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

Dec 1 2021

WARM UP – MOBILITY
** Grab a machine, box, & barbell **

2 Sets:
60 secs warmup pace on your machine
2-3 mins dynamic stretches

8-10 Russian box step-ups per side / box jumps

BB C&J warmup

WOD A
ACE OF SPADES
30 min AMRAP:
15 Power clean to overheads 95/65lb
15 Box jumps 24/20″

15/12 Cal Row, ski, or 12/9 cal bike

  • C&J weight should be nice and light / easy to move

WOD B
5 Sets (7.5 mins)
20 secs Russian twists

  • 10 secs rest –
    20 secs Side plank L
  • 10 secs rest –
    20 secs side plank R

– 10 secs rest –

  • Russian twists can be with a light weight or BW

ACCESSORY
TABATA SIT-UPS
Score = lowest round

Weekly Summary

Program Summary: Nov 29th – Dec 5th

Monday: Deadlift + Metcon
Tuesday: Bench press + Upper body
Wednesday: Big sweaty WOD
Thursday: Front Squat + Overhead Squat
Friday: Gymnastics + Metcon
Saturday: Big sweaty WOD
Sunday: Clean & jerk + Accessory strength

Program Summary: November 22nd – 28th

Monday: Press + Metcon
Tuesday: Deadlift + Clean
Wednesday: Big sweaty WOD
Thursday: Gymnastics + Metcon
Friday: Front Squat + lower body
Saturday: Big sweaty WOD
Sunday: Snatch + Accessory strength

Program Summary: November 15th – 21st

Monday: Deadlift / Barbell complex WOD
Tuesday: Bench press / Upper body
Wednesday: Conditioning WOD
Thursday: Front Squat + Snatch WOD
Friday: Gymnastics / WOD
Saturday: Benchmark / Partner WOD
Sunday: Clean & Jerk + Accessory strength

Wod Archive

Dec 1 2021

WARM UP - MOBILITY** Grab a machine, box, & barbell ** 2 Sets:60 secs warmup pace on your machine2-3 mins dynamic stretches 8-10 Russian box step-ups per side / box jumps BB C&J warmup WOD AACE OF SPADES30 min AMRAP:15 Power clean to overheads 95/65lb15 Box...

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Nov 30 2021

WARM UP - MOBILITY** Set up a barbell in a rack for bench press ** Dynamic upper body joint rotations and red band shoulder warm-ups (press/flys/row etc.) Review Bench press technique and warm-up for WOD A WOD ABENCH PRESSBENCH PRESS X 8E3.5MOM x 4 Super sets:8 Bench...

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Nov 29 2021

WARM UP - MOBILITY ** Pull out a barbell & green band ** 2-3 mins Running on the spot, high knees etc. Green band p-chain floss 2 rounds, 8-10 reps each:Elevated heels glute bridgeBB good morningsV-ups or tuck-ups Scap pull-ups 7 mins to warm-up to Deadlift...

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Nov 28 2021

WOD A** Grab a green band, barbell, & light plates ** Green band shoulder stretches Snatch shoulder warmups w/ light plates BB snatch warmup, 2 sets:5 Snatch deadlifts / snatch pulls5 Hang muscle snatches / HPS with pause5 Power snatch balance / OHS WOD A3...

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Nov 27 2021

WARM UP - MOBILITY1) 2 sets:45 secs row 45 secs skipping 2) Big dynamic stretch 3) Tech SDHP & PP WOD AFIGHT GONE BAD3 Rounds of 1 min per station for total reps, rest 1 min between rounds:Wallballs 20/14lbSumo Deadlift High Pull 75/55lbBox Jumps 20"Push Press...

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