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

May 26 2019

Sunday, May 26, 2019

WARM UP – MOBILITY

4-5 min aerobic / joint warm-up

Pre-squat hip openers, front rack and overhead stretches

Barbell tech/warm-ups & review WOD A primers

WOD A

Clean and Jerk primer:

Complete 3-4 working/building sets of:

3 Slow clean pulls, 3 Position clean, 1 Push press, 1 Push jerk, 1 Split Jerk (hold 2-3s in both jerks)

WOD B

CLEAN & JERK

Every 2:30 x 8 sets

Sets 1-2: Clean and Jerk x 3 @ 55-65%

Sets 3-4: Clean and Jerk x 2 @ 70-80%

Set 5-8: Clean and Jerk x 1 @ 85-95%

WOD C

CLEAN PULL X 3

PUSH PRESS

Every 2 min x 10 (5 sets each alternating)

1) 3 Clean shrugs @ 115-120% of 1RM clean

2) 5, 4, 3, 2, 1 Push press (Build each rep to a heavy single)

Weekly Summary

Program Summary: May 20th – 26th

Week 7/12: (De-load week)

Monday: Holliday Team WOD (9 & 10:30 Classes)

Tuesday: Back Squat + Lower body accessory

Wednesday: Aerobic conditioning intervals

Thursday: Upper body strength + Accessory

Friday: Snatch technique + Front Squat

Saturday: In-house Throwdown (no regular classes or open gym)

Sunday: Clean & Jerk + Accessory strength

Program Summary: May 13 – 19th

Week 6/12:

Monday: Back Squat + Snatch WOD

Tuesday: Upper body strength

Wednesday: Aerobic conditioning WOD

Thursday: Clean & Jerk + Front Squat

Friday: Bench press + WOD

Saturday: Benchmark / Conditioning

Sunday: Snatch + Accessory strength

Program Summary: May 6th – 12th

Week 5/12:
Monday: Upper body strength + Partner WOD
Tuesday: Back Squat + Clean WOD
Wednesday: Aerobic conditioning intervals
Thursday: Mixed movement WODs
Friday: Snatch + Front Squat
Saturday: Benchmark / Conditioning
Sunday: Clean & Jerk + Accessory strength

Wod Archive

May 26 2019

Sunday, May 26, 2019 WARM UP - MOBILITY 4-5 min aerobic / joint warm-up Pre-squat hip openers, front rack and overhead stretches --- Barbell tech/warm-ups & review WOD A primers WOD A Clean and Jerk primer: Complete 3-4 working/building sets of: 3 Slow clean...

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May 24 2019

WARM UP - MOBILITY Dynamic joint warm-up and stretch (hips / thoracic / shoulders) Tech/Warm-up: Overhead squat / Snatch balance / 3 position snatch WOD A Every 2 min x 4 sets: 3 Snatch grip push press + 3 Overhead squats + 3 Snatch balance (50-60%) WOD B Every 2 min...

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May 23 2019

WARM UP - MOBILITY Dynamic shoulder warm-up and activations for pressing and pulling --- With a light KB warm-up some pressing, pulling, and review Turkish get-ups WOD A Every 90s x 8 sets: (4 sets each alternating) 1) 6-8 Shoulder press @3,1,X,1 2) 6-8 Strict...

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May 22 2019

WARM UP - MOBILITY 3 rounds of alternating between rowing and skipping warm-up drills Lower body stretch (Calves / Hip flexors / Hamstrings etc) WOD A Every 4 min x 8 sets (2 rounds of each - 32 min) 1) 500m Row 2) 2 min AMRAP Doubleunders 3) 500m Run 4) 2 min AMRAP...

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May 21 2019

WARM UP - MOBILITY Dynamic lower body warm-up and banded glute activations/squats Pre-squat hip opener + core warm-ups WOD A Every 3 min x 5 sets: 3 Back squats @3,2,X,1 (55-65% across) --- Don’t go heavy on these, just work on perfecting your mechanics and...

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