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 21 2018

Monday, 21 May, 2018

WARM UP – MOBILITY
Big dynamic stretch
Review WOD movements

WOD A

PARTNER CINDY AMRAP
10 min AMRAP with a partner, alternate complete rounds:
5 pull-ups
10 push-ups
15 air squats

Choose a rep scheme/progression that allows fast rounds & movements to be UB
—–REST 5 MINS—–
PARTNER DT AMRAP
10 min AMRAP with a partner, alternate complete rounds:
9 deadlifts 155/105lb
6 hang power cleans
3 jerks

Choose a rep scheme/progression that allows fast rounds & movements to be UB
—–REST 5 MINS—–
PARTNER OPEN AMRAP
10 min AMRAP with a partner, alternate complete rounds:
7 thrusters 95/65lb
7 burpees over bar

Choose a rep scheme/progression that allows fast rounds & movements to be UB

Weekly Summary

Programming Summary May 21st – 27th

Week 7 of 13: de-load week

This week we will be taking the weight & volume down a bit to allow our bodies to recover after a few hard and heavy weeks of training. On that note, make sure you follow the program guidelines, and avoid the temptation to go heavier than prescribed.
De-load weeks are essential to the long term success of a program, so don’t see it as “slacking off”!
Enjoy a fun week of training!

Monday: Holiday WOD, 9 & 10:30am classes only
Tuesday: Upper Body
Wed: Front Squat & Back Squat
Thu: Big Conditioning Day
Friday: Snatch / WOD
Sat: Benchmark WOD
Sunday: Clean & Jerk / Strength Work

Programming Summary May 14th – 20th

Week 6 of 13: hypertrophy / strength block

Monday: Front Squat & Back Squat / Squat Accessory
Tuesday: Upper Body
Wed: Big Conditioning Day
Thursday: C&J / Squat
Friday: Deadlift / Bench Press
Sat: Benchmark WOD
Sunday: Snatch / Strength Work

Programming Summary May 7th – 13th

Week 5 of 13: hypertrophy / strength block

Monday: Front Squat & Back Squat / Squat Accessory
Tuesday: Upper Body / WOD
Wed: Snatch / Clean
Thursday: Big Conditioning Day
Friday: Squat / WOD
Sat: Bench Press / WOD
Sunday: Snatch / Strength Work

Wod Archive

May 21 2018

Monday, 21 May, 2018 WARM UP - MOBILITY Big dynamic stretch Review WOD movements WOD A PARTNER CINDY AMRAP 10 min AMRAP with a partner, alternate complete rounds: 5 pull-ups 10 push-ups 15 air squats --- Choose a rep scheme/progression that allows fast rounds &...

read more

May 20 2018

WARM UP - MOBILITY Big dynamic stretch --- Snatch warmup w/BB WOD A SNATCH X 2 1) 20 mins to establish a 2RM Snatch --- 2) E2.5MOM x 3 sets: 2 Snatches @ 85-90% A1 WOD B PAUSE HANG SN PULL + PAUSE SN PULL + SN PULL Pause at knees for 3 secs E2.5MOM x 5 sets: 1 set of...

read more

May 19 2018

WARM UP - MOBILITY Big dynamic stretch WOD A MORRISON Complete for time: 50-40-30-20-10 reps of: Wallballs (20/14lb) Box jumps (24/20") Kettlebell swings (24/16kg) --- -Beg/Int athletes may choose to scale reps if needed (30-25-20-15-10 - 100 rep total vs 150 rx) -You...

read more

May 18 2018

WARM UP - MOBILITY 2 rounds, 8-10 reps per movement: Band whippets Band pull-aparts Cobra push-ups V-ups Good mornings w/BB WOD A BENCH PRESS X 4 DEADLIFT X 4 Alt. E90SECS x 4 sets of each: 1) 8-6-4-4 bench press 2) 8-6-4-4 deadlift --- Approx. percentages:...

read more

May 17 2018

WARM UP - MOBILITY Big dynamic stretch --- C&J warmup w/BB WOD A CLEAN & JERK 2 T&G POWER CLEANS + 1 HANG CLEAN + 2 JERKS 6-7 mins to warmup, then one set of the complex E3MOM x 5 sets @ 70-80%+ of 1RM C&J You may build as needed WOD B BACK SQUAT 1 1/4 BACK SQUAT X 3...

read more