Today’s Wod
Sept 17 2019
WARM UP – MOBILITY
5 mins dynamic hips
Banded glute warmup
WOD A
BOX BACK SQUAT X 4
E3MOM x 6 sets – Box back squats @3,1,X,1
Sets 1&2: 6 reps @ 65-70%
Sets 3-6: 4 reps @ 75%+ (build on last week)
—
– Use a bench or box that puts your hips at or just above parallel. De-load and pause on the box each rep.
WOD B
12 ALT. FRONT RACK STEP BACK LUNGES + 12 RDL’S
Complete lunges, drop the bar to hang position and immediately complete RDL’s
4 super sets:
12 Alt. front rack step back lunges
12 RDL’s
—rest 1:30-2 mins—
—
-Ideally partner up and alternate complete sets, resting roughly 1:30-2 mins
ACCESSORY
3-4 super sets:
6 DB side lungs /side
12 Alt. speed skater jumps /side
-rest 60-90 secs-
Optional Conditioning
SKI: 30S SPRINT / 90S REST X 8
Sprint Ski-erg for 30s, Rest 90s x 8 sets
– Score is total number of meters skied across all 8 sets
– use paper scraps to record (M) for each round
– Set up skis for (30s on / 30s rest) and partner up
Weekly Summary
Program Summary: Sept 16th – 22nd
Monday: Multiple met-cons
Tuesday: Back squat / lower body
Wednesday: Big conditioning WOD
Thursday: Upper body / WOD
Friday: Clean / WOD
Saturday: Benchmark
Sunday: Snatch / strength work
Program Summary: Sept 9th – 15th
Monday: Back Squat + WOD
Tuesday: Power Clean / Gymnastics
Wednesday: Aerobic conditioning
Thursday: Snatch complex + WOD
Friday: Bench press + WOD
Saturday: Benchmark / Conditioning
Sunday: Clean & Jerk + Accessory strength
Program Summary: Sept 2nd – 8th
Monday: Labour Day – Holliday Classes
Tuesday: Back squat + Lower body / Pull-up strength
Wednesday: Aerobic conditioning
Thursday: Clean & Jerk + Gymnastics WOD
Friday: Multiple / mixed movement WODs
Saturday: Benchmark / Conditioning
Sunday: Snatch + Strength
Wod Archive
Sept 17 2019
WARM UP - MOBILITY 5 mins dynamic hips Banded glute warmup WOD A BOX BACK SQUAT X 4 E3MOM x 6 sets - Box back squats @3,1,X,1 Sets 1&2: 6 reps @ 65-70% Sets 3-6: 4 reps @ 75%+ (build on last week) --- - Use a bench or box that puts your hips at or just above...
Sept 16 2019
WARM UP - MOBILITY Agility ladder + dynamic --- Tech WOD movements, then 8-10 mins to warmup Get into groups of 3 and share equipment, start on any couplet and move in orderWOD A NOBODY MAKES ME BLEED MY OWN BLOOD 2 Rounds for total reps (25 mins)1) 3 min AMRAP 15...
Sept 15 2019
WARM UP - MOBILITY Big dynamic joint warm-up and full body dynamic stretch Mobility: Plate squats and squat holds, Single leg (Lunge position) holds with plate on upper thigh for ankle work. Green band overhead and front rack stretch. --- Tech / Warm-up: Front squat,...
Sept 14 2019
WARM UP - MOBILITY 3 rounds, alternate with a partner: 1) 60s row (easy - moderate - hard) 2) Dynamic stretches: 1) Leg swings + Sampson lunges 2) Banded dislocates + pull aparts 3) Scap pull-ups + beat swings + ttb warm-ups --- Review all WOD movements and scaling...
Sept 13 2019
WARM UP - MOBILITY Quick dynamic shoulder warm-up + banded activations (pull apart, flys, rows etc.) 6-8/each: Scorpion / Iron cross / push-up to down dog WOD A 1 1/4 BENCH PRESS X 8 4 sec descent on each rep BENT OVER ROW X 8 Every 3:30 x 4 supersets: 8 x 1+1/4 Bench...
