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 24 2018

WARM UP – MOBILITY
Banded shoulder warm-ups/stretches + hip openers

OHS, power snatch, hang squat clean warm-up w/BB

WOD A
HOUSTON, WE HAVE LIFT-OFF!
E2.5MOM x 5 sets:
3 T&G power snatches
3 overhead squats
3 hang squat cleans

-build as needed, record heaviest weight used
-drop after 3rd OHS, quick reset

WOD B
THRUST ME DEAD
For time:
21-15-9 pull-ups
15-12-9 deadlifts 225/155lb
12-9-6 DB thrusters 2 x 50/35lb

Pull-ups: 2-3 sets
Deadlifts & thrusters: 1-2 sets, 50-60% of 1RM DL

ACCESSORY
1) 3 sets:
15-20 GHD hip extensions
12-15 DB Arnold press
12-15 double DB bent over rows

2) crossover recovery

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 24 2018

WARM UP - MOBILITY Banded shoulder warm-ups/stretches + hip openers --- OHS, power snatch, hang squat clean warm-up w/BB WOD A HOUSTON, WE HAVE LIFT-OFF! E2.5MOM x 5 sets: 3 T&G power snatches 3 overhead squats 3 hang squat cleans --- -build as needed, record heaviest...

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May 24 2018

WARM UP - MOBILITY 6-7 mins dynamic laps/lengths, then allow a few mins to warmup the exercises you're starting on WOD A LIVE - LAUGH - LUNGS For time: 1km Row 200 double unders ---rest 3 mins--- 40 burpees 4 lap sled drag around rig 135/105lb ---rest 3 mins--- 2km...

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May 23 2018

Wednesday, 23 May, 2018 WARM UP - MOBILITY 5 mins lower body/hip warmup Pre-squat glute & core activation WOD A E3.5MOM x 3 sets: 2 front squats + 3 back squats @ 31X1 tempo, @ approx. 55-65% of 1RM front squat -This week is a de-load week, so keep weights...

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May 22 2018

WARM UP - MOBILITY Banded shoulder warmups Review and practice a set of WOD A movements WOD A SHOULDER PRESS X 5 Alt. E90SECS x 3 sets of each: 1) 8 shoulder press @ approx. 70% of 5RM 2) 8 Cuban rotations w/ light plates or DB's 3) 10-15 90/90 banded posterior flies...

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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 &...

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