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
Oct 23 2021
WARM UP – MOBILITY
Pull out a barbell, wallball and a light to moderate weight kettlebell
Dynamic joint rotations and full body stretch out
Kettlebell warm-ups (Stiff legged deadlifts, swings, goblet squats, halos, windmills, presses/push press etc.)
Warm-up/Tech: 3 barbell movements and wallballs
WOD A
BALLING DT
Complete 5 rounds for time:
15 Wallballs (20/14 – 10ft)
12 Deadlifts (155/105)
9 Hang power cleans
6 Shoulder to overhead
Time Cap: 20 min
Scale barbell weight so that you could complete a round or 2 unbroken, and you can move through each movement safely with good technique.
WOD B
Tabata abs: 4 rounds (6 mins total)
20s Med ball sit-ups (touch overhead to feet)
10s rest
20s Med ball Russian twists
10s rest
20s Grasshoppers
10s rest
Weekly Summary
Weekly Summary: October 18th – 24th
Monday: Deadlift + Partner WOD
Tuesday: Gymnastics WOD + Upper body
Wednesday: Conditioning Intervals
Thursday: Front squat + WOD
Friday: Bench press + WOD
Saturday: Benchmark
Sunday: Clean & Jerk + Accessory
Weekly Summary: October 11th – 17th
Monday: Closed – Happy Thanksgiving!
Tuesday: Deadlift + Heavy Metcon
Wednesday: Upper body + Gymnastics
Thursday: Aerobic Conditioning
Friday: Front Squat 1RM + WOD
Saturday: Partner WOD
Sunday: Snatch + Accessory strength
Weekly Summary: Oct 4-10th
Monday: Lower body / WOD
Tuesday: Upper body / WOD
Wednesday: Big sweaty WOD
Thursday: Clean / WOD
Friday: Bench press / upper body
Saturday: Partner WOD
Sunday: Clean & Jerk / strength work
Wod Archive
Oct 23 2021
WARM UP - MOBILITY Pull out a barbell, wallball and a light to moderate weight kettlebell Dynamic joint rotations and full body stretch out Kettlebell warm-ups (Stiff legged deadlifts, swings, goblet squats, halos, windmills, presses/push press etc.) Warm-up/Tech: 3...
Oct 22 2021
WARM UP - MOBILITY Set up a barbell for bench press, and pull out a pair of DB’s, and a red band 2-3 min of shoulder rotations and dynamic stretchesRed band dislocates, pull aparts, flys, rows etc. Banded pec / lat / posterior shoulder stretch 20s each/side Review /...
Oct 21 2021
WARM UP - MOBILITY *Set up a barbell in a rack, and pull-out a green band* --- Dynamic lower body / core warm-up / joint rotations Green band hip openers (anterior + posterior/low lunge stretch) Green band front rack/overhead stretch --- Tech/warm-up front squats WOD...
Oct 20 2021
WARM UP - MOBILITY Start on any station/box: 45s on / 15s rest: easy warm-up pace 1) Row 2) Skipping (Singles and DU’s) 3) Bike 4) Step down box jumps --- Dynamic stretch: hips, hamstrings, overhead Review WOD movements and set up. WOD A TWICE AS GOOD Complete 2...
Oct 19 2021
WARM UP - MOBILITYRed band shoulder warm-ups + dynamic stretchesLower body dynamic warm-ups and squat prepWarm-up/tech: hanging/beat swings or ring rows, push-ups, and air squatsReview WODs scaling and movement standards. WOD ACINDY20 Minute AMRAP:5 Pullups10...
