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
Mar 20 2019
WARM UP – MOBILITY
Big dynamic warm-up and hip and shoulder rotations
Green band: anterior & posterior hip openers + front rack stretch
—
With an empty barbell:
6-8 each: Front squat, Push press, Thruster
– rest –
4-5 each: Clean pull, High hang clean, Hang clean, Full Clean
WOD A
CLEAN
Every 90s x 10 sets: (15 mins)
Sets 1-3: 3 Position Clean (High hang, Hang, Floor) as a complex, no dropping (50-60%)
Sets 4-6: 1 Clean Pull + 1 Hang Clean (65-75%)
Sets 7-10: 1 Clean (80-90%)
WOD B
Every 90s x 12 (4 sets of each alternating – 18 min)
C1) 8-10 Thrusters (keep these light, fast and smooth)
C2) 6-10 Chest to bar pull-ups (or Jumping C2B)
C3) 5-7 D-Ball Cleans (heavy but smooth weight)
ACCESSORY
3 sets:
10-12 Goblet cossack squats (5-6/side)
12-15 GHD Sit-ups (Adv athletes use a light med ball, scale to weighted ab-mat sit-ups)
90s Echo Bike @80-85% effort (steady push but not a sprint)
– rest 2 min between sets –
Weekly Summary
Program Summary: March 18th – 24th
Monday: Upper Body strength / Interval conditioning
Tuesday: Gymnastics / Conditioning
Wednesday: Clean + Thruster/Pull-up (Skill work)
Thursday: Stability/Mobility & Conditioning
Friday: CrossFit Open 19.5
Saturday: Benchmark
Sunday: Snatch + Accessory strength
Program Summary: March 11th – 17th
Monday: Barbell WOD + Upper body strength
Tuesday: Team conditioning WOD
Wednesday: Benchmark WOD + Front Squat
Thursday: Stability / Mobility / Conditioning
Friday: CrossFit Open 19.4
Saturday: Benchmark / Hero / Conditioning
Sunday: Clean & Jerk + Accessory strength
Program Summary: March 4th – 10th
Monday: Gymnastics skills + Partner WOD
Tuesday: Back squat + OHS WOD
Wednesday: Power Clean / Deadlift WOD
Thursday: Stability / Mobility / Light conditioning
Friday: CrossFit Open 19.3
Saturday: Benchmark / Conditioning
Sunday: Snatch + accessory strength
Wod Archive
Mar 20 2019
WARM UP - MOBILITY Big dynamic warm-up and hip and shoulder rotations Green band: anterior & posterior hip openers + front rack stretch --- With an empty barbell: 6-8 each: Front squat, Push press, Thruster - rest - 4-5 each: Clean pull, High hang clean, Hang...
read moreMar 19 2019
WARM UP - MOBILITY Skipping, Dynamic stretches, & Band shoulder warm-ups: dislocates, presses, pull-apars, rows, lat pressdowns etc. --- Review technique for kipping HSPU and TTB 2 warm-up rounds of: Beatswings, building to knee raise or TTB Handstand holds,...
read moreMar 18 2019
WARM UP - MOBILITY Alternate for 3 rounds of: 1) 60s Row (Increasing pace each round ~60-70-80% effort) 2) Upper body warm-ups: R1: 10-12 Red band pull aparts + 10-12 Red band pec flys R2: 8-10 Ring rows + 8-10 Push-ups R3: 10-15 Bench press (empty barbell) + 10-15 KB...
read moreMar 17 2019
WARM UP - MOBILITY Big dynamic joint warm-up and stretch out --- Review/Tech: Power clean, push jerk, split jerk WOD A POWER CLEAN & PUSH JERK Every 2 min x 6 sets: Power clean with a 2s pause in catch position + Power Jerk with a 2s pause in catch position Sets...
read moreMar 16 2019
WARM UP - MOBILITY Dynamic running warm-up & full body stretch Pre-squat hip openers --- Review WOD movements & scaling options Warm-up & prepare for WOD. WOD A DON’T SWEAT IT Complete 5 rounds for time: 500m Run 30 Wallballs (20/14) 20 Kettlebell swings...
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