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
Aug 13 2022
WARM UP – MOBILITY
Quick full body dynamic warm-up, Red band shoulder activations, squat hip openers
Dowel dislocates, Overhead squats, Snatch technique warm-up drills
Empty barbell Clean and Jerk technique drills
Review other WOD movement and scaling options and warm-up for WOD
WOD A
RICHIE (PT. 1)
Complete with a partner:
1) 10 mins to build to a heavy Snatch single
—
– Score = combined heaviest lifts
-rest 2 mins before starting part 2-
RICHIE (PT. 2)
2) 30 min AMRAP:
30 Burpees over bar
9 Clean & Jerks 135/95lb
19 Chest to bar pull-ups
88 Air squats
—
– Score = rounds + reps
ACCESSORY
Cool down, Roll / Stretch / Socialize
Weekly Summary
Program Summary: Aug 8th – 14th
Monday: Strict press 1RM + Gymnastics WOD
Tuesday: Front Squat 1RM + Barbell WOD
Wednesday: Julia Memorial WOD
Thursday: Weighted pull-up & Dip + WOD
Friday: Deadlift 1RM + 2km Row
Saturday: Richie Memorial WOD
Sunday: Jerk + Upper body / Core (+ 10 Year Anniversary Party!!)
Program Summary: Aug 1st – 7th
Monday: BC Day – Holiday parter WOD
Tuesday: Shoulder press + EMOM WOD
Wednesday: Rowing intervals
Thursday: Front squat + WOD
Friday: Deadlift + WOD
Saturday: Benchmark / Conditioning
Sunday: Clean + Accessory strength
Program Summary: July 25th-31st
Monday: Big Monday Mashup!
Tuesday: Deadlift / Gymnastics
Wednesday: Big sweaty WOD
Thursday: Jerk / upper body
Friday: Squat / lower body
Saturday: Benchmark / Conditioning
Sunday: Snatch / strength work
Wod Archive
Aug 13 2022
WARM UP - MOBILITY Quick full body dynamic warm-up, Red band shoulder activations, squat hip openers Dowel dislocates, Overhead squats, Snatch technique warm-up drills Empty barbell Clean and Jerk technique drills Review other WOD movement and scaling options and...
Aug 12 2022
WOD A 1) Row 4-500m ~2min (big classes can start on either 1 or 2, then switch) 2) 8-10 each: Leg swings, Sampson lunges, iron crosses, scorpions --- 3) 2 rounds: 12-15 each: Banded good mornings Dead bugs Glute bridges --- Review / Tech: Deadlift WOD A DEADLIFT 20-25...
Aug 11 2022
WARM UP - MOBILITY Big dynamic upper body warm-up + banded activations 2 rounds: 8-10 each: Ring rows, Bench dips, Hollow rocks --- Review: strict/weighted pull-ups and bar dips WOD A 20 min to build up to and establish a 3RM strict bar dip, and 3RM weighted pull-up...
Aug 10 2022
WARM UP - MOBILITY Partner up med ball warm-up (med ball chest passes, lateral pass, “KB swing” pass, wallball pass, plank rolls (add a push-up after a few passes, etc.) Stretch out, hips, hamstrings, calves Review WOD movements and structure and warm-up up specific...
Aug 9 2022
WARM UP - MOBILITY Dynamic joint rotations & warm-ups (squat / hinge / hanging / beat swings etc) Pre-squat hip openers, ankle mobility, thoracic rotations --- Review / Tech: front squat & squat clean WOD A FRONT SQUAT 20 mins to establish a heavy single or...
