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

Sept 22 2018

WARM UP – MOBILITY
2 round easy rowing and skipping warmup
—-
Banded shoulder stretches, posterior chain floss

WOD A
THE GHOST
Complete 6 Rounds for total reps:
1 minute Row for Calories
1 minute of Burpees
1 minute of Double Unders
1 minute Rest

Divide big classes into 2 heats and stagger heat 2 by 2 minutes.
(23-25 min)

WOD B
3 sets, easy pace, start on any station
15-25 GHD sit-ups
15-25 half kneeling banded oblique rotations /side
15-25 v-ups or tuck-ups
30-50 barbell oblique side bends

Weekly Summary

Program Summary Sept 17th – 23rd, 2018

Training cycle week 1 of 12

Monday: back squat / lower body
Tuesday: snatch / WOD
Wednesday: big conditioning WOD
Thursday: upper body / gymnastics
Friday: deadlift / WOD
Saturday: benchmark
Sunday: snatch / strength work

Program Summary Sept 10th – 16th, 2018

Monday: Back squat 1RM + Short WOD
Tuesday: Upper body strength & muscle endurance tests + 1km Row
Wednesday: Conditioning Intervals (non testing day)
Thursday: 1RM Snatch + 3RM Overhead squat
Friday: Long mixed movement WOD
Saturday: Benchmark / Hero
Sunday: Clean and Jerk + accessory strength (non testing)

Program Summary Sept 3rd – 9th

Monday: Labour Day Holiday classes (Partner conditioning WOD)
Tuesday: Upper body strength press & pull
Wednesday: Aerobic conditioning Intervals
Thursday: Snatch + WOD
Friday: Back Squat (de-load) + Accessory
Saturday: Benchmark/Hero
Sunday: Clean & Jerk

Wod Archive

Sept 22 2018

WARM UP - MOBILITY 2 round easy rowing and skipping warmup —- Banded shoulder stretches, posterior chain floss WOD A THE GHOST Complete 6 Rounds for total reps: 1 minute Row for Calories 1 minute of Burpees 1 minute of Double Unders 1 minute Rest --- Divide big...

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Sept 21 2018

WARM UP - MOBILITY Iron crosses, scorpions, hamstring openers etc. --- barbell warmup: Hip thrusts, good mornings, deadlifts *Alternate with core warmup exercises WOD A DEADLIFT X 10 E3MOM x 3 super sets: 10 deadlifts @ 55-65% 15-20 90/90 banded posterior flies 15-20...

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Sept 20 2018

WARM UP - MOBILITY Banded shoulder warmups alternating w/pull-up & push-up/bench dip drills WOD A WEIGHTED PULL-UP X 3 WEIGHTED BAR DIP X 3 Alternating every 1:15 x 6 sets of each: 7-5-3-7-5-3, wave loading 1) Weighted pull-ups (any style) 2) Weighted bar dips ---...

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Sept 19 2018

WARM UP - MOBILITY Full body dynamic stretch WOD A -4 x 6 min AMRAP's with 2 mins rest between -Start on any AMRAP and move in order FOUR HORSEMAN OF THE APOCALYPSE PT.1 OF 4 6 min AMRAP 8/5 Cal bike 15 Ball slams 30/20lb ---REST 2 MINS---- FOUR HORSEMAN OF THE...

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Sept 18 2018

WARM UP - MOBILITY Running/jumping warmup PVC shoulder openers, sotts press, OHS/snatch warmup WOD A SNATCH 3 POSITION POWER SNATCH E2.5MOM x 6 sets: 3 position power snatch (high hang, knees, floor) -Keep sets in the 60-70% range today, work on technique and speed...

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