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...
read moreMay 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...
read moreMay 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...
read moreMay 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...
read moreMay 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...
read more
