WORKOUT OF THE DAY
OUR PROGRAM
We’ve created our own strength and conditioning program to ensure you are getting the most from your training. We record everything you do digitally so there are tangible results of your success and ours. Every minute of the classes are lead by two coaches to ensure your expectations of quality are always exceeded.

Today’s Wod

Jan 28 2023

WARM UP – MOBILITY

Easy 400m run (or ~2 min of cardio machine of your choice)

Dynamic joint rotations & stretches (eg: leg swings, hip circles, shoulder rotations, Sampson lunges, floor sweepers etc.)

Pre-squat hip/hamstring stretch

Warm-up KB swings, Wallballs, and Burpee box jumps and prepare for WOD

WOD A

CLASSICO

Complete 5 rounds for time:

Run 400m (sub 400m Row/Ski, or 800-1000m Bike)

21 Kettlebell swings (24/16)

15 Wallballs (20/14)

9 Burpee box jumps (24/20)

New athletes or those that struggle with longer WOD’s cut reps down as needed (eg: 15 – 12 – 6)

(Last completed April 30th/22)

ACCESSORY

In remaining class time: Cool down, roll out, stretch / mobilize, or work on a weakness.

Weekly Summary

Program Summary: Jan 23rd – 29th

Monday: Bench press/Row + EMOM

Tuesday: Front & Back squat Cycle + Short WOD

Wednesday: Conditioning WOD

Thursday: Clean / Deadlift

Friday: Big Push & Pull WOD (BB/Gymnastics)

Saturday: Benchmark / Conditioning

Sunday: Snatch + Accessory

Program Summary: January 16th – 22nd

Monday: Gymnastics testing + 1km Row test

Tuesday: Front Squat 1RM (starting point for new squat cycle) + Interval WOD

Wednesday: Conditioning

Thursday: Power Snatch + WOD

Friday: Split jerk + WOD

Saturday: Benchmark/Conditioning

Sunday: Clean + Accessory strength

Program Summary: Jan 9th – 15th

Monday: Push/Pull EMOM + Short WOD

Tuesday: Back Squat / WOD

Wednesday: Conditioning

Thursday: Deadlift / WOD

Friday: Bench press / Upper body

Saturday: Benchmark WOD

Sunday: Snatch + Accessory

Wod Archive

Jan 28 2023

WARM UP - MOBILITY Easy 400m run (or ~2 min of cardio machine of your choice) Dynamic joint rotations & stretches (eg: leg swings, hip circles, shoulder rotations, Sampson lunges, floor sweepers etc.) Pre-squat hip/hamstring stretch --- Warm-up KB swings,...

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Jan 27 2023

WARM UP - MOBILITY 2 rounds: - 30-45s Skipping / DU practice - Banded shoulder / overhead stretches + activations (press + pull) - Hollow / Arch & Beat swing practice --- Empty barbell warm-up & review of Press, Push press, Push Jerk Tech: Strict pull-up, C2B,...

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Jan 26 2023

WARM UP - MOBILITY Dynamic hip and shoulder rotations Iron cross / Glute bridge / Scorpions / Cobra push-ups Green band posterior chain floss + front rack stretch --- Review/Warm-up deadlifts + power cleans Review/Warm-up HSPU’s + scaling options WOD A Every 90s x 8...

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Jan 25 2023

WARM UP - MOBILITY 4-5 mins Dynamic running laps / lower body hip/hamstring/squat stretches --- With a moderate KB: 2 rounds: 12-15 KB sumo deadlifts / KB Russian swings 10-12 Goblet lunges / Goblet squats 12-15 Glute bridges / 6-8/side SL Glute bridges 12-16 Alt....

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Jan 24 2023

WARM UP - MOBILITY 4-5 mins Dynamic running laps / lower body hip/hamstring/squat stretches --- With a moderate KB: 2 rounds: 12-15 KB sumo deadlifts / KB Russian swings 10-12 Goblet lunges / Goblet squats 12-15 Glute bridges / 6-8/side SL Glute bridges 12-16 Alt....

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