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

Today’s Wod

July 9 2020

WARM UP – MOBILITY

1) 5 mins hamstrings and spine mobility drills

2) 2 sets:

10-15 Banded good mornings (green)

10-15 BB deadlifts

10-15 BB hip thrusts (from floor)

30 secs plank hold (add light weight optional)

WOD A

E3MOM x 5 sets:

8-8-6-6-6 Deadlifts

– Not T&G

– Build as needed across the 5 sets but don’t go too heavy, keep reps smooth

604 At Home:

– If you only have light weights then perform 4-5 sets of 8-10 single leg RDL’s per side, resting 60-90 secs between sets

WOD B

3 super sets:

15 Barbell good mornings

10 Bulgarian split squats /side

40-60 secs Weighted plank hold

– rest 1:30 – 2 mins –

– Hold a pair DB/KB’s by sides for SS

604 At Home:

– Hold weight on upper back for GM, or use bands

Weekly Summary

Program Summary: July 6th – 12th

Monday: Big mixed movement WOD
Tuesday: Barbell complex / met-con
Wednesday: Upper body / gymnastics
Thursday: Deadlift / lower body
Friday: CrossFit benchmark
Saturday: Big conditioning WOD
Sunday: Snatch + Accessory Strength

Program Summary: June 29th – July 5th

Monday: Box squat + Lower body Conditioning

Tuesday: Upper body strength + WOD

Wednesday: Happy Canada Day!! (Gym Closed)

Thursday: EMOMs Gymnastics & Barbell

Friday: Deadlift & Bench press

Saturday: Benchmark / Conditioning WOD

Sunday: Clean & Jerk + Accessory Strength

Program Summary: June 22nd – 28th

Monday: Back Squat / lower body

Tuesday: Mixed movement met-cons

Wednesday: Gymnastics / conditioning

Thursday: Clean + front squat complex / deadlift WOD

Friday: Bench press / upper body

Saturday: Benchmark / Conditioning WOD

Sunday: Snatch + Accessory Strength

Wod Archive

July 9 2020

WARM UP - MOBILITY 1) 5 mins hamstrings and spine mobility drills - 2) 2 sets: 10-15 Banded good mornings (green) 10-15 BB deadlifts 10-15 BB hip thrusts (from floor) 30 secs plank hold (add light weight optional) WOD A E3MOM x 5 sets: 8-8-6-6-6 Deadlifts --- - Not...

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July 8 2020

WARM UP - MOBILITY 1) 2 sets: 2-3 Banded shoulder warmups 5 Inch worms 10 Hollow rocks 10 Supermans 5 Scap pull-ups 5 Beat swings 10 Bench dips --- 2) Warmup WOD A movements WOD A (20 mins total) A1) Alt. EMOM x 4 sets of each: 1) 5-10 HSPU's 2) 10-15 Toes to bar---...

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July 7 2020

WARM UP - MOBILITY 1) 3 sets, 15-20 secs per exercise: Jogging on the spot Squat thrusts Jumping jacks High knees Butt kicks Air squats - rest 20-30 secs between sets - --- 2) Front squat prep: Hip openers PVC pipe: thoracic & shoulder openers, wrist & front...

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July 6 2020

WARM UP - MOBILITY 1) 3 sets: 15-20 Box step-ups / lateral step-overs / 8-10 jump overs 10-15 Ring rows / scap pull-ups + beat swings / 5-8 strict or jumping pull-ups Empty bar: 10-15 shoulder press / push press / push jerk *Change the exercise each set: 1 / 2 / 3 ---...

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July 5 2020

WARM UP - MOBILITY 3-4 min aerobic warm-up Dynamic joint warm-up + Stretch --- Review/Tech: 3 position clean and Jerk WOD A 3 POSITION CLEAN + 3 JERKS Perform 1 clean from the high hang, knees, then floor, then 3 jerks (any style) You may drop and re-set before the...

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