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 fully coached to ensure your expectations of quality are always exceeded.
Todays WOD
Today’s Wod
May 16 2022
WARM UP – MOBILITY
2-3 mins shoulder burners, circles, rotations etc.
30-40 secs pec stretch against post
Banded should warmups
Push-up & bench dip warmups
–
Tech & practice double KB clean (share KB’s with a partner)
WOD A
DB BENCH PRESS X 8
8 DOUBLE KB CLEANS + 100′ FR CARRY
E3.5MOM x 4 Super sets (14 mins):
8 DB bench press @ 31X1 tempo
8 Double KB cleans + 100′ front rack carry
—
– Partner up and stagger behind 60-90 secs behind your partner
– Benches on outside of the room or under rig to free up floor space for carries
WOD B
Alt. EMOM x 4 sets of each (16 mins)
1) 4-8 Strict ring pull-ups @ 21X1 tempo
2) 12 Alt. DB snatches
3) 4-8 Strict bar dips @ 21X1
4) 10/7 Cal bike
—
– Get into groups of 4 and start on different stations, rotating through in order
– Each station should take 40-45 secs max.
– Bikes can come out onto floor for quicker transitions
ACCESSORY
3-4 Sets:
10-12 KB bicep curls @ 41X1 tempo
10-12 KB skull crushers @ 41X1 tempo
– rest 90 secs –
—
– Hold sides of KB handle for curls
– Hold KB upside-down (handle to head) for skull crushers
Weekly Summary
Program Summary: May 16th – 22nd
Monday: Bench press / upper body WOD
Tuesday: Front squat / lower body
Wednesday: Big sweaty WOD
Thursday: Deadlift / WOD
Friday: Big chipper
Saturday: Benchmark WOD
Sunday: Clean & jerk / strength work
Program Summary: May 9th – 15th
Monday: Bench press benchmark
Tuesday: Back squat / lower body
Wednesday: Big sweaty WOD
Thursday: Jerk / WOD
Friday: Deadlift / WOD
Saturday: Big sweaty WOD
Sunday: Snatch / strength work
Program Summary: May 2nd – 8th
Monday: Press/Jerk + WOD
Tuesday: Box squat + Accessory strength
Wednesday: Conditioning Intervals
Thursday: Snatch/OHS + WOD
Friday: Mixed movement WODs
Saturday: Benchmark / Conditioning
Sunday: Clean & Jerk + Accessory
Wod Archive
May 16 2022
WARM UP - MOBILITY 2-3 mins shoulder burners, circles, rotations etc. 30-40 secs pec stretch against post Banded should warmups Push-up & bench dip warmups - Tech & practice double KB clean (share KB’s with a partner) WOD A DB BENCH PRESS X 8 8 DOUBLE KB...
May 15 2022
WARM UP - MOBILITY Banded shoulder warmups PVC thoracic & shoulder openers Hip openers - 2) BB Snatch warmup WOD A POWER SNATCH X 3 E90SECS x 10 sets: 3 Power snatches --- - Start light and build as needed. Focus on tall extension & speed under bar - Reps can...
May 14 2022
WARM UP - MOBILITY Partner med-ball warmup - Bench walk-outs Banded TTB warmups Jumping lunges Wall walks WOD A 2 STEP 20 min AMRAP: 2 Wall walks 8 Toes to bar 16 Jumping lunges WOD B 20 secs on / 10 secs of x 4 sets of each: Side plank L Side plank R Front plank...
May 13 2022
WARM UP - MOBILITY ** Grab a green & red band ** 1) Leg swings, floor sweepers etc. - 2) Activation (10-15 reps of each) Heels elevated hip thrusts Deadbugs Green band good mornings Red band pull-aparts & lat pull-downs Paloff press Empty BB deadlift w/ red...
May 12 2022
WARM UP - MOBILITY Big dynamic shoulder/upper body warm-up Red band dislocates, flies, pull-aparts, presses Hanging shoulder openers --- Barbell technique review for WOD A complex WOD A PUSH JERK E2MOM x 10 sets (20 mins) Sets 1-3: 3 Strict press from push jerk...
