Today’s Wod
Oct 4 2022
WARM UP – MOBILITY
Dynamic joint rotations and lower body and core warm-ups
Pre-squat hip, thoracic, front rack openers
—
2 rounds:
20 Banded glute steps
8-10 Plate OH lunges / Plate squats
12-15 Hollow rocks / 8-10 Superman lifts
—
Review and warm-up front squats
WOD A
Every 2:30 min x 6 Sets (15 mins)
Sets 1-5: 3,3,2,2,2 Front squats 75/80/85/90/90-95%
Set 6: AMRAP @ 85% of 1RM
—
– Build to a heavy double or 2RM (ideally without hitting failure).
FRONT SQUAT X 2
AMRAP FRONT SQUATS @ 85% OF 1RM
FRONT SQUAT
WOD B
2 + 2 = FLOOR
4 rounds for score (best weight + total cals): (16 mins)
In 2 min complete:
4 Hang Squat Cleans + 8 Front rack lunges
AMRAP Row cals in remaining time.
– Rest 2 mins –
—
The 4+8 should be heavy, but remain unbroken each set ideally.
Your score is your best weight lifted for the 4+8 unbroken, plus total Cals rowed over the 4 rounds combined
Partner up on a rower and share a barbell if possible / similar weights.
ACCESSORY
2-3 sets:
16-20 Alt Pistols or pistol progressions
15-20 GHD Sit-ups
– Rest ~2 mins –
Weekly Summary
Program Summary: Oct 3rd – Oct 9th
Monday: Shoulder press + WOD
Tuesday: Front Squat + WOD
Wednesday: Aerobic conditioning
Thursday: Dip / Pull-up + WOD
Friday: Deadlift + Strength
Saturday: Benchmark / Conditioning
Sunday: Clean & Jerk + Accessory
Program Summary: Sept 26th – Oct 2nd
Monday: Front Squat + WOD
Tuesday: Shoulder press + WOD
Wednesday: Aerobic Conditioning
Thursday: Deadlift + WOD
Friday: 9am & 10:30am Classes: Truth and Reconciliation Day
Saturday: Benchmark / Conditioning
Sunday: Snatch + Accessory
Program Summary: Sept 19-25th
Monday: Shoulder press + WOD
Tuesday: Front Squat + WOD
Wednesday: Big sweaty WOD
Thursday: Pull-up & Dip / Upper body
Friday: Deadlift + WOD
Saturday: Big sweaty WOD
Wod Archive
Oct 4 2022
WARM UP - MOBILITY Dynamic joint rotations and lower body and core warm-ups Pre-squat hip, thoracic, front rack openers --- 2 rounds: 20 Banded glute steps 8-10 Plate OH lunges / Plate squats 12-15 Hollow rocks / 8-10 Superman lifts --- Review and warm-up front squats...
Oct 3 2022
WARM UP - MOBILITY Dynamic shoulder warm-ups and banded press & pull activations Review and warm-up shoulder press WOD A E2MOM x 6 Sets (12.5 mins) Sets 1-5: 3,3,2,2,2 Shoulder press @ 75/80/85/90/90-95% Set 6: AMRAP shoulder press @ 85% --- - Build to a heavy...
Oct 2 2022
WARM UP - MOBILITY Dynamic joint warm-up and full body stretch (hip, hamstring, squat, thoracic, overhead etc.) Snatch technique and primer drills w/ dowel and empty barbell WOD A SNATCH A1) 15 mins to build to a heavy single (doesn’t need to be a 1RM but if it's...
Oct 1 2022
WARM UP - MOBILITY 1 round at each station: 60s easy pace / 30s rest and transition: 1) Bike 2) Sled push (light or empty) 3) Ski 4) Burpee box step ups --- Quick dynamic joint rotations and stretches Review WOD and partner up, and warm-up for WOD A. WOD A SWEATY...
Sept 30 2022
WARM UP - MOBILITY 400m run Big dynamic joint stretch out (overhead / hanging / squat / lunge) Review WOD movements and scaling options and warm-up for WOD. WOD A TRUTH AND RECONCILIATION DAY In teams of 3 complete AMRAP in 30 mins: P1 & P2 AMRAP with one athlete...
