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

Nov 17 2019

WARM UP – MOBILITY

Big dynamic warmup

BB C&J warmup for WOD A

WOD A

SEGMENTED CLEAN DL + CLEAN PULL + CLEAN + JERK

– Segmented DL: 2 sec pause just off floor, knees, high hang

20 mins to build to a heavy set in the complex

WOD B

GOOD MORNING X 6

Alt. E90SECS x 4 sets of each:

1) 8-8-6-6 Good mornings

2) 8-8-6-6 DB split press

WOD C

4 Super sets:

10 Double DB upright rows w/ secs negative

15-20 Supinated banded low rows

– rest 90 secs –

Weekly Summary

Program Summary: Nov 11th – Nov 17th

Monday: Remembrance Day WOD “Nutts”
Tuesday: Sumo deadlift / WOD
Wednesday: Big conditioning WOD
Thursday: Upper body / WOD
Friday: Squat / WOD
Saturday: Benchmark
Sunday:  C&J / strength work

Program Summary: Nov 4th – Nov 10th

Monday: Squat / lower body

Tuesday: Jerk / WOD

Wednesday: Big conditioning WOD

Thursday: Sumo deadlift / WOD

Friday: Open WOD 20.5

Saturday: Memorial WOD for Richard Neindorf

Sunday: Snatch / strength work

Program Summary: Oct 28th – Nov 3rd

Monday: Mixed met-con / core work
Tuesday: Squat / lower body
Wednesday: Big conditioning WOD
Thursday: Spooky Halloween partner WOD!
Friday: Sumo deadlift / WOD
Saturday: Open WOD 20.4
Sunday:  Clean & jerk / strength work

Wod Archive

Nov 17 2019

WARM UP - MOBILITY Big dynamic warmup --- BB C&J warmup for WOD A WOD A SEGMENTED CLEAN DL + CLEAN PULL + CLEAN + JERK - Segmented DL: 2 sec pause just off floor, knees, high hang 20 mins to build to a heavy set in the complex WOD B GOOD MORNING X 6 Alt. E90SECS x...

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Nov 16 2019

WARM UP - MOBILITY Agility ladder + dynamic WOD A STEWIE & BRIAN PT. 1 OF 2 12 min AMRAP with a partner: 30 Cal bike 45 Ball Slams 40/30lb 6 Rope climbs --- - Split reps as evenly as possible - rest 6 mins between pt. 1 & 2 - STEWIE & BRIAN PT. 2 OF 2 12...

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Nov 15 2019

WARM UP - MOBILITY Dynamic hip openers Banded glute/squat warmup WOD A PAUSE BACK SQUAT X 3 E2MOM x 6 sets: 3 Pause back squats --- - 3 secs pause in bottom position - Approx 55-65% - the goal is not to max out today, keep reps fast and explosive WOD B HAWAII 5-0 5...

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Nov 13 2019

WARM UP - MOBILITY Skipping + dynamic warmupWOD A WHERE THE PARTY AT PT. 1 OF 4 7 min AMRAP: 15 Cal Ski 10 D-ball over shoulder 100/70lb - rest 3 mins before starting part 2 - WHERE THE PARTY AT PT. 2 OF 4 7 min AMRAP: 400m Row 80 Double unders - Rest 3 mins before...

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Nov 12 2019

WARM UP - MOBILITY 3-4 mins dynamic --- 2 rounds: 5 Bird-dogs /side 10 Straight leg sit-ups 5 KB RDL's /side 10 Sumo squats - KB held in goblet position WOD A E90SECS x 8 super sets (12 mins) 3 Sumo deadlifts 6-8 Push-ups --- - This is a de-load week for deadlifts,...

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