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
Sept 19 2020
WARM UP – MOBILITY
** Grab a barbell **
1) 2 sets:
60 secs row or bike
3-4 mins dynamic stretches
—
2)
BB HPC tech/warmup
Then, approx, 7-8 mins to warmup to a HPC triple heavier than your WOD weight
WOD A
ROWBRA KAI
15 min AMRAP:
15/12 Cal row or 12/9 Cal bike
12 Hang power cleans 115/75lb
9 Burpees over bar
Weekly Summary
Program Summary: Sept 7th – 13th
Monday: Labour Day – Closed
Tuesday: Power Snatch + WOD
Wednesday: Front squat + Interval WOD
Thursday: Deadlift + LB Strength
Friday: Gymnastics / Conditioning
Saturday: Benchmark WOD
Sunday: Clean & Jerk
Program Summary: Aug 31st – Sept 6th
Monday: Back squat / lower body
Tuesday: Mixed met-cons
Wednesday: Gymnastics / benchmark WOD
Thursday: Clean / barbell cycling
Friday: Upper body hypertrophy
Saturday: Conditioning WOD
Sunday: Snatch / strength work
Program Summary: Aug 24th – 30th
Monday: Barbell / Gymnastics WOD
Tuesday: Deadlift + WOD
Wednesday: “Julia” 604 Memorial WOD for Julia Lane
Thursday: Snatch + Front squat
Friday: Bench press + WOD
Saturday: Conditioning WOD
Sunday: Clean & Jerk
Wod Archive
Sept 19 2020
WARM UP - MOBILITY ** Grab a barbell ** 1) 2 sets: 60 secs row or bike 3-4 mins dynamic stretches --- 2) BB HPC tech/warmup Then, approx, 7-8 mins to warmup to a HPC triple heavier than your WOD weight WOD A ROWBRA KAI 15 min AMRAP: 15/12 Cal row or 12/9 Cal bike 12...
Sept 18 2020
WARM UP - MOBILITY * Grab a wallball * 2-3 sets: 30-40 secs Skipping / DU's 30-40 secs High knees, butt kicks, lateral skater jumps etc. Dynamic hip openers Squats, presses, wallballs etc. WOD A WHEN KAREN MET ANNIE 50-40-30-20-10 reps for time: Wallballs 20/14lb...
Sept 17 2020
WARM UP - MOBILITY 1) 4-5 mins jog on the spot / dynamic --- 2) 2 sets: 10 Band OH raises + shoulder circles 10 Band presses 10 BB good mornings 5 SN grip deadlifts 5 Muscle snatches / power snatches 10 Front squats / thrusters 10 Push press / (just the thrusters...
Sept 16 2020
WARM UP - MOBILITY 1) 3-4 mins Shoulder circles, rotations etc. - 2) 2 sets: 10 /side off the knee external rotations w/ light plate 10-15 BTN band presses 10-15 Supinated band pull-aparts 20-30 Empty BB bench presses WOD A BENCH PRESS X 4 (25 mins total) 6-7 mins...
Sept 15 2020
WARM UP - MOBILITY Skipping + big dynamic warmup --- Steady pace on the AMRAP's today; focus on quality movement for the core exercises WOD A CORE BLIMEY PT. 1 OF 3 10 min AMRAP: 20 Double unders 15 Ball slams 30/20lb 10 Hanging knee raise + windshield wipers --- rest...
