Our custom strength and conditioning program ensures that you get the most from your training. We record everything digitally so there are tangible results. Classes are led by two coaches to ensure your expectations of quality are always exceeded.
WARM UP – MOBILITY
Big dynamic shoulder & hamstring warm-ups and stretches
Red band shoulder activations: presses / pull aparts / upright rows etc.
Review and warm-up: push press, kettlebell swing, box jump
20 min AMRAP:
10 Push press 115/75lb
10 KB Swings 24/16kg
10 Box jumps 24/20″
Monday: Upper body / Gymnastics WODs
Tuesday: Barbell complex
Wednesday: Conditioning Intervals
Thursday: Snatch + WOD
Friday: Deadlift + LB strength
Saturday: Hero WOD
Sunday: Clean & Jerk + Strength
Monday: Back squat / met-con
Tuesday: Mixed met-cons
Wednesday: Upper body / hypertrophy
Thursday: Clean / barbell complex
Friday: Mixed strength work / met-con
Saturday: Mixed met-con
Monday: Front squat + WOD
Tuesday: Upper body / Conditioning
Wednesday: Deadlift + LB strength
Thursday: Bench press + WOD
Friday: Overhead squat
Saturday: Conditioning WOD
Sunday: Clean & Jerk
WARM UP - MOBILITY Big dynamic shoulder & hamstring warm-ups and stretches Red band shoulder activations: presses / pull aparts / upright rows etc. --- Review and warm-up: push press, kettlebell swing, box jump WOD A JACK 20 min AMRAP: 10 Push press 115/75lb 10 KB...
WARM UP - MOBILITY Quick dynamic LB running warm-ups + dynamic stretches: Floor sweepers, curtsy lunges, Iron crosses etc. then, 2 rounds: 12-15 x Barbell good mornings / Rd 2: Romanian Deadlifts 10-15 Hollow rocks / Rd 2: Hollow dead bugs 3 x 5 Glute bridges + 5s...
WARM UP - MOBILITY *Grab out a dowel and empty barbell Big dynamic joint warm-up Pre-squat hip openers, dowel dislocates and thoracic openers Overhead squat and Snatch technique drills. (High hang, Hang and Floor) WOD A HIGH HANG SNATCH X 3 Bar should go no lower than...
WARM UP - MOBILITY 3 rounds: 45s Row / Bike / Ski - increase pace each round 60/70/80% effort. 2-3 Dynamic stretches (Leg swings, Floor sweepers, Lunges, Iron cross, Scorpions, etc.) WOD A CARDIO PYRAMID Complete for total calories on either a Rower, Bike, or Ski Erg:...
WARM UP - MOBILITY Quick dynamic joint warm-up and stretch (Hamstrings / Hips / Overhead) --- 3 rounds: Start w/ an empty barbell and add a little weight each warm-up round if you like: 1) 5 slow pull muscle cleans, 5 Pause front squats (2-3s), 5 Push press 2) 5 Hang...