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

July 16 2018

WARM UP – MOBILITY
Dynamic running warm-up, shoulder circles, thoracic rotations/activations, push-up/down dogs etc.

Review barbell push press

WOD A
PUSH PRESS X 3
Every 2 min x 6 sets:
Sets 1-3: 5 reps
Sets 4-6: 3 reps

Start at a moderate / smooth set of 5 and build to a heavy 3 or 3RM

WOD B
MOORE
AMRAP 20 Minutes:
15 ft Rope Climb, 1 ascent
Run 400 meters
Max UB Handstand push-ups

Your score is the total number of handstand pushups completed in 20 min.
Sets of HSPU must be “unbroken” if you come off the wall your set is over (but no long rests with all your body weight on your neck!)
Coaches, stagger the start by up to 4 x 30s increments to spread athletes out on the ropes climbs.

ACCESSORY
3-4 rounds:
8-10 x Front + Side + Rear Delt flys (1 giant set w/ light plates or DB’s)
16-20 x Alternating DB bicep curls
30s x Hollow flutter kicks
30s x Hollow Scissor kicks
– rest 90-120s between sets –

Weekly Summary

Program Summary July 16 – 22nd, 2018

Monday: Push press + Gymnastics/Conditioning WOD
Tuesday: Back squat + Strength (Optional Conditioning)
Wednesday: Long EMOM (mixed movements)
Thursday: Deadlift + Clean WOD
Friday: Bodyweight WOD
Saturday: Benchmark / Hero
Sunday: Snatch + Accessory strength

Program Summary July 9th – 15th, 2018

Monday: Push press / Gymnastics upper body
Tuesday: Deadlift testing + short WOD
Wednesday: Aerobic Conditioning intervals
Thursday: 3 mixed movement AMRAP’s
Friday: Snatch + WOD
Saturday: Benchmark
Sunday: Clean + Jerk + Accessory strength

Program summary July 2nd – 8th

Week 13 of 13: RE-TEST WEEK!

Re-test week is finally here!! It’s time to put our last 3 months of hard work to the test! Make sure you are fuelling up well, and getting lots of sleep to give yourself the best possible opportunity to set a new 1RM. You could have worked really hard and gained strength over the last few months, but if you aren’t feeling good on test day because you haven’t slept or ate enough then you might be setting yourself up for failure. Be sure to arrive in the gym feeling positive, and ready to crush some heavy-a$$ weights!! Good luck!

Monday: Canada Day partner WOD – 2 classes only
Tuesday: power clean / bench press test
Wednesday: big conditioning WOD
Thursday: front squat test
Friday: shoulder press / upper body test
Saturday: benchmark WOD
Sunday: snatch + accessory strength
***Deadlift will be tested next week***

Wod Archive

July 16 2018

WARM UP - MOBILITY Dynamic running warm-up, shoulder circles, thoracic rotations/activations, push-up/down dogs etