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

July 20 2018

WARM UP – MOBILITY
Full body dynamic joint warm-up
Red band shoulder warm-up/activations/bully stretch
2 rounds:
6-8 bench dips + 10-15s dip extension stretch
6-8 single leg box step-up/side + elevated foot hip & ankle stretch (pistol prep)

Review WOD a movements + scaling options
Give athletes 4-6 mins to warm-up specific movements and prepare.

WOD A
BODY ROCK
Complete for time:
50 Push-ups
40 Overhead walking lunge steps (55/35)
30 Ring dips
20 Pistols
10 Ring muscle-up (Sub 20 pull-ups)
20 Pistols
30 Ring dips
40 Overhead walking lunge steps (55/35)
50 Push-ups

ACCESSORY
Complete at a steady, controlled pace:
1 up to 5: Wall walk + Turkish get-up
(1 Wall walk, 1 Turkish get-up (1R + 1L), 2 Wall walks, 2 Turkish get-ups (2R + 2L)… etc.)
– only walk as high as you can maintain a strong active shoulder position and hollow body
– use a lighter KB or DB weight that allows perfect mechanics and multiple reps without resting

Weekly Summary

Program Summary July 16 – 22nd, 2018

Monday: Push press + Gymnastics/Conditioning WOD
Tuesday: Back squat + Strength (Optional Conditioning)
Wednesday: Long EMOM (mixed movements)
Thursday: Deadlift + Clean WOD
Friday: Bodyweight WOD
Saturday: Benchmark / Hero
Sunday: Snatch + Accessory strength

Program Summary July 9th – 15th, 2018

Monday: Push press / Gymnastics upper body
Tuesday: Deadlift testing + short WOD
Wednesday: Aerobic Conditioning intervals
Thursday: 3 mixed movement AMRAP’s
Friday: Snatch + WOD
Saturday: Benchmark
Sunday: Clean + Jerk + Accessory strength

Program summary July 2nd – 8th

Week 13 of 13: RE-TEST WEEK!

Re-test week is finally here!! It’s time to put our last 3 months of hard work to the test! Make sure you are fuelling up well, and getting lots of sleep to give yourself the best possible opportunity to set a new 1RM. You could have worked really hard and gained strength over the last few months, but if you aren’t feeling good on test day because you haven’t slept or ate enough then you might be setting yourself up for failure. Be sure to arrive in the gym feeling positive, and ready to crush some heavy-a$$ weights!! Good luck!

Monday: Canada Day partner WOD – 2 classes only
Tuesday: power clean / bench press test
Wednesday: big conditioning WOD
Thursday: front squat test
Friday: shoulder press / upper body test
Saturday: benchmark WOD
Sunday: snatch + accessory strength
***Deadlift will be tested next week***

Wod Archive

July 20 2018

WARM UP - MOBILITY Full body dynamic joint warm-up Red band shoulder warm-up/activations/bully stretch 2 rounds: 6-8 bench dips + 10-15s dip extension stretch 6-8 single leg box step-up/side + elevated foot hip & ankle stretch (pistol prep) --- Review WOD a movements...

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July 19 2018

WARM UP - MOBILITY 3 rounds at a steady pace: Banded partner sprints (50ft forwards & Backwards each) 15-20 Banded good mornings 10 Med ball or D-ball squat cleans (increase load each set if possible) --- Review Sumo Deadlift + Seated box jumps WOD A SUMO DEADLIFT X 5...

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July 18 2018

WARM UP - MOBILITY Big dynamic joint warm-up + stretch out Warm-up tech hanging movements (beat swing / ttb / pull-ups / bar muscle-ups). Review other WOD movements and scaling options. WOD A Complete the 3 x 8 min sets at a sustainable/consistent pace throughout....

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July 17 2018

WARM UP - MOBILITY Quick dynamic joint warm-up, then; 2 rounds w/ a light/moderate KB: 10 Russian KB swings (1) / Full swings (2) 10 Alternating step back lunges (1) / Goblet Cossack squats (2) 10 Pause Goblet squats (1) / No pause (2) - 30-45s/side hip opener stretch...

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July 16 2018

WARM UP - MOBILITY Dynamic running warm-up, shoulder circles, thoracic rotations/activations, push-up/down dogs etc. --- Review barbell push press WOD A PUSH PRESS X 3 Every 2 min x 6 sets: Sets 1-3: 5 reps Sets 4-6: 3 reps --- Start at a moderate / smooth set of 5...

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