approx. $55 per person. We will finalize numbers by October 5 and send out your dinner reservation by email with further instructions.

Thank you and we look forward to another EPIC holiday party with our Overdrive family!

W/U : 3 rounds of
(Coaches to set up three banded stations for athletes to rotate through)
10 Banded dislocates
10 Banded Face Pulls
10 Banded Pull aparts
10 Goblet Squats

Strength : EMOM 18 minutes (6 sets)
1st – 5 Strict Press + 5 Push Press + 5 Push Jerk @ 70% of 1RM Strict Press
2nd – 15 Front Squats (same weight)
3rd – REST

Conditioning : AMRAP 7 minutes of
12 Squats
8 Burpees
6 Pull-Ups

WOD focus : higher intensity, constant flow, aim for 1 round per minute

Where did Saturday Team WODders go??!

W/U : 6 minutes of EASY flow
1st – Bike, Ski, or Row
2nd – 10 Burpees
3rd – 20 Hollow Rocks

Strength : Bench Press
4 x 8, @ 60-70% 1RM
(rest 3 minutes)

Conditioning : For QUALITY
5 Rounds, In Pairs
Flow of Workout :
Partner 1 – 40 m KB Farmers Carry 2 x @ 24kg/20kg
Partner 2 – 40 m KB Farmers Carry 2 x @ 24kg/20kg
Split – 20 Strict Pull-Ups
Partner 1 – 20 m Walking Goblet Lunge 1 x @ 24/20kg
Partner 2 – 20 m Walking Goblet Lunge 1 x @ 24/20kg
Split – 40 Push-Ups
Partner 1 – 40 m OH Carry 2 x @24/20 kg or 35/20 lb Dumbbells
Partner 2 – 40 m OH Carry 2 x @24/20 kg or 35/20 lb Dumbbells

Coaches Notes:
This workout is for quality, do not rush the movement but perform them with purpose. Hold the correct positions and don’t substitute form for speed.

“Glowing Hearts” Overdrive family portrait – Saturday Team WOD 🙂

General W/U : 2 EASY rounds of
200 m jog
5 Burpees
10 OH Samson Lunges
15 Jumping Jacks
20 sec hold at bottom of squat

Strength : Back Squat
4 × 10 @ 70-75% of 1RM
(rest 3 minutes between sets)

Hang Snatch Warm Up : 2 Rounds w/Empty Bar
5 x Snatch Grip Deadlifts
5 x Snatch High Pull
5 x Hang Muscle Snatch
5 x Hang Power Snatch
(Rest 1 minute between rounds)

Conditioning : 12 minute EMOM
1st – 3 Hang Power Snatch + 3 OHS @ 60-70% 1RM Snatch
2nd – 50 Double Unders (MOD : PRACTICE!! for 40 seconds each minute)

Throwback to summer time workouts outside!

W/U : 400 m jog, then
2 Rounds w/Empty Bar
5 x Shrugs
5 x Hang Clean Pull
5 x Hang Muscle Clean
5 x Hang Power Clean
(Rest 1 minute between rounds)

Skills Practice : Kipping Pull-Ups
If you have mastered the kipping pull-up and can achieve 15-20 consecutive, then you may practice the butterfly pull-ups.

Conditioning : In Pairs, complete
100 Hang Power Cleans (S – 135/95, F – 115/85, L – 95/65)
100 Wall Balls (S – 20/14, F – 14/10, L – 10/6)
100 Pull-Ups
100 Push-Ups, hand release (Worming, hinging at hips or triceps only constitutes a bad rep)
100 Box Jumps (S – 24″, F – 24/20″, L – 20″ or step ups)
100 TTB (MOD – V-sits or Sit-ups only)
*divide up the workload however desired

Time cap : 35 minutes

Coaches Notes:
We recommend splitting up the movements into smaller increments than you first think with quick transition as this will get pretty grippy if you have to hold on for too long. On the clean, keep that bar close on the way up and down, staying over the bar and driving up through mid foot.

The Bruise Brothers showing lots of love at the 6:30 am class!

