SWOD Monday 03.16.2020

Accessory Work:

A. Every 90 seconds x 4 sets
Shoulder Press x 4 reps
*Using 65% of 1RM Press

B. Every 90 seconds x 6 sets
Push Press x 4 reps
*Sets 1-3 @ 70-75%
*Sets 4-6 @ 80%

B. 4 sets of:
DB Split Squat x 10 reps/Leg
– Rest 30 seconds –
Tall Kneeling Bottoms Up Press x 6-8 reps/Arm
– Rest 30 seconds –
Wtd Hip Extensions x 15 reps
– Rest 90 seconds –

WOD Monday 03.16.2020

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

Movement Prep:
Quadruped Wrist Rotations x 10 reps/Direction
Quad T-Spine Opener x 10 reps/Side
Kneeling Addustor Stretch x 10 reps/Side
Russian Squat x 10 reps

Warm Up:

EMOM x 5 minutes
4 Push Ups
6 Med Ball Clean to Wall Ball

Technique & Review:

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

Push Jerk
– Shoulder Press
– Push Press
– Push Jerk

– Front Squat
– Thruster

5 minutes to Build to workout weight
3 Power Cleans
3 Push Jerks
3 Thrusters
– Rest as needed b/t sets –

  •  Athletes should be looking to perfrom sets of TnG reps in the Power Cleans.
  •  Athletes should be looking to do the Push Jerks & Thrusters in unbroken sets.With a quick break or rest between the two movement’s.


2 sets of:
AMRAP in 7 minutes
7 Power Cleans (115/85)
7 Push Jerks
7 Thrusters
– Rest 2 minutes –
*Start 2nd set where you left off in set 1.

  •  L2

2 sets of:
AMRAP in 7 minutes of:
7 Power Cleans (95/65)
7 Push Jerks
7 Thrusters
– Rest 2 minutes b/t sets –

  •  L1

2 sets of:
AMRAP in 7 minutes of:
7 Power Cleans (75/55)
7 Push Jerks
7 Thrusters
– Rest 2 minutes b/t sets –


THIS IS AN UPDATE on another action we are taking as a precautionary.

First of all to YOU, our membership, let me say on behalf of myself and the Taranis Coaching Team, THANK YOU! Thank you for the support and the positive attitudes! Everyone is doing their part around the gym and we appreciate it!


As many of you know Coach Steve was recently in Brazil for the Games qualifying Sanctional competition and he returned to Victoria on Wednesday March 11. Canadian health authorities have suggested that anyone returning from international travel after March 11 go into self quarantine for 10-14 days. Steve brought this to my attention this morning and after much discussion with each other and based on the advice of some very smart people working on the COVID-19 pandemic, Steve has elected to self quarantine until later next week. He was in a country with a smaller number of cases and he flew directly back into Canada. He was diligent about taking several precautions while travelling as well. I honestly believe his chances of picking up COVID-19 were minimal. However, in the interest of exercising an abundance of caution and setting a strong example, we feel it’s best for Stevie to stay home.

In the same line of thinking, we are asking anyone who has recently returned from international travel March 11 or later, to please stay away from the gym for the 10-14 day period. If you happen to fall into this category, please call me personally to discuss and game plan your fitness during your “staycation”. 250-882-0225.  We will provide you with some fantastic at home programming and support.

PLEASE REVIEW THIS POST for all of our updated Communicable Illness Policy and Standards (emailed Thursday March 12 at 9am)

Check the blog daily for updates! I’ll do my best to keep you all informed with anything I think is relevant to our community.

All Taranis Members should also search and join the private face book group called Taranis Community Place  



WOD Saturday 03.14.2020

Couch Stretch x 1 minute/Side
Overhead Banded Stretch x 1 minute/Side

Movement Prep:
Samson + T-Spine Opener x 10 Alt reps
Hip Opener/Closer x 5 reps
Upward + Downward Dog x 5 reps
Russian Squats x 10 reps

Warm Up:

EMOM x 5 minutes
2 No Push Up Burpees
4 Med Ball Cleans
6 Alt-Ups

Technique & Review:

Devil’s Press

  •  Athletes should be picking a weight that they are able to move the DB from the ground to the OH position in one motion and move with constant pacing during the workout.
  •  Pick a rep scheme on the Wall Balls that you can maintain for the 1st and 2nd round of reps.

5-7 minutes to build to Workout Weight
5 Wall Balls
4 Alt Devil’s Press
– Rest as needed b/t sets –



For time:
60 Wall Balls (20/14)
30 Alt Single Arm Devil’s Press (50/35)
60 Wall Balls

  •  L2

For time:
50 Wall Balls
30 Alt Single Arm Devil’s Press (40/30)
50 Wall Balls

  •  L1

For time:
40 Wall Balls (Scale as needed)
20 Alt Single Arm Devil’s Press (35/25)
40 Wall Balls

WOD Friday 03.13.2020

Runners Lunge x 1 minute/Side
Calf Stretch x 1 minute/Side

Movement Prep:
Dynamic Cross Body Leg Swings x 10 reps/Leg
Dynamic Fwd/Bwd Leg Swings x 10 reps/Leg
Samson x 25ft
V-Step x 25ft
Cross Over Lunge x 25ft
Hip Opener/Closer x 25ft

Warm Up:

10 minutes of
– Coach led Running Drills

Technique & Review:

8-10 minute for 2 sets of:
150-200m row
100m run
– Rest as needed b/t sets –

Cool Down POST WOD
– 2 minute row @ EZ pace
– 1 minute Couch Stretch x 1 minute/Side
– Pigeon Stretch x 1 minute/Side


Every 5 minutes x 5 sets
500m row
400m run or 1KM Bike
*Rest the remaining time b/t sets
*Your score will be the slowest set of the 5.

