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 7 2020

WARM UP – MOBILITY
Big dynamic shoulder & hamstring warm-ups and stretches
Red band shoulder activations: presses / pull aparts / upright rows etc.

Review and warm-up: push press, kettlebell swing, box jump

WOD A
JACK
20 min AMRAP:
10 Push press 115/75lb
10 KB Swings 24/16kg
10 Box jumps 24/20″

Weekly Summary

Program Summary: Nov 2nd – 8th

Monday: Upper body / Gymnastics WODs

Tuesday: Barbell complex 

Wednesday: Conditioning Intervals

Thursday: Snatch + WOD

Friday: Deadlift + LB strength 

Saturday: Hero WOD

Sunday: Clean & Jerk + Strength

Program Summary: October 26th – Nov 1st

Monday: Back squat / met-con

Tuesday: Mixed met-cons

Wednesday: Upper body / hypertrophy

Thursday: Clean / barbell complex

Friday: Mixed strength work / met-con

Saturday: Mixed met-con

Sunday: Snatch

Program Summary: October 19th-25th

Monday: Front squat + WOD

Tuesday: Upper body / Conditioning 

Wednesday: Deadlift + LB strength

Thursday: Bench press + WOD

Friday: Overhead squat

Saturday: Conditioning WOD

Sunday: Clean & Jerk

Wod Archive

Nov 7 2020

WARM UP - MOBILITY Big dynamic shoulder & hamstring warm-ups and stretches Red band shoulder activations: presses / pull aparts / upright rows etc. --- Review and warm-up: push press, kettlebell swing, box jump WOD A JACK 20 min AMRAP: 10 Push press 115/75lb 10 KB...

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Nov 6 2020

WARM UP - MOBILITY Quick dynamic LB running warm-ups + dynamic stretches: Floor sweepers, curtsy lunges, Iron crosses etc. then, 2 rounds: 12-15 x Barbell good mornings / Rd 2: Romanian Deadlifts 10-15 Hollow rocks / Rd 2: Hollow dead bugs 3 x 5 Glute bridges + 5s...

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Nov 5 2020

WARM UP - MOBILITY *Grab out a dowel and empty barbell Big dynamic joint warm-up Pre-squat hip openers, dowel dislocates and thoracic openers Overhead squat and Snatch technique drills. (High hang, Hang and Floor) WOD A HIGH HANG SNATCH X 3 Bar should go no lower than...

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Nov 4 2020

WARM UP - MOBILITY 3 rounds: 45s Row / Bike / Ski - increase pace each round 60/70/80% effort. 2-3 Dynamic stretches (Leg swings, Floor sweepers, Lunges, Iron cross, Scorpions, etc.) WOD A CARDIO PYRAMID Complete for total calories on either a Rower, Bike, or Ski Erg:...

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Nov 3 2020

WARM UP - MOBILITY Quick dynamic joint warm-up and stretch (Hamstrings / Hips / Overhead) --- 3 rounds: Start w/ an empty barbell and add a little weight each warm-up round if you like: 1) 5 slow pull muscle cleans, 5 Pause front squats (2-3s), 5 Push press 2) 5 Hang...

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