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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

Sept 26 2023

WARM UP – MOBILITY

Dynamic shoulder & thoracic rotations and warm-ups

Light plate shoulder/back activations (delt raises, cuban rotations, ATYTs etc.)

Green band shoulder stretches (Lats/OH, Pecs, Posterior delt ect.)

Tech: Shoulder press + Strict pull-up, and review WOD A

WOD A

Every 3:30 x 4 sets:

10, 10, 8, 8 Shoulder press

+ Strict pull-ups:

Set 1) ME (-2) Pronated @ body weight

Set 2) ME (-2) Supinated @ body weight

Set 3) ME pronated to failure w/ band

Set 4) ME supinated to failure w/ band

*For sets 3-4: If 1+2 combined is under 20 reps, add a green band, if over 20+ then add a thin band.

Use a band for sets 1&2 if you can not do 4-5 strict pull-ups, then add another (or thicker) band for sets 3-4.

(If you did this last week aim for 1-2 more reps on each set)

SHOULDER PRESS X 8

SHOULDER PRESS X 10

WOD B

PUT YOUR HANDS UP FOR DETROIT

Complete for time:

30 Toes to Bar

30 Shoulder to overhead (115/75 lbs)

30 Chest-to-bar Pull-Ups

30 Shoulder to overhead (115/75 lbs)

30 Toes to Bar

Scale C2B to regular pull-up, jumping variation, or ring rows

Choose a BB/S2OH weight where you can complete 12-15 reps, or complete the 30 in 3-4 sets.

ACCESSORY

3 sets: rest as needed

16-20 Alt. front + side delt raises (light DB or plates)

16-20 Alt. DB bicep curls

12-15 Seated french press (single DB)

Weekly Summary

Program Summary: Sept 25th – Oct 1st

Monday: Deadlift + Rowing Intervals

Tuesday: Shoulder press + WOD

Wednesday: Long conditioning WOD

Thursday: Front Squat + LB Strength

Friday: Gymnastics / Mixed movement WODs

Saturday: Conditioning / Benchmark

Sunday: Clean & Jerk + Back squat / Accessory

Monday: 9 & 10:30 Classes: Truth & Reconciliation WOD

Program Summary: Sept 18th – 24th

Monday: Shoulder press / Strict pull-up + Partner WOD
Tuesday: Deadlift + Lower body strength (Optional Conditioning)
Wednesday: Conditioning Intervals
Thursday: UB Gymnastics / Skills / Conditioning
Friday: Front Squat + WOD
Saturday: Benchmark / Conditioning
Sunday: Snatch + Accessory Strength 

Program Summary: Sept 11th – 17th

Monday: Deadlift + Rowing Intervals

Tuesday: Shoulder press + WOD

Wednesday: Conditioning WOD

Thursday: Front Squat + LB Strength

Friday: Bench/Row + WOD

Saturday: Benchmark / Conditioning WOD

Sunday: Clean & Jerk + Back squat / Accessory

Wod Archive

Sept 26 2023

WARM UP - MOBILITY Dynamic shoulder & thoracic rotations and warm-ups Light plate shoulder/back activations (delt raises, cuban rotations, ATYTs etc.) Green band shoulder stretches (Lats/OH, Pecs, Posterior delt ect.) --- Tech: Shoulder press + Strict pull-up, and...

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Sept 25 2023

WARM UP - MOBILITY Review rowing technique then; 2-2:30 min Row Dynamic lower body warm-up (leg swings, floor sweeps, iron cross, etc.) (start on either then swap) --- With an empty barbell: 12-15 reps each Good mornings Side bends/side Bent over rows Hollow leg...

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Sept 24 2023

WARM UP - MOBILITY Big dynamic joint warm-up and full body stretch (hip, hamstring, squat, thoracic, overhead etc.) --- Dowel dislocates, overhead squats, snatch warm-up/primer drills and WOD A+B review. WOD A SNATCH PULL, HANG SNATCH, SNATCH You may drop and re-set...

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Sept 23 2023

WARM UP - MOBILITY Dynamic running warm-up or warm-up games Full body stretch out (hips/hamstrings/overhead) Barbell review: Push press + Sumo deadlift high pull WOD A RUNNING FROM THE SASQUATCH Complete for time: 800m Run 75 Ab-mat sit-ups --- 21-18-15-12-9 reps of:...

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Sept 22 2023

WARM UP - MOBILITY Dynamic hip + thoracic rotations, pre squat hip/ankle mobility Air squat / Front squat warm-up drills Review WOD A and warm-up to starting weight WOD A Every 2:30 min x 5 sets: 4 Front squats, @75-85% of 1RM Or, start at a moderate/smooth working...

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