  •  L2

Every 5 minutes x 5 sets
350m row
400m run or 1KM Bike

  •  L1

Every 5 minutes x 5 sets
350m Row
200m run or 500m Bike

A Few Words About COVID-19


With the growing concern and the global spread of COVID-19, I feel it’s prudent of me to address the actions we are taking in the gym to keep our space as clean and sanitized as possible.

On Monday I started by reviewing our current Communicable Illness Policy and Standards. I went to my janitorial supply store and spoke with my favourite sales rep and came away with a few additions to our current system. Please have a good read of the following items. We all have a role to play in keeping our space and community healthy.

General Healthy Habits for your immune system:

  1. Eat healthy foods and drink lots of water

  2. Wash your hands frequently

  3. Exercise frequently – Rest appropriately

  4. Get outside for fresh air and daylight

  5. Sleep Deep

Taranis Communicable Illness Policy and Standards 

Stay Home Request – Now and always during cold and flu season:

If you and/or anyone in your household is sick or “fighting something”, we are asking you to stay home and get better. Rest, hydrate, eat well and sleep. This is the number one preventative measure. 

We are continuing with:

  1. Encouraging hand washing post workout. All of our bathrooms are equipped with soap and paper towels. 20 seconds of soap massaged into wet hands (palms, backs and between fingers) and then rinsed well does the trick. Sing a song, repeat your favourite mantra or stare in the mirror and admire your muscles. Any of those things will serve as a good distraction and the time will fly by!

  2. Providing hospital grade disinfectant spray and sanitized rags for spraying and wiping down equipment contact points and gym floors (if you have left some sweat behind) after wod’s or training – we will now be enforcing this practice.


    2. LET SIT FOR 30 seconds

    3. WIPE DRY with a clean rag

    4. TOSS RAG in the laundry bins provided

  3. Regularly cleaning the gym floors and additional surfaces with hospital grade disinfectant.

NEW Additions or Practices:

  1. Increasing the frequency of cleaning in common areas with hospital grade disinfectant products.

  2. Hand Sanitizer dispensers will be mounted in 4 different locations around the gym. They are currently back ordered but will be hung up as soon as I get them.

  • 2 x entrances, 1 x check in desk and 1 x mobility room

  1. Disposable sanitizing wipes dispenser – for pull up bars and rings(wrap the wipe around the bar or ring, no spray needed- wipes go in the landfill bins)

  2. Hand wash station at the kitchen sink – installation happens on Friday

  • Ideally the kitchen sink is mainly used for filling water bottles, food heating and washing dishes. Hand washing is encouraged in the bathrooms but the kitchen sink is available as well.

  1. As much as possible, we will support athletes using individual equipment and not sharing equipment during partner wods and warm ups. If you have any concerns please speak to the coach, we will find a solution.



We will all have different reactions and feelings about the COVID-19 situation. Some people are not concerned at all and others are feeling anxiety and even panic. Let’s be respectful across the board and remember that we all have different situations to consider. We have a tight knit community where hugs, high-5s, handshakes and fist bumps are frequent. We are suggest putting this physical connectivity on hold right now for everyone’s consideration. I’m a hugger BUT right now, as an asthmatic, I am feeling some weird things about my personal space. If I don’t hug you for the foreseeable future, please know it’s not personal to you, it’s personal to me. I will be testing out the toe-tap thing. You know, the footsie high-5!

If you have any concerns or items to discuss, please don’t hesitate to message me directly at info@taranisathletics.com

Wishing you all health and happiness,

Vanessa aka Sully

WOD Thursday 03.12.2020

Lying Pec Stretch x 1 minute/Side
Lying Hip Flexor Stretch x 1 minute/Side

Movement Prep:
Cat Camel x 10 reps
Duck Walk x 25ft
Scap Push Up + T-Twist x 10 Alt reps
Samson Stretch x 25ft

Warm Up:

AMRAP in 4 minutes
“A” – Row or Bike
“B” – 1 Round of:
3 Single Arm DB Thrusters/Side
6 Ring Rows
9 Hollow Rocks

Technique & Review:

KB Front Squat/Swing

  • Athletes should be picking a KB weight they can perform the 10 Front Squats unbroken/side each round.
  • Focus on using the legs and hips with the drive of the KB to a full Overhead position.

Pull Up
– Scap Pull Up
– Beat Swing
– Kipping

  •  Pull Ups should done in a rep scheme which allows you to keep moving throughout the workout.

5-7 minutes for 2 sets of:
3 (R) KB Front Squat
6 KB Swings
3 (L) KB Front Squat
3-5 Pull Ups
– Rest as needed b/t sets –



AMRAP in 15 minutes
10 (R) KB Front Squat (24/16kg)
20 KB Swings
10 (L) KB Front Squat
20 Pull Ups

  •  L2

AMRAP in 15 minutes
7 (R) KB Front Squat (24/16kg)
15 KB Swings
7 (L) KB Front Squat
15 Pull Ups

  •  L1

AMRAP in 15 minutes
7 (R) KB Front Squat (16/12kg)
15 KB Swings
7 (L) KB Front Squat
10 Banded Pull Ups

SWOD Thursday 03.12.2020

Accessory Work:

A. Every 90 seconds x 6 sets
Snatch Deadlift (BTK) + Power Snatch
*Sets 1-3 x (1+1) x 3 @ 70-75% of 1RM Power Snatch
*Sets 4-6 x 1+1 @ 80-85%

B. 4 sets of
Dbl-KB Front Squat x 10 reps (24/16kg)
– Rest 30 seconds –
Dbl-KB Front Rack Reverse Lunges x 20 Alt reps
– Rest 30 seconds –
Dbl-KB Overhead Hold x 60 seconds
– Rest 90 seconds –