WORKOUT OF THE DAY

WORKOUT

OF THE DAY

 

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 lead by two coaches to ensure your expectations of quality are always exceeded.

Today’s Wod

Mar 20 2019

WARM UP – MOBILITY

Big dynamic warm-up and hip and shoulder rotations

Green band: anterior & posterior hip openers + front rack stretch

With an empty barbell:

6-8 each: Front squat, Push press, Thruster

– rest –

4-5 each: Clean pull, High hang clean, Hang clean, Full Clean

WOD A

CLEAN

Every 90s x 10 sets: (15 mins)

Sets 1-3: 3 Position Clean (High hang, Hang, Floor) as a complex, no dropping (50-60%)

Sets 4-6: 1 Clean Pull + 1 Hang Clean (65-75%)

Sets 7-10: 1 Clean (80-90%)

WOD B

Every 90s x 12 (4 sets of each alternating – 18 min)

C1) 8-10 Thrusters (keep these light, fast and smooth)

C2) 6-10 Chest to bar pull-ups (or Jumping C2B)

C3) 5-7 D-Ball Cleans (heavy but smooth weight)

ACCESSORY

3 sets:

10-12 Goblet cossack squats (5-6/side)

12-15 GHD Sit-ups (Adv athletes use a light med ball, scale to weighted ab-mat sit-ups)

90s Echo Bike @80-85% effort (steady push but not a sprint)

– rest 2 min between sets –

Weekly Summary

Program Summary: March 18th – 24th

Monday: Upper Body strength / Interval conditioning

Tuesday: Gymnastics / Conditioning

Wednesday: Clean + Thruster/Pull-up (Skill work)

Thursday: Stability/Mobility & Conditioning

Friday: CrossFit Open 19.5

Saturday: Benchmark

Sunday: Snatch + Accessory strength

Program Summary: March 11th – 17th

Monday: Barbell WOD + Upper body strength

Tuesday: Team conditioning WOD

Wednesday: Benchmark WOD + Front Squat

Thursday: Stability / Mobility / Conditioning

Friday: CrossFit Open 19.4

Saturday: Benchmark / Hero / Conditioning

Sunday: Clean & Jerk + Accessory strength

Program Summary: March 4th – 10th

Monday: Gymnastics skills + Partner WOD

Tuesday: Back squat + OHS WOD

Wednesday: Power Clean / Deadlift WOD

Thursday: Stability / Mobility / Light conditioning

Friday: CrossFit Open 19.3

Saturday: Benchmark / Conditioning

Sunday: Snatch + accessory strength

Wod Archive

Mar 20 2019

WARM UP - MOBILITY Big dynamic warm-up and hip and shoulder rotations Green band: anterior & posterior hip openers + front rack stretch --- With an empty barbell: 6-8 each: Front squat, Push press, Thruster - rest - 4-5 each: Clean pull, High hang clean, Hang...

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Mar 19 2019

WARM UP - MOBILITY Skipping, Dynamic stretches, & Band shoulder warm-ups: dislocates, presses, pull-apars, rows, lat pressdowns etc. --- Review technique for kipping HSPU and TTB 2 warm-up rounds of: Beatswings, building to knee raise or TTB Handstand holds,...

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Mar 18 2019

WARM UP - MOBILITY Alternate for 3 rounds of: 1) 60s Row (Increasing pace each round ~60-70-80% effort) 2) Upper body warm-ups: R1: 10-12 Red band pull aparts + 10-12 Red band pec flys R2: 8-10 Ring rows + 8-10 Push-ups R3: 10-15 Bench press (empty barbell) + 10-15 KB...

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Mar 17 2019

WARM UP - MOBILITY Big dynamic joint warm-up and stretch out --- Review/Tech: Power clean, push jerk, split jerk WOD A POWER CLEAN & PUSH JERK Every 2 min x 6 sets: Power clean with a 2s pause in catch position + Power Jerk with a 2s pause in catch position Sets...

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Mar 16 2019

WARM UP - MOBILITY Dynamic running warm-up & full body stretch Pre-squat hip openers --- Review WOD movements & scaling options Warm-up & prepare for WOD. WOD A DON’T SWEAT IT Complete 5 rounds for time: 500m Run 30 Wallballs (20/14) 20 Kettlebell swings...

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