People with the proper introduction to the movements are able to get momentum faster, achieve better results and are more successful in achieving their goals…
Programming is one of our top priorities. We believe in programming that pushes you hard, but also allows for proper recovery. Constantly varied does not mean constantly random!
We offer 3 different ways for you to accomplish this. All achieve a similar result, but are drastically different. Come see for yourself what makes us the best at what we do!
3-4 mins high intensity running drills; high knees, butt kicks etc.
90 secs each side P-chain floss
60 secs each banded Shoulder stretches: overhead/pecs, rear shoulder/middle back
**Review complex with PVC pipe or empty bar**
WOD A) (20 mins) Snatch Complex: warmup to 80-100% of 1RM Snatch and perform 3 sets w/2-3 mins rest:
5 Snatch Grip Deadlift (with explosive hip drive and shrug – feet stay planted)
5 Hang Snatch Deadlift (below knee, as above)
5 Hang Snatch Deadlift (Above knee, as above)
3 Snatch Pulls (from floor; explosive drive up onto toes with shrug and pull)
*Reps can be touch’n’go
**Grip strength may limit you over weight for this drill, lifting straps are allowed if you have them
WOD B) 10,9,8,7…1 of:
Handstand Pushup (Only do prescribed rep scheme if you are able to do 10 reps in 2 quick sets max. otherwise aim for 3-5 reps per round but keep moving – this will give you 30-50 reps which is potentially only 5 less than prescribed but will be more manageable. If you don’t have HSPU’s then today’s sub is Double KB Push Press for 10-1 reps)
Ball Slam 40/30lb
Box Jumps 24/20”
*Keep yourself moving through this workout; don’t get hung up on the HSPU’s, scale reps accordingly for your own benefit!
WOD C) (Optional) 2 Rounds:
20-30 Banded Good Mornings or 10-20 GHD Hip Extensions
30 secs Weighted Front and Side Planks (Side planks can be weighted with a slamball)
10-15 Banded Trap Raises and Pull-aparts
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