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 23 2019

WARM UP – MOBILITY
5-7 mins running/dynamic
2 sets:
5 Bulgarian split squats /side (plyo rd.2)
10 Alt. lateral skater jumps

WOD A
6 X 1 1/4 FRONT SQUATS + 6 X 1 1/4 BACK SQUATS
-Rack bar after FS, take 5-10 secs then re-rack for BS
4 X 1 1/4 FRONT SQUATS + 4 X 1 1/4 BACK SQUATS
E3MOM x 4 sets (12 mins)
Sets 1&2: 6+6
Sets 3&4: 4+4

-Start @ approx. 50-55% of 1RM front squat and build as needed

WOD B
4 sets:
5 Plyo Bulgarian split squats /side
10 Alt. lateral skater jumps
-rest 60 secs-

-Split squats: hold DB’s by side
-Jumps: hold one DB in goblet position as needed

WOD C
Slammy Wally Bally
For total reps (9 mins)

1) 4 sets:
20 secs Wallballs 20/14lb
-rest 10 secs-
20 secs Burpees
-rest 10 secs-

-rest 60 secs-

2) 4 sets:
20 secs Ball slams 40/30lb
-rest 10 secs-
20 secs Burpees
-rest 10 secs-

-Score = total combined reps
-Half the class start on pt.1 half on pt.2

ACCESSORY
5-7 mins bike cool-down/flush
Couch stretch & hip opener lunge x 2-3 mins /side

Weekly Summary

Program Summary: July 22nd – 28th

Monday: Gymnastics / WOD
Tuesday: Lower body / WOD
Wednesday: Big conditioning WOD
Thursday: Upper body / WOD
Friday: Clean / WOD
Saturday: Benchmark
Sunday: Powerlifting day: sumo-deadlift / bench press

Program Summary: July 15th – 21st

Monday: Lower body
Tuesday: Mixed met-con WOD
Wednesday: Big conditioning WOD
Thursday: Upper body
Friday: Clean / WOD
Saturday: Benchmark
Sunday: Snatch / strength work

Program Summary: July 8th – 14th

Monday: Upper body / WOD
Tuesday: Lower body / WOD
Wednesday: Big conditioning WOD
Thursday: Snatch / WOD
Friday: Gymnastics / WOD
Saturday: Benchmark
Sunday: Clean & Jerk / strength work

Wod Archive

July 23 2019

WARM UP - MOBILITY 5-7 mins running/dynamic 2 sets: 5 Bulgarian split squats /side (plyo rd.2) 10 Alt. lateral skater jumps WOD A 6 X 1 1/4 FRONT SQUATS + 6 X 1 1/4 BACK SQUATS -Rack bar after FS, take 5-10 secs then re-rack for BS 4 X 1 1/4 FRONT SQUATS + 4 X 1 1/4...

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July 22 2019

WARM UP - MOBILITY 4-5 mins Banded shoulder warmups - 2 rounds: 5 Hollow rocks + 5 V-ups 5 sec superman hold + 5 superman raises 2 Wall walks - kick to handstand plus hold/shrugs rd.2 5 Scap pull-ups + 5 beat swings WOD A E2.5MOM x 4 sets (10 mins) 30-50 Double unders...

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July 21 2019

WARM UP - MOBILITY Dynamic lower body PVC shoulder/thoracic openers Snatch warmup WOD A HANG POWER SNATCH + POWER SNATCH + 2 OHS E2MOM x 7 sets: Hang Power Snatch + Power Snatch + 2 OHS --- -You can drop after or go T&G after HPS -Start @ approx. 60-65% and build...

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July 20 2019

WARM UP - MOBILITY Agility ladder + dynamic - Partner up and do 3 x 30 sec warmup intervals on either the ski or bike, increasing intensity each round WOD A 2km SKI-CROSS With a partner, ski 2km as a team in 200m Intervals ---REST 3-5 MINS--- 3km SCIENCE WORLD RUN...

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July 19 2019

WARM UP - MOBILITY 4-5 mins running/jumping/plyo warmup --- 2 sets: 10 BB g-mornings 5 Back squats + 5 jumping squats 5 Muscle cleans + 5 power cleans 30-40 secs wrist stretch WOD A POWER CLEAN POWER CLEAN X 2 EMOM x 16 mins: Mins 1-4: 6 T&G Power cleans -Rest 2...

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