WOD Tuesday 12.31.2019

** Reminder Today’s Classes are 5:30am,6:30am,10:30am,3:30pm ONLY**

** The Gym will be CLOSED New Years Day **

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Pigeon Stretch x 1 minute/Side

Movement Prep:
2 sets of
Banded Squats x 10 reps
Banded Step Outs x 10 rep/Leg
Banded Deadbugs x 5 reps/Side

Warm Up:

AMRAP in 5 minutes
“A” – Row
“B” – 1 round of:
7 Beat Swings
5 KB Deadlift
5 KB Swings
3 No Push Up Burpees

Technique & Review:

Hang Power Clean
– Burgener Warm Up
– High Hang Power Clean
– Hang Power Clean

STOH
– Push Press
– Push Jerk

Deadlift
– Good Morning
– RDL

6 minutes to build to Workout Weight
5 Cal Row
3 Burpees Over the Bar
3 Deadlifts
3 Hang Power Cleans
3 STOH
– Rest as needed b/t sets –

WOD

For time:
31 Cal Row
31 Burpees Over the Bar
31 STOH (115/85)
31 Hang Power Cleans
31 Deadlifts
31 Burpees Over the Bar
31 Cal Row

*L2
Hang Power Cleans/STOH/Deadlifts (95/65)

*L1
Hang Power Cleans/STOH/Deadlifts (75/55)

Taranis Nutrition Challenge 2020

TNC 2020 is Partner Style!

What is it? 

The TNC 2020 is a 6 week nutrition and lifestyle challenge to kick off the new year and either help you start to create some new healthy habits or reconnect with some that might have got lost along the way. We have decided to do it partner style this year as a fun way to work together, create more accountability, to share meal prep with and whatever else you’d like throughout the challenge. We encourage everyone to join whether you’re looking for weight loss, performance enhancement or weight gain!

LOOKING FOR A PARTNER?? Let us know, we will help pair people up! 

How does it work?

Everyone will be given healthy habits and nutrition practices to follow and a point tracking sheet to total up your weekly points. You and your partner’s points will be added together at the end of the challenge and the final scores will be a combination of total tracking points + differences in body composition. A greater emphasis will be placed on points and participation than body composition. 

What does it include?

  • Assigned Personal Taranis Nutrition Coach!
  • 3 x 30 min individual nutrition meetings (1 at beginning, 1 at mid point, 1 at end)
  • Nutrition Challenge Kick Off Seminar + Intro Package
  • 4 Weeks Individual Meal Plan
  • Access to exclusive Taranis HSN app
  • Private Taranis FB Group(If you don’t use FB, our app will keep you in the loop!)
  • Weekly Nutrition tips, recipes and success strategies.
  • Weekly Check-ins with your Nutrition Coach.
  • Weekly Mini Challenges & Incentives.

Important Dates 

Jan 10th- Registration Deadline   TNC Registration 

Week Jan 13-17th- Initial Individual Meetings: You will need to book in for your initial 30 minute meeting with your assigned coach to do initial measurements, create goals, get set up with our exclusive app and get info needed to create your customized meal plan. Once you’ve filled out the registration form, your assigned coach will send you an email with a link to schedule this initial meeting. 

Jan 18th- Nutrition Challenge Kick Off Seminar: This will be a 1hr group meeting to review the details of the challenge, give some nutrition & lifestyle information, how to view the meal plans and use the app, to explain how the weekly mini challenges will work and to answer any questions you may have! Everyone will also be receiving bit of swag to get you started 😉 

Feb 6-10th- Mid-point Check Ins: During this week, everyone will have their 2nd individual nutrition meeting to reassess your goals, re-do measurements and discuss your action plan moving into the second half of the challenge. 

Feb 28th- Mar 2nd: Final Meetings & Measurements: At your final individual meeting of the challenge we will re-do your biometrics, assess how things went and discuss what the best plan of action moving forward. 

Date To Be Determined: Wrap Up Potluck!!! 

How much does it cost? 

Taranis Member Price (per person): 2 payments of $80

Non-Taranis Member Price (per person): 2 payments of $100

Existing Nutrition Client Price (per person): Current nutrition client rate 

* 1 payment at beginning + 1 payment at 2 week point. Price includes GST. 

What are mini challenges?

We will be having weekly mini challenges where you can earn extra bonus points and get entered into a draw to win some of the awesome weekly prizes. 

The prizes for 1st, 2nd and 3rd place teams will be announced at the kick off! 

We are so excited to bring this nutrition challenge as an offering from our Taranis Nutrition Program! We launched the Taranis Nutrition Program in September this year with Morgan Rozon as the Head Taranis Nutrition Coach and we are happy to announce the addition of a second Nutrition Coach to our Team… Meghan McDade! These two fantastic ladies will be running the TNC 2020 and are available to answer all your nutrition needs year round. 

TNC 2020 Registration

If you’re not interested in taking part in the TNC 2020 but would like to know more about our Nutrition Services, please use the link below to schedule a FREE Nutrition Intro Session.

