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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

Dec 2 2022

WARM UP – MOBILITY

Dynamic laps

Band & KB shoulder warmups

Review STO options & TTB progressions

WOD A

Sweater Weather

16 min partner AMRAP:

8 Shoulder to overhead 135/95lb

8 Pushups

8 Toes to bar

– Alternate complete rounds

– Rounds should be pretty quick and UB so scale weight accordingly, & reps to 6 if needed

WOD B

Aye Aye Captain!

10 min partner AMRAP:

Alternate 10/7 cal row sprints

– Score = total cals

ACCESSORY

3 Super sets:

12-15 Side delt raises

10-12 Upright rows

15-20 Face pulls

– rest 90 secs –

Weekly Summary

Program Summary: Nov 28th – Dec 4th

Program Summary: Nov 28th – Dec 4th

Monday: Biiiig chipper

Tuesday: Overhead squat / WOD

Wednesday: Big Sweaty WOD

Thursday: Clean / Deadlift

Friday: ** MODIFIED SCHEDULE FOR HOLIDAY PARTY ** Upper body / WOD

Saturday: ** CLOSED FOR HOLIDAY PARTY CLEANUP **

Sunday: Snatch / Strength

Program Summary: Nov 21st – 27th

Monday: Clean / WOD

Tuesday: Bench press / WOD

Wednesday: Big Sweaty WOD

Thursday: Back Squat / WOD

Friday: Snatch / WOD

Saturday: Big sweaty WOD

Sunday: Clean & Jerk / Strength

Program Summary: Nov 14th – 20th

Monday: Deadlift / Lower Body
Tuesday: Gymnastics / WOD
Wednesday: Big Sweaty WOD
Thursday: Back Squat / Clean WOD
Friday: Press / Upper Body
Saturday: Big sweaty WOD
Sunday: Snatch / Strength

Wod Archive

Dec 2 2022

WARM UP - MOBILITY Dynamic laps - Band & KB shoulder warmups - Review STO options & TTB progressions WOD A Sweater Weather 16 min partner AMRAP: 8 Shoulder to overhead 135/95lb 8 Pushups 8 Toes to bar --- - Alternate complete rounds - Rounds should be pretty...

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Dec 1 2022

WARM UP - MOBILITY Laps of rig + dynamic hamstrings & hips - 2 Sets: 8-12 Banded plank rows /side (from elbows or hands) 15 Banded good mornings 10-15 banded glute steps /side 10 Plate squats @ 32X1 tempo - BB hang clean warmup WOD A HANG CLEAN X 5 E90SECS x 7...

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Nov 30 2022

WARM UP - MOBILITY Tabata row, ski, or bike - warmup pace to start but gradually build pace over the 8 sets. - 2 sets, 8-10 reps each: Ring rows / pullups (strict, kipping, ring etc.) Bench dips / dips (bar, ring) Hollow rocks / V-ups 1-2 Wall walks / Kick to...

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Nov 29 2022

WARM UP - MOBILITY Dynamic laps - Banded shoulder warmups & core warmups - BB warmup for WOD A WOD A 2 Power Snatches + 2 Overhead Squats E2MOM x 5 sets: 2 T&G power snatches + 2 overhead squats --- - Treat these as a primer for WOD B, building heavier than...

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Nov 28 2022

WARM UP - MOBILITY Dynamic laps - Quick DB warmup WOD movements WOD A The Very Fun Fifty For time (35 min cap) 50/45 Cal row, 45/40 cal ski, 40/35 Cal bike 50 Lunges 50/35lb (hold DB anywhere) 50 Pullups 50 Wallballs 20/14lb 150 Double unders 50 Alt. DB snatches...

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