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

May 19 2018

WARM UP – MOBILITY
Big dynamic stretch

WOD A
MORRISON
Complete for time:
50-40-30-20-10 reps of:
Wallballs (20/14lb)
Box jumps (24/20″)
Kettlebell swings (24/16kg)

-Beg/Int athletes may choose to scale reps if needed (30-25-20-15-10 – 100 rep total vs 150 rx)
-You may also complete this with a partner, splitting reps in half
-Step down recommended on box jumps
-30 min cap

WOD B
3 sets w/partner:
20 med-ball pass sit-ups
20 plank “low fives”
20 seated rotational passes (10 each way)

Weekly Summary

Week 1 – April 9-15th: TEST WEEK

Week 1 – April 9-15th: TEST WEEK
Monday: 1RM Front squat + WOD
Tuesday: Power Clean & Bench Press 1RM + WOD
Wed: Long Aerobic WOD
Thursday: Deadlift 1RM + WOD
Friday: Shoulder Press 5RM + Gymnastics tests
Sat: Benchmark WOD
Sunday: Snatch + strength work

Program Summary: April 2nd – 8th

Program Summary: April 2nd – 8th

Monday: Easter Monday Holiday Class 9 & 10:30am (Upper body / Conditioning)
Tuesday: Back Squat + WOD
Wednesday: Mixed modal / conditioning
Thursday: Snatch + Accessory Strength
Friday: Deadlift / Bench press + WOD
Saturday: Benchmark / Hero
Sunday: Clean & Jerk + Accessory strength

Program Summary: April 2nd – 8th

Monday: Easter Monday Holiday Class 9 & 10:30am (Upper body / Conditioning)
Tuesday: Back Squat + WOD
Wednesday: Mixed modal / conditioning
Thursday: Snatch + Accessory Strength
Friday: Deadlift / Bench press + WOD
Saturday: Benchmark / Hero
Sunday: Clean & Jerk + Accessory strength

Wod Archive

May 11 2018

WARM UP - MOBILITY 5 mins hip openers --- Tech a couple of sets of WOD A squats w/BB WOD A 1 1/14 BACK SQUAT X 6 5 mins warmup, then: E2.5MOM x 4 sets 8-8-6-6 x 1/1/4 back squats w/3 secs negative each rep --- -Close stance, heels elevated -Go by feel here, technique...

read more

May 10 2018

WARM UP - MOBILITY Quick 5 mins dynamic WOD A 2018 REGIONALS EVENT - TRIPLE 3 For time: 3,000m row 300 double-unders 3 mile run --------------------------------------------------------- 2018 REGIONALS EVENT - SCALED, TRIPLE 2 For time: 2,000m row 200 double-unders 2...

read more

May 9 2018

WARM UP - MOBILITY 6-7 mins dynamic --- Snatch warmup w/BB WOD A 3 SNATCH HIGH-PULLS + 2 HANG P-SNATCH + 1 SNATCH 20 mins to build to a heavy or max weight in the complex WOD B 1 HANG CLEAN & JERK + 1 POWER CLEAN & JERK Hang Clean must be a squat Jerks can be any...

read more

May 8 2018

WARM UP - MOBILITY 2 rounds: 2-3 banded shoulder warmup drills (practice press at WOD A tempo) 6-8 x 1 1/4 ring rows 6-8 supinated scap pull-ups WOD A 1 1/4 SHOULDER PRESS X 6 Each Press starts with a 1/4 rep (to approx. chin height), then back to shoulders, before...

read more

May 7 2018

WARM UP - MOBILITY 10 mins hip openers & pre-squat glute activation WOD A FRONT SQUAT 4/8 FRONT SQUAT/BACK SQUAT 25 mins to warmup and complete 5 working sets: 4 Front Squats, followed immediately by 8 Back Squats @ 80% of your Front Squat training max. -Rest approx....

read more