FREE Nutrition Intro

WOD Monday 12.30.2019

** Reminder Tuesday Classes are 5:30am,6:30am,10:30am,3:30pm ONLY**

** The Gym will be CLOSED New Years Day **

Mobility:
3-Pos Shoulder Stretch x 45 seconds/Stretch
Couch Stretch x 1 minute/Side

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Cat Camel x 10 reps
Samson Stretch + T-Spine Opener x 10 Alt reps
Inchworm + Push Up x 5 reps

Warm Up:

AMARP in 4 minutes
50 Skips
10 Plate GTOH
8 Alt Jumping Lunges
6 Ring Rows

Technique & Lift:

Split Jerk
– Press
– Push Press
– Jerk Balance
– Tall Jerk
– Split Jerk

A. 7 minutes for 2-3 sets of:
2 Front Squats + 2 Split Jerks
*Build up to your starting weight of 60% of 1RM Clean & Jerk

B. Every 2 minutes x 6 sets
Front Squat + Split Jerk
*Sets 1-2 x 3+1 @ 60% of 1RM C&J
*Sets 3-4 x 2+1 @ 65%
*Sets 5-6 x 1+1 @ 70%

C. AMRAP in 8 minutes
50 Dbl-Unders
15 KB Swings (24/16kg)
5 (R) Single Arm KB Thruster
5 (L) Single Arm KB Thruster

*L2

AMRAP in 8 minutes

35-50 Dbl-Unders
15 KB Swings (16/12kg)
5 (R) Single Arm KB Thruster
5 (L) Single Arm KB Thruster

*L1

AMRAP in 8 minutes

25 Dbl-Unders/100 Skips
15 KB Swings (Scale as needed)
5 (R) Single Arm KB Thruster
5 (L) Single Arm KB Thruster

SWOD Monday 12.30.2019

Accessory Work:

A. 2 sets
3 rounds (12 minutes)
3 minute Row @ Moderate
1 minute Row @ Eazy Pace
– Rest 90 seconds –
3 rounds (12 minutes)
3 minute Bike @ Moderate Pace
1 minute Bike @ Eazy Pace
– Rest 90 seconds –

B. 4 sets of:
2 Strict Pull Ups + 4 Kipping CTB Pull Ups + 6 Kipping Pull Ups
– Rest 30 seconds –
Bent-Over DB Fly’s x 10-12 reps
– Rest 30 seconds –
Wall Sit x 45-60 seconds
– Rest 90 seconds –

WOD Saturday 12.28.2019

Mobility:
Banded Lat Stretch x 1 minute/Side
Pigeon Stretch 1 minute/Side

Movement Prep:
Shoulder Pass Throughs x 10 reps
Supine Scropions x 10 Alt reps
Inchworm + Push Up x 5 reps
Kneeling to Stand x 10 Alt reps

Warm Up:

EMOM x 5 minutes
3 Scap Pull Ups
6 Beat Swings
3 No Push Up Burpees
6 Jump Squats

Technique & Review:

5 minutes for 2 sets of
3 Burpee Pull Ups
4 Box Step ups
2 Burpee CTB Pull Ups
4 Box Step Ups
1 Burpee Bar Muscle Ups
– Rest as needed b/t sets –

WOD

In 12 minutes for total reps:
1 Minute of MAX Burpee Pull Up
1 Minute of MAX Box Step Up (24/20″)
2 Minutes of MAX Burpee CTB Pull Ups
2 Minutes of MAX Box Step Up
3 Minutes of MAX Burpee Bar Muscle Ups
3 Minutes of MAX Box Step Up

*L2
1 Minute of MAX Burpee (6″)
1 Minute of MAX Box Step Up (24/20″)
2 Minutes of MAX Burpee Pull Ups
2 Minutes of MAX Box Step Up
3 Minutes of MAX Burpee CTB Pull Ups
3 Minutes of MAX Box Step Up

*L1
1 Minute of MAX Burpee
1 Minute of MAX Box Step Up (20/16″”)
2 Minutes of MAX Burpee + Jumping Pull Ups (2+2/Rep)
2 Minutes of MAX Box Step Up
3 Minutes of MAX Burpee + Banded Pull Ups (2+2/Rep)
3 Minutes of MAX Box Step Up

SWOD Friday 12.27.2019

Accessory Work:

A. Every 2 minutes x 6 sets
Hang Squat Clean + Thruster + Front Squat
*Sets 1-2 x 3+2+1 @ Moderate
*Sets 3-4 x 2+2+1 @ Moderate +5-10lbs
*Sets 5-6 x 1+1+1 @ Heavy for the Day

B. Every 90 seconds x 4 sets
Clean Deadlift (BTK) + Clean Pull
*Sets 1-4 x 1+3 @ 85% of 1RM Clean

C. EMOM x 8 minutes
Min 1: Seated KB Front Rack Press x 20 Alt reps (16/12kg)
Min 2: Alt V-Ups x 20 reps

WOD Friday 12.27.2019

Mobility:
Banded Front Rack Stretch x 1 minute/Side
90/90 Hip Rotations x 1 minute

Movement Prep:
Cat Camel x 10 reps
Deadbug x 5 reps/Side
Kneeling Adductor Stretch x 10 reps/Side
Russian Squats x 10 reps

Warm Up:

AMRAP in 4 minutes
“A” – Plank Hold
“B” – 1 round of:
10 Alt Jumping Lunges
5 Ball Slams
20 Mnt Climbers

Technique & Lift:

Squat Prep w/ Partner

“A” Holds bottom of Front Squat with Bar
“B” does 10 Banded Squats

Then..

“A” does Barbell Back Squat with Bar
“B” does Banded
* 10 (R) Lateral Steps
* 10 (L) Lateral Steps
* 10 (FWD) Steps
* 10 (BWD) Steps

A. In 7 minutes complete 2 sets
2 Front Squats + 2 Back Squats
*Work up to your starting weight on 65% of 1RM Front Squat.

B. Every 3 minutes x 6 sets
Front Squat + Back Squat
*Over the 6 sets Build to a Heavy set for the Day.
*Sets 1-6 x 1 + 2

C. 4 sets of:
DB Walking Lunge x 50ft
DB Renegade Row x 20 Alt reps
– Rest 1 minute b/t sets –

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