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
Feb 23 2020
WARM UP – MOBILITY
Big dynamic stretch
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BB warmup for WOD A
WOD A
2 HANG POWER CLEANS + 2 PUSH JERKS
3 HANG CLEANS + 3 SPLIT JERKS
E90SECS x 15 sets (22.5 mins)
Sets 1-4: 3 Hang muscle cleans + 3 push press
Set 5: rest
Sets 6-9: 2 Hang power cleans + 2 push jerks
Sets 10&11: rest
Sets 12-15: 1 Hang clean + 1 split jerk
—
– Start light on the hang muscle cleans, treat these as a technique primer
– Gradually build over the course of the workout – you don’t have to build every set however
– By the last couple of sets you should be establishing a heavy or max hang clean + split jerk
WOD B
FRONT SQUAT
FRONT SQUAT X 6
Alt. E90SECS x 4 sets of each (12 mins)
1) 6 Front squats @ 65-75% of 1RM
2) 12/10/8/8 DB bench press – building
ACCESSORY
3-4 sets:
As an UB KB complex:
100′ front rack carry
200′ Farmers carry
30 Banded face-pulls
– rest 90 secs –
Weekly Summary
Program Summary: Feb 17th – 23rd
(training cycle week 5)
Monday: ***Family Day Holiday WOD, 9 & 10:30am classes ONLY***
Tuesday: Heavy back squat / lower body accessory
Wednesday: Conditioning
Thursday: Upper body strength / WOD
Friday: Snatch / strength work
Saturday: Benchmark WOD
Sunday: Clean & jerk / strength accessory
Program Summary: Feb 10th – 16th
training cycle week 4
Monday: Gymnastics / UB strength
Tuesday: Back squat (volume week) + WOD
Wednesday: Conditioning
Thursday: Shorter mixed movement WODs
Friday: Clean & Jerk / Deadlift
Saturday: Benchmark WOD
Sunday: Snatch / Strength accessory
Program Summary: Feb 3rd – 9th
Training cycle week 3
Monday: Heavy back squat / lower body strength
Tuesday: Upper body + WOD
Wednesday: Conditioning Intervals
Thursday: Snatch / Oly strength
Friday: Mixed modal WODs
Saturday: Benchmark / Hero
Sunday: Clean & Jerk / strength
Wod Archive
Feb 23 2020
WARM UP - MOBILITY Big dynamic stretch --- BB warmup for WOD A WOD A 2 HANG POWER CLEANS + 2 PUSH JERKS 3 HANG CLEANS + 3 SPLIT JERKS E90SECS x 15 sets (22.5 mins) Sets 1-4: 3 Hang muscle cleans + 3 push press Set 5: rest Sets 6-9: 2 Hang power cleans + 2 push jerks...
Feb 22 2020
WARM UP - MOBILITY Skipping + dynamic warmup --- 2 rounds: 10 BB good mornings 10 BB glute bridges 10 V-ups WOD A JOKER For time: 1, 2, 3...10 Toes to bar 10, 9, 8...1 Deadlifts 225/155lb --- REST 5 MINS --- ANNIE 50-40-30-20-10 Reps for time: Double-unders...
Feb 21 2020
WARM UP - MOBILITY 5-7 mins dynamic hip openers --- 2 sets: 10 Cuban press with light plates 10 PVC dislocates 10 PVC overhead squats --- Snatch warmup for WOD A WOD A 2 POWER SNATCHES + 2 HANG SNATCHES E2MOM x 7 sets: 2 Power snatches + 2 hang snatches --- - You may...
Feb 20 2020
WARM UP - MOBILITY Red band & KB shoulder warmups Kick to HS and scap pull-ups etc. WOD A WEIGHTED PULL-UP X 3 Alt. Every 1:15 x 5 sets of each (12.5 mins) 1) 3-5 Strict HSPU's 2) 5/5/3/3/3 Weighted Pull-ups --- - Work on a more challenging than normal HSPU...
Feb 19 2020
WARM UP - MOBILITY Big dynamic stretch WOD A RUNNING WITH THE DEVIL 5 Rounds for time: 14 Alt. SA devils press 50/35lb 500m run WOD B 1) 3 super sets: 8-12 Strict toes to rings 20-25 KB side bends + 100' farmers carry /side - rest 60 secs - --- 2) 3 super sets: 30-60...