Mobility W/U : 400 m jog, then
2 min/side wrist mobility
2 min/side triceps and lats mobility

Thruster W/U : 3 rounds w/Empty Bar
5 x Front Squat, slow down, fast up
5 x Front Squat, slow down, 2 second pause at the bottom, fast up
5 x Front Squat, slow down, half way up, back to the bottom, fast up
5 x Push Press
5 x Thrusters
(Rest 30 seconds between rounds)

Strength : Thrusters
E3MOM 5 × 5 @ 80-85% 1RM Shoulder Press

Conditioning : 10-1 rep rounds of (time cap/intensity = 15 min)
Thrusters (S – 135/95, F – 115/75, L – 95/65)
Burpess Over Bar, lateral

Coaches Notes:
When choosing a level, aim for a weight you can go unbroken with on the Thrusters, objective of this is to be a workout you’re moving the whole time trying to keep at a constant pace. With the burpees try setting a moderate pace. If that slows to a stop, recoup and go again rather than doing them slowly. This will get you used to going at speed rather than settling into a slow paces, thus improving you ability to move fast under fatigue.

Kate making light work of the barbell!

W/U : 3 Rounds
10 Banded Good Mornings
10 Alternating Lunges
10 Russian Swings
10 PVC Power Snatches

Strength : Power Snatch
E3MOM, 5 × 3 Touch’N’Go @ 70-80% 1RM

Conditioning : AMRAP 12 minutes
2,4,6,8,10,12,14….
Alt Dumbbell Snatches (S – 50/35, F – 35/20, L – 20/10)
TTB (MODs : Hanging straight leg raises to chest, knee raises, V-sits, sit-ups)
Deadlift (S – 275/175, F – 225/155, L – 155/105)

Apprentice Coach Jimmy crushing the clean barbell complex !

W/U : 400 m jog, then
15 PVC dislocates
10 PVC duck hops forward
10 PVC duck hops backward

Then,
2 Rounds w/Empty Bar
5 x Snatch Grip Deadlifts
5 x Snatch High Pull
5 x Muscle Snatch
5 x Power Snatch
5 x Snatch
(Rest 1 minute between rounds)

Strength/Skills : Squat Snatch
Warm up and build to a moderate single, 15 minutes

Conditioning :
RX/Sport
“Amanda”
9-7-5 rep rounds of
Ring Muscle Ups
Squat Snatches (135/95)
*Time cap : 10 min*

Fitness/Lifestyle
10 min AMRAP
15 Power Snatches (F – 75/55, L – 65/45)
30 Double Unders (MOD – 60 singles)

Throwback to our 2017 Overdrive Christmas Party at Mayfair Lakes!

This year’s Christmas Party will be on Saturday December 8 at Mayfair Lakes! Dinner tickets will be approximately $55 per person. Please RSVP (and your plus 1’s) to our FB event page. If you don’t have FB, we will be posting a sign up on the lounge whiteboard this week. Deadline is Sep. 30 as we have to book the space! 

W/U :
500 m row
15 Goblet Squats w/KB

Ankle Mobility (5 minutes)

Strength : Front Squats
3 × 12 @ 65-70% of 1RM , rest 3 minutes
*See your Coach if you do not know your numbers

Conditioning : In pairs, 20 min AMRAP
500 m row
20 Wall Balls (S – 20/14, F – 14/10, L – 10/6)
30 Burpees
40 Alt DB Snatches (S – 50/35, F – 35/20, L – 20/10)
*One partner working at a time, split up the work however desired

Pilar crushing the rower backed by tremendous support from our Overdrive community!

W/U : 400 m jog, then
15 Wall Angels
10 Alt Wall scarecrows
60 sec dead hang
60 sec/side Triceps and Lat stretch against wall
10 empty barbell presses
2 min/side Ankle mobility

Strength : Strict Press
E3MOM, 5 × 4 @ 75-80% of 1RM

Conditioning : 12 minute AMRAP
2,4,6,8,10,12,14…rep rounds
Strict HSPU
Pistols, total
Pull-Ups

(WOD intensity/pacing : move consistently at 70%, there should be no major breaks in the workout. If you are at muscular fatigue and need to break for more than 20 seconds at a time, or are constantly failing a movement, then scale/modify the workout down)

Movement Modifications

Strict HSPU – Strict to 1 mat, Dbl DB Seated Press, Perfect Push-ups
Pistols – Use a box, med ball, band, or post for support
Pull-Ups – Use bands or perform ring rows

Jen crushing the burpee box jump overs during GGRX last weekend!

