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 led by two coaches to ensure your expectations of quality are always exceeded.

Today’s Wod

Sept 19 2020

WARM UP – MOBILITY

** Grab a barbell **

1) 2 sets:

60 secs row or bike

3-4 mins dynamic stretches

2)

BB HPC tech/warmup

Then, approx, 7-8 mins to warmup to a HPC triple heavier than your WOD weight

WOD A

ROWBRA KAI

15 min AMRAP:

15/12 Cal row or 12/9 Cal bike

12 Hang power cleans 115/75lb

9 Burpees over bar

Weekly Summary

Program Summary: Sept 7th – 13th

Monday: Labour Day – Closed
Tuesday: Power Snatch + WOD
Wednesday: Front squat + Interval WOD
Thursday: Deadlift + LB Strength
Friday: Gymnastics / Conditioning
Saturday: Benchmark WOD
Sunday: Clean & Jerk

Program Summary: Aug 31st – Sept 6th

Monday: Back squat / lower body

Tuesday: Mixed met-cons

Wednesday: Gymnastics / benchmark WOD

Thursday: Clean / barbell cycling

Friday: Upper body hypertrophy  

Saturday: Conditioning WOD

Sunday: Snatch / strength work

Program Summary: Aug 24th – 30th

Monday: Barbell / Gymnastics WOD

Tuesday: Deadlift + WOD 

Wednesday: “Julia” 604 Memorial WOD for Julia Lane

Thursday: Snatch + Front squat

Friday: Bench press + WOD 

Saturday: Conditioning WOD

Sunday: Clean & Jerk

Wod Archive

Sept 19 2020

WARM UP - MOBILITY ** Grab a barbell ** 1) 2 sets: 60 secs row or bike 3-4 mins dynamic stretches --- 2) BB HPC tech/warmup Then, approx, 7-8 mins to warmup to a HPC triple heavier than your WOD weight WOD A ROWBRA KAI 15 min AMRAP: 15/12 Cal row or 12/9 Cal bike 12...

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Sept 18 2020

WARM UP - MOBILITY * Grab a wallball * 2-3 sets: 30-40 secs Skipping / DU's 30-40 secs High knees, butt kicks, lateral skater jumps etc. Dynamic hip openers Squats, presses, wallballs etc. WOD A WHEN KAREN MET ANNIE 50-40-30-20-10 reps for time: Wallballs 20/14lb...

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Sept 17 2020

WARM UP - MOBILITY 1) 4-5 mins jog on the spot / dynamic --- 2) 2 sets: 10 Band OH raises + shoulder circles 10 Band presses 10 BB good mornings 5 SN grip deadlifts 5 Muscle snatches / power snatches 10 Front squats / thrusters 10 Push press / (just the thrusters...

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Sept 16 2020

WARM UP - MOBILITY 1) 3-4 mins Shoulder circles, rotations etc. - 2) 2 sets: 10 /side off the knee external rotations w/ light plate 10-15 BTN band presses 10-15 Supinated band pull-aparts 20-30 Empty BB bench presses WOD A BENCH PRESS X 4 (25 mins total) 6-7 mins...

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Sept 15 2020

WARM UP - MOBILITY Skipping + big dynamic warmup --- Steady pace on the AMRAP's today; focus on quality movement for the core exercises WOD A CORE BLIMEY PT. 1 OF 3 10 min AMRAP: 20 Double unders 15 Ball slams 30/20lb 10 Hanging knee raise + windshield wipers --- rest...

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