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 fully coached to ensure your expectations of quality are always exceeded.

Todays WOD

Today’s Wod

Oct 1 2023

WARM UP – MOBILITY

Big dynamic joint warm-up and full body stretch (hip, hamstring, squat, thoracic, overhead, front rack etc.)

Review Clean and Jerk primer drills / WOD A

WOD A

Clean & Jerk primers:

2 rounds: 1 with empty barbell / 1 with light plates as needed

3 halting clean pulls (pause at the knee for 2-3s)

3 hang muscle cleans (from the knees)

3 pause front squats (2-3s hold at the bottom)

3 tall cleans

– rest ~45-60s

3 Pause jerk dip

3 Push press

3 Pause tall jerks (hold landing position for 2-3s)

3-5 Split press

– rest ~45-60s

WOD B

CLEAN PULL, HANG CLEAN, CLEAN

Every 2 min x 8 sets:

Clean pull, Hang clean, Clean

You may drop and reset after the hang clean

Start light – moderate (55-60%), and build to a heavy but quality set (80-90% based on feel)

WOD C

15 mins to build to a heavy but quality set of:

2 x Pause jerk dip + Pause jerk

2 X (PAUSE JERK DIP + PAUSE JERK)

– Pause for 3 secs in bottom of jerk dip, reset, split jerk, pause for 3 secs in landing position x 2

WOD D

Every 3 min x 5 sets: 2 Pause back squats + 2 back squats: 65%, 70%, 3 x 75-80%

(or a little heavier than the 2+3 we did 2 weeks ago, measure added for reference)

2 PAUSE BACK SQUATS + 2 BACK SQUATS

Pause for 3s at the bottom of the first 2 reps.

2 PAUSE BACK SQUATS + 3 BACK SQUATS

Pause for 3s at the bottom of the first 2 reps

ACCESSORY

2-3 rounds: rest as needed

6-8 GH Raises (use bands as needed for good form)

12-15 Barbell hip thrusts (upper back on bench)

20-30/side Copenhagen planks hold (front foot, or knee hold)

Weekly Summary

Program Summary: Sept 25th – Oct 1st

Monday: Deadlift + Rowing Intervals

Tuesday: Shoulder press + WOD

Wednesday: Long conditioning WOD

Thursday: Front Squat + LB Strength

Friday: Gymnastics / Mixed movement WODs

Saturday: Conditioning / Benchmark

Sunday: Clean & Jerk + Back squat / Accessory

Monday: 9 & 10:30 Classes: Truth & Reconciliation WOD

Program Summary: Sept 18th – 24th

Monday: Shoulder press / Strict pull-up + Partner WOD
Tuesday: Deadlift + Lower body strength (Optional Conditioning)
Wednesday: Conditioning Intervals
Thursday: UB Gymnastics / Skills / Conditioning
Friday: Front Squat + WOD
Saturday: Benchmark / Conditioning
Sunday: Snatch + Accessory Strength 

Program Summary: Sept 11th – 17th

Monday: Deadlift + Rowing Intervals

Tuesday: Shoulder press + WOD

Wednesday: Conditioning WOD

Thursday: Front Squat + LB Strength

Friday: Bench/Row + WOD

Saturday: Benchmark / Conditioning WOD

Sunday: Clean & Jerk + Back squat / Accessory

Wod Archive

Oct 1 2023

WARM UP - MOBILITY Big dynamic joint warm-up and full body stretch (hip, hamstring, squat, thoracic, overhead, front rack etc.) --- Review Clean and Jerk primer drills / WOD A WOD A Clean & Jerk primers: 2 rounds: 1 with empty barbell / 1 with light plates as...

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Sept 30 2023

WARM UP - MOBILITY Dynamic running / full body warm-up and stretch out Review & warm-up: Power clean + Jerk / Rope climbs / Burpees Review 1 mile run route WOD A GLEN (CROSSFIT HERO WOD) Complete for time: 30 Clean and jerks (135/95) Run 1 mile 10 Rope climbs...

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Sept 29 2023

WARM UP - MOBILITY 2-3 rounds: 30-45s skipping practice Dynamic shoulder/thoracic rotations + Overhead/wrist stretches --- Review Handstand positioning + WOD A variations WOD A 10 MIN HANDSTANDS Choose your current progression and practice/play for 10 min: A)...

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Sept 28 2023

WARM UP - MOBILITY Dynamic joint rotations and lower body warm-ups --- Weight plate squat warm-up: 1 round: Heels-elevated T-Spine Rotations x 3/side holding opposite ankle Heels-elevated T-Spine Rotations x 3/side upright torso Heels-elevated Flex and Extend x 6-8...

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Sept 27 2023

WARM UP - MOBILITY 60s on / 30s rest & transition: Row / Ski / Bike / Box step-ups + jumps --- Dynamic stretch (hips / hamstrings / overhead etc.) Review and warm-up 3 KB movements and ab-mat sit-ups Review adn set up for WOD WOD A TORNADO ALLEY Complete AMRAP in...

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