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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 29 2021

Thursday, July 29, 2021

WARM UP – MOBILITY
Pull out a dowel and a barbell
Dynamic hip and shoulder rotations
Pre-squat hip openers

Dowel dislocates, thoracic/shoulder openers

Review: Overhead squat + Power snatch with dowel and empty barbell

WOD A
POWER SNATCH + OVERHEAD SQUAT
Every 2 min x 8 sets: (16 mins)
Sets 1-2: 3 power snatch + 3 overhead squats
Sets 3-4: 2 power snatch + 2 overhead squats

Sets 5-8: 1 power snatch + 1 overhead squats

Start at a light-moderate weight for the 3+3 and build slowly to a heavy set of 1+1

WOD B
ALL DAT TABATA
Complete 6 rounds of:
20s Toes to bar
10s rest
20s Alternating hang dumbbell snatch (50/35)
10s rest
20s Air squats
10s rest
20s Doubleunders

10s rest

Rest for 2 min after every 2 complete rounds
(4 min on – 2 min rest – 4 min on – 2 min rest – 4 min on = 16 min total)
Score like a normal tabata: combine your lowest # of reps of each movement for a final score.
(Lowest # of TTB + Snatch + Squat + DU combined)

ACCESSORY
Spend 8-10 minutes building to a heavy Turkish get-up
TURKISH GET UP
1 Rep Max requires the weight be lifted once per side

Weekly Summary

Weekly Summary: July 26th – Aug 1st

Monday: Upper body strength + WOD
Tuesday: Back squat + Lower body strength
Wednesday: Big conditioning WOD
Thursday: Snatch + OHS / Interval WOD
Friday: Gymnastics + WOD
Saturday: 604 Pride WOD!!
Sunday: Clean & Jerk + Accessory strength

Weekly Summary: July 19th – 25th

Monday: Chipper / Core
Tuesday: Back squat / WOD
Wednesday: Big sweaty WOD
Thursday: Upper body / WOD
Friday: Deadlift / WOD
Saturday: Individual training day / Benchmark
Sunday: Snatch + Accessory strength

Weekly Summary: July 12th – 18th 

Monday: Upper body / Conditioning
Tuesday: Back squat / Clean WOD
Wednesday: Conditioning intervals
Thursday: Snatch / Deadlift
Friday: Bench press / WOD
Saturday: Individual training day / Conditioning WOD
Sunday: Clean & Jerk + Accessory strength

Wod Archive

July 29 2021

Thursday, July 29, 2021 WARM UP - MOBILITYPull out a dowel and a barbellDynamic hip and shoulder rotationsPre-squat hip openers Dowel dislocates, thoracic/shoulder openers Review: Overhead squat + Power snatch with dowel and empty barbell WOD APOWER SNATCH + OVERHEAD...

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July 28 2021

WARM UP - MOBILITY 200m Run + 200m Row (or other machine) Dynamic hip, hamstring, calf stretches Scorpions, Cobra push-ups, Burpee review Box step ups, Step down box jumps, box jump review WOD A HOT MESS Complete 3 rounds for time: Row 800m 30 Burpees (6" jump + two...

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July 27 2021

WARM UP - MOBILITYDynamic joint warm-up, hip rotations, pre-squat hip openers2 rounds:15-20 Banded glute steps (red band around feet)8-10 Air squats / Barbell Back squats @3,1,X,0 10-15 Hollow rocks / Deadbugs Tech: Back squat and review tempo, breathing and bracing...

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July 26 2021

WARM UP - MOBILITY *Pull out a barbell, a red band, and a static dip station if needed* Dynamic upper body joint warm-ups and red band activation drills --- 3 Inchworms to 3-5 push-ups + 5-7s Downdog stretch 15-20s Ring or bar dip support hold 8-10 Bench dips + 15-20s...

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July 25 2021

Sunday, July 25, 2021WOD A** Grab a red band, PVC pipe & barbell **2-3 mins Running on the spot, high knees, speed skaters etc.PVC thoracic rotations & shoulder openers, hip openers Red band shoulder warmups Big BB snatch warmup (start with OHS & snatch...

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