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
3-4 mins jogging on the spot, alternate between high knees, butt kicks, jumping jacks & lateral skater jumps
Shoulder circles & rotations x 10-15 reps each
Hip circles & leg swings x 10-15 reps each
10-15 secs hollow rock
15 air squats
5 cobra push-ups
5 Knee push-ups or full body push-ups
5 Tuck jumps
Warmup WOD movements
5 rounds for total reps:
1 min Weighted sit-ups
1 min Thrusters
1 min Burpees over object
– 1 min rest –
– Use whatever weight you can for thrusters: barbell, DB, KB, bag of books etc. you can also use that same weight for the sit-ups if you want, or they can be unweighted. Weight shouldn’t be too heavy, something you can do at least 10-15 reps unbroken with.
– Burpee over the weight you’re using, or use a shoe!
This week, and for the immediate future, our program will have some slight changes from the originally scheduled programming to accommodate the extra steps and precautions required to keep everyone healthy. Please ask a coach if you have any questions!
Monday: Clean & front squat complex / WOD
Tuesday: Upper body push/pull
Wednesday: Big conditioning WOD
Thursday: Gymnastics / core work / WOD
Friday: Snatch complex / WOD
Saturday: Benchmark WOD
Sunday: C&J / strength
(Training cycle week 8)
Monday: Upper body Push/Pull + WOD
Tuesday: Heavy back squat + lower body strength
Wednesday: Conditioning WOD
Thursday: Clean & Jerk + Deadlift
Friday: Gymnastics / mixed modal
Sunday: Snatch / strength
(Training cycle week 7)
Monday: De-load Back squat / Interval WOD
Tuesday: Upper body Push/Pull + WOD
Thursday: Mixed modal WOD
Friday: Snatch + Strength accessory
Sunday: Clean & Jerk / strength
WARM UP - MOBILITY 3-4 mins jogging on the spot, alternate between high knees, butt kicks, jumping jacks & lateral skater jumps Shoulder circles & rotations x 10-15 reps each Hip circles & leg swings x 10-15 reps each --- 2 sets: 10-15 secs hollow rock 15...
WARM UP - MOBILITY Lots of shoulder circles, rotations etc. (get the upper body moving and mobile) WOD A A) 4-5 super sets: 6-10 table pull-ups @3013 15-20 bent over rows *Use a BB, DB, KB, bag of books - whatever you have! - rest 1:30-2 mins - WOD B FUNKY FRIDAY 10...
WOD A Recovery / Mobility Day - LIVE ZOOM MOBILITY CLASS AT 7pm, link will be posted in the Facebook group --- If you can't join the Zoom class, here are some mobility drills for you to do at home! Video demos for all movements are also in the Facebook group. Lower...
WARM UP - MOBILITY Full body dynamic warm-up: Shoulder / Thoracic rotations Hip rotations / Leg swings Easy Lunges + Squats 2 rounds: 20-30s/side Door frame pec stretch 10-12 Scap push-ups (maintain hollow body) 20-30s/side Hip opener lunge 6-8 1&1/4 air squats w/...
WARM UP - MOBILITY 2 rounds: 20 jumping jacks 20 High knees 20 Butt kickers 10 Curtsy lunges (pause for 2s with knee 1" off the ground on each rep) 20-30s Down dog stretch --- 10 reps each per side: Active pigeon pose w/ 10s hold on last rep Single leg good morning w/...