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
July 9 2020
WARM UP – MOBILITY
1) 5 mins hamstrings and spine mobility drills
–
2) 2 sets:
10-15 Banded good mornings (green)
10-15 BB deadlifts
10-15 BB hip thrusts (from floor)
30 secs plank hold (add light weight optional)
WOD A
E3MOM x 5 sets:
8-8-6-6-6 Deadlifts
—
– Not T&G
– Build as needed across the 5 sets but don’t go too heavy, keep reps smooth
—
604 At Home:
– If you only have light weights then perform 4-5 sets of 8-10 single leg RDL’s per side, resting 60-90 secs between sets
WOD B
3 super sets:
15 Barbell good mornings
10 Bulgarian split squats /side
40-60 secs Weighted plank hold
– rest 1:30 – 2 mins –
—
– Hold a pair DB/KB’s by sides for SS
—
604 At Home:
– Hold weight on upper back for GM, or use bands
Weekly Summary
Program Summary: July 6th – 12th
Monday: Big mixed movement WOD
Tuesday: Barbell complex / met-con
Wednesday: Upper body / gymnastics
Thursday: Deadlift / lower body
Friday: CrossFit benchmark
Saturday: Big conditioning WOD
Sunday: Snatch + Accessory Strength
Program Summary: June 29th – July 5th
Monday: Box squat + Lower body Conditioning
Tuesday: Upper body strength + WOD
Wednesday: Happy Canada Day!! (Gym Closed)
Thursday: EMOMs Gymnastics & Barbell
Friday: Deadlift & Bench press
Saturday: Benchmark / Conditioning WOD
Sunday: Clean & Jerk + Accessory Strength
Program Summary: June 22nd – 28th
Monday: Back Squat / lower body
Tuesday: Mixed movement met-cons
Wednesday: Gymnastics / conditioning
Thursday: Clean + front squat complex / deadlift WOD
Friday: Bench press / upper body
Saturday: Benchmark / Conditioning WOD
Sunday: Snatch + Accessory Strength
Wod Archive
July 9 2020
WARM UP - MOBILITY 1) 5 mins hamstrings and spine mobility drills - 2) 2 sets: 10-15 Banded good mornings (green) 10-15 BB deadlifts 10-15 BB hip thrusts (from floor) 30 secs plank hold (add light weight optional) WOD A E3MOM x 5 sets: 8-8-6-6-6 Deadlifts --- - Not...
July 8 2020
WARM UP - MOBILITY 1) 2 sets: 2-3 Banded shoulder warmups 5 Inch worms 10 Hollow rocks 10 Supermans 5 Scap pull-ups 5 Beat swings 10 Bench dips --- 2) Warmup WOD A movements WOD A (20 mins total) A1) Alt. EMOM x 4 sets of each: 1) 5-10 HSPU's 2) 10-15 Toes to bar---...
July 7 2020
WARM UP - MOBILITY 1) 3 sets, 15-20 secs per exercise: Jogging on the spot Squat thrusts Jumping jacks High knees Butt kicks Air squats - rest 20-30 secs between sets - --- 2) Front squat prep: Hip openers PVC pipe: thoracic & shoulder openers, wrist & front...
July 6 2020
WARM UP - MOBILITY 1) 3 sets: 15-20 Box step-ups / lateral step-overs / 8-10 jump overs 10-15 Ring rows / scap pull-ups + beat swings / 5-8 strict or jumping pull-ups Empty bar: 10-15 shoulder press / push press / push jerk *Change the exercise each set: 1 / 2 / 3 ---...
July 5 2020
WARM UP - MOBILITY 3-4 min aerobic warm-up Dynamic joint warm-up + Stretch --- Review/Tech: 3 position clean and Jerk WOD A 3 POSITION CLEAN + 3 JERKS Perform 1 clean from the high hang, knees, then floor, then 3 jerks (any style) You may drop and re-set before the...