W/U : Clean progressions and warm up drills

Strength : Hang Squat Clean
5 × 3 @ 80-85%, rest 3 minutes between sets

Conditioning : 21-15-9 rep rounds of
Hang Power Clean (S – 135/95, F – 115/75, L – 95/65)
Lateral Burpees Over Bar
Toes to Bar
*400 m run after each round of 21,15,9
(3 runs in total)

Time cap : 18 minutes
Talk to your coach and ensure you are choosing the appropriate scaling options to complete this workout within the time frame and keeping up your intensity

Girls Gone RX on Saturday was a huge success!

We thank EVERYONE who came out this Saturday as Overdrive hosted the Girls Gone RX competition! This day was a HUGE success and could not have happened without the help of all the volunteers. We truly ARE an unbeatable community! 

A big shout out and congratulations to the RX division championship team, our very own Overdrive OG team of Grace, Jane, and Haley!! Also, a big shout out to Jen Yau and her BAM division championship team Breast Friends! 

A job well done to all the athletes, most importantly having tons of FUN to go with all the best fitness! 

W/U : 400 m jog, then
2 rounds of
5 Hand Release T-Push-Ups/side
10 Scapular Pull-Ups

2 min/side Triceps/Lat stretch against wall

Strength : Bench Press
5 × 5 @ 75-80% 1RM
(rest 3 minutes between sets)

Conditioning : 12 min EMOM

Odd Minute (1:00, 3:00, 5:00)
Left Arm
5 Single arm KB Swings
5 Single arm Front Squat
5 Single arm Push Press

Even Minute (0:00, 2:00, 4:00)
Right Arm
5 Single arm KB Swings
5 Single arm Front Squat
5 Single arm Push Press

*Scaling option : 3 reps per movement

Girls Gone RX Vancouver is at Overdrive all day Saturday!

Come and support Girls Gone RX tomorrow as all the ladies compete for a cure! Overdrive will have 7 teams competing, with a total of 23 teams overall! The event will run from 9 am to 4 pm! Come and cheer on your friends and ALL the ladies!

W/U : Snatch drills and mobility (10 min)

Skills : Power Snatch
Practice and warm up this movement, load up to WOD weight

Conditioning : 5 rounds of
4 rounds of “Cindy” (1 round = 5 Pull-ups + 10 Push-ups + 15 Squats)
6 Power Snatches (S – 155/105, F – 115/85, L – 95/65)

Standard MODs for Cindy movements apply

Time cap : 30 minutes

Only 2 more days! GGRX comes to Overdrive this Saturday! Come and cheer on all the ladies as they WOD for a CURE!

There will be no classes this Saturday as the gym will be hosting the Girls Gone RX competition! This is the first time to Vancouver, and Overdrive will have 7 teams competing! Please contact Coach M if you can help out and volunteer on Saturday. We thank you much in advance!

W/U : 2 rounds
10 Ring Rows
10 Burpees
10 OHS w/PVC
10 KB Swings
10 Samson Lunges

Strength : Front Squats
3 × 15 @ 60% of 1RM, rest 3 minutes

Conditioning : 12 min EMOM
1st min – 6 Hang Power Clean + 6 Shoulder to Overhead (S – 135/95, F – 115/75, L – 95/65)
2nd min – 12 Lateral Bar Burpees

Welcome back to regular classes Scott!

W/U : 3 Rounds
10 Banded Good Mornings
10 Alternating Lunges
10 Russian Swings
10 Alternating Lunges

Conditioning : In pairs, for time

RX/Sport (NO Scaling or MODs)
400 m Run
50 Deadlifts (225/155)
20 Box Jump Overs (24″)
400 m Run
40 Deadlifts (245/165)
20 Box Jump Overs
400 m Run
30 Deadlifts (275/175)
20 Box Jump Overs
400 m Run
20 Deadlifts (315/215)
20 Box Jump Overs
400 m Run
10 Deadlifts (335/225)
20 Box Jump Overs

Fitness/Lifestyle
400 m run
50/40/30/20/10 Deadlifts (F – 205/145, L – 135/95)
*same DL weight for every round
20/20/20/20/20 Box Jump Overs (24/20″)

Pairs run together, split up DL and BJO as desired.

Time cap : 30 minutes

Functional Strength classes are in full force on Tuesdays and Thursdays 10 am and 7 pm!

