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
Sept 17 2019
WARM UP – MOBILITY
5 mins dynamic hips
Banded glute warmup
WOD A
BOX BACK SQUAT X 4
E3MOM x 6 sets – Box back squats @3,1,X,1
Sets 1&2: 6 reps @ 65-70%
Sets 3-6: 4 reps @ 75%+ (build on last week)
—
– Use a bench or box that puts your hips at or just above parallel. De-load and pause on the box each rep.
WOD B
12 ALT. FRONT RACK STEP BACK LUNGES + 12 RDL’S
Complete lunges, drop the bar to hang position and immediately complete RDL’s
4 super sets:
12 Alt. front rack step back lunges
12 RDL’s
—rest 1:30-2 mins—
—
-Ideally partner up and alternate complete sets, resting roughly 1:30-2 mins
ACCESSORY
3-4 super sets:
6 DB side lungs /side
12 Alt. speed skater jumps /side
-rest 60-90 secs-
Optional Conditioning
SKI: 30S SPRINT / 90S REST X 8
Sprint Ski-erg for 30s, Rest 90s x 8 sets
– Score is total number of meters skied across all 8 sets
– use paper scraps to record (M) for each round
– Set up skis for (30s on / 30s rest) and partner up
Weekly Summary
Program Summary: Sept 16th – 22nd
Monday: Multiple met-cons
Tuesday: Back squat / lower body
Wednesday: Big conditioning WOD
Thursday: Upper body / WOD
Friday: Clean / WOD
Saturday: Benchmark
Sunday: Snatch / strength work
Program Summary: Sept 9th – 15th
Monday: Back Squat + WOD
Tuesday: Power Clean / Gymnastics
Wednesday: Aerobic conditioning
Thursday: Snatch complex + WOD
Friday: Bench press + WOD
Saturday: Benchmark / Conditioning
Sunday: Clean & Jerk + Accessory strength
Program Summary: Sept 2nd – 8th
Monday: Labour Day – Holliday Classes
Tuesday: Back squat + Lower body / Pull-up strength
Wednesday: Aerobic conditioning
Thursday: Clean & Jerk + Gymnastics WOD
Friday: Multiple / mixed movement WODs
Saturday: Benchmark / Conditioning
Sunday: Snatch + Strength
Wod Archive
Sept 17 2019
WARM UP - MOBILITY 5 mins dynamic hips Banded glute warmup WOD A BOX BACK SQUAT X 4 E3MOM x 6 sets - Box back squats @3,1,X,1 Sets 1&2: 6 reps @ 65-70% Sets 3-6: 4 reps @ 75%+ (build on last week) --- - Use a bench or box that puts your hips at or just above...
Sept 16 2019
WARM UP - MOBILITY Agility ladder + dynamic --- Tech WOD movements, then 8-10 mins to warmup Get into groups of 3 and share equipment, start on any couplet and move in orderWOD A NOBODY MAKES ME BLEED MY OWN BLOOD 2 Rounds for total reps (25 mins)1) 3 min AMRAP 15...
Sept 15 2019
WARM UP - MOBILITY Big dynamic joint warm-up and full body dynamic stretch Mobility: Plate squats and squat holds, Single leg (Lunge position) holds with plate on upper thigh for ankle work. Green band overhead and front rack stretch. --- Tech / Warm-up: Front squat,...
Sept 14 2019
WARM UP - MOBILITY 3 rounds, alternate with a partner: 1) 60s row (easy - moderate - hard) 2) Dynamic stretches: 1) Leg swings + Sampson lunges 2) Banded dislocates + pull aparts 3) Scap pull-ups + beat swings + ttb warm-ups --- Review all WOD movements and scaling...
Sept 13 2019
WARM UP - MOBILITY Quick dynamic shoulder warm-up + banded activations (pull apart, flys, rows etc.) 6-8/each: Scorpion / Iron cross / push-up to down dog WOD A 1 1/4 BENCH PRESS X 8 4 sec descent on each rep BENT OVER ROW X 8 Every 3:30 x 4 supersets: 8 x 1+1/4 Bench...
