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

Nov 13 2019

WARM UP – MOBILITY
Skipping + dynamic warmupWOD A
WHERE THE PARTY AT PT. 1 OF 4
7 min AMRAP:
15 Cal Ski
10 D-ball over shoulder 100/70lb
– rest 3 mins before starting part 2 –
WHERE THE PARTY AT PT. 2 OF 4
7 min AMRAP:
400m Row
80 Double unders
– Rest 3 mins before starting part 3 –
WHERE THE PARTY AT PT. 3 OF 4
7 min AMRAP:
2 laps backwards sled drag 105/70lb
20 KB swings 24/16kg
– rest 3 mins before starting part 4 –
WHERE THE PARTY AT PT. 4 OF 4
7 min AMRAP:
15 Cal bike
15 Burpees
– rest 3 mins –

Weekly Summary

Program Summary: Nov 11th – Nov 17th

Monday: Remembrance Day WOD “Nutts”
Tuesday: Sumo deadlift / WOD
Wednesday: Big conditioning WOD
Thursday: Upper body / WOD
Friday: Squat / WOD
Saturday: Benchmark
Sunday:  C&J / strength work

Program Summary: Nov 4th – Nov 10th

Monday: Squat / lower body

Tuesday: Jerk / WOD

Wednesday: Big conditioning WOD

Thursday: Sumo deadlift / WOD

Friday: Open WOD 20.5

Saturday: Memorial WOD for Richard Neindorf

Sunday: Snatch / strength work

Program Summary: Oct 28th – Nov 3rd

Monday: Mixed met-con / core work
Tuesday: Squat / lower body
Wednesday: Big conditioning WOD
Thursday: Spooky Halloween partner WOD!
Friday: Sumo deadlift / WOD
Saturday: Open WOD 20.4
Sunday:  Clean & jerk / strength work

Wod Archive

Nov 13 2019

WARM UP - MOBILITY Skipping + dynamic warmupWOD A WHERE THE PARTY AT PT. 1 OF 4 7 min AMRAP: 15 Cal Ski 10 D-ball over shoulder 100/70lb - rest 3 mins before starting part 2 - WHERE THE PARTY AT PT. 2 OF 4 7 min AMRAP: 400m Row 80 Double unders - Rest 3 mins before...

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Nov 12 2019

WARM UP - MOBILITY 3-4 mins dynamic --- 2 rounds: 5 Bird-dogs /side 10 Straight leg sit-ups 5 KB RDL's /side 10 Sumo squats - KB held in goblet position WOD A E90SECS x 8 super sets (12 mins) 3 Sumo deadlifts 6-8 Push-ups --- - This is a de-load week for deadlifts,...

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Nov 11 2019

WARM UP - MOBILITY Big dynamic warmup Review WOD movements WOD A NUTTS For Time: 10 Handstand push-ups 15 Deadlifts 250/175lb 25 Box jumps 30/24" 50 Pull-ups 100 Wallballs 20/14lb 200 Double-unders 400m Run with a 45/25lb plate - OR - PARTNER NUTTS Complete For Time...

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Nov 10 2019

WARM UP - MOBILITY 20 secs work / 20 secs rest x 3 sets of each: Skipping / double unders Ball slams --- PVC thoracic / shoulder mobility Snatch warmup WOD A SEGMENTED SNATCH DEADLIFT + 3-POSITION SNATCH - Segmented DL: 2 sec pause just off floor, knees, high hang -...

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Nov 9 2019

WARM UP - MOBILITY Big full body dynamic --- Review Snatch & C&JWOD ARICHIE Compete with a partner: 1) 10 mins to build to a heavy Snatch single -rest 2 mins before starting part 2-RICHIE 2) 30 min AMRAP: 30 Burpees over bar 9 Clean & Jerks 135/95lb 19...

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