Get your mobility on with our new Functional Strength and Mobility Class!

W/U : 2 rounds of
10 arm circles/side/direction
10 Wall angels
10 Banded Face Pulls
10 Yoga Push-Ups

Then, warm up BP with :
8 x empty barbell
8 x 40-50%
5 x 50-60%
4 x 60-70%

Strength : Bench Press
6 x 4 @ 75-80% 1RM, rest 3 minutes

Skills Practice : DB Squat Snatch (see video)

Conditioning : 30-20-10 TOTAL rep rounds of
DB Squat Snatch (S – 50/35, F – 35/20, L – 20/10) *divide up reps between right and left as you desire
Toes-to-bar
Burpees

*Modify to DB power snatch if the squat snatch cannot be performed safely and technically sound

Time cap/intensity to complete : 20 minutes

Saturday Team WOD!

Warm-Up : 2 Rounds w/Empty Bar
Part A
5 x Shrugs
5 x Hang Clean Pull
5 x Hang Muscle Clean
5 x Hang Power Clean, shallow
5 x Hang Power Clean, deep
(Rest 1 minute between rounds)

Part B
5 x Strict Press
5 x Push Press
5 x Push Jerk
(Rest 1 minute between rounds)

*Build up weight on both movement working on moving fluidly

Conditioning :
30 Wall Balls (S – 20/14, F – 14/10, L – 10/6)
30 Pull-Ups
15 Hang Power Cleans (S – 185/125, F – 135/95, L – 95/65)
15 Shoulder-to-OH (same as above)
15 Back Squats (same as above)
30 Pull-Ups
30 Wall Balls

Time cap : 25 minutes

Sophie crushing the lunges

W/U : Snatch drills and mobility

Strength/Skills : Hang Snatch
5 x 3, 70-80% 1RM Snatch
Rest 3 minutes

Conditioning : 15 min AMRAP

RX/Sport
10 HSPU
10 OHS (135/95)
30 Double Unders

Scaled
10 HSPU (MOD : 1 mat, SEATED dbl DB press 35/20’s)
10 OHS (F – 115/75, L – 95/65 or lighter)
30 DU (MOD : Double tap jumps, 60 singles)

Apprentice coach James looking over Chris performing strict presses.

W/U : Coach’s Choice

Strength : Bench Press
5 x 5, 75-80% 1RM

Conditioning : 4 rounds of
In two minutes, complete
200 m sprint
Max burpees with remaining time
Your score is total number of burpees completed after 4 rounds
(rest 3 minutes between rounds)
*Coaches to set a 20 minute timer

September goals!

W/U : Snatch progression drills

Strength : Snatch Deadlift
5 x 3, 100-110% 1RM Snatch

Conditioning : For time
15 Squat snatches (S – 95/65, F – 75/55, L – 65/45)
30 Push-ups (MOD – knees)
12 Squat snatches
24 Push-ups
9 Squat snatches
18 Push-ups

Time cap : 15 minutes

Labour Day workout was a huge hit! Let September begin!

W/U :
400 m jog
1 L lunge w/twist (hip flexors/glutes)
10 Goblet squats w/tempo (32X1)
10 Ring rows w/pause at top
10 Wall Angels
10 Push-ups to downward dog

Strength : Front Squats
3 x 15, 50% 1RM

Conditioning : 3 rounds for time
25 Push Jerks (95/65) *be accurate, presses or push presses is NO REP*
25 Pull-Ups
25 Back Rack Forward Lunges, total (95/65)
400 m run

Time cap : 20 minutes

Coach Cole showing his athletic skills with the football!

Weekend reminders :
Saturday Weightlifting at 9 am
Saturday Team WOD at 10 am

W/U :
1 lap around block
2 L Bear Crawls (F,B)
1 L Crab Walks
1 L “Flip the Bacons”, change directions halfway (see video below)
15 Wall Angels
10 Strict press w/empty bar

Strength : Shoulder Press
4 x 8 @ 70-80% 1RM, rest 3 minutes between sets

Conditioning : 15 min AMRAP
3,6,9,12,15,18…
Power Clean and Push Jerk (S – 155/105, F – 135/85, L – 95/65) *NO Dropping 65 lb or less
Box Jumps (S – 24″, F – 24/20″, L – 20″ or step ups)
200 m run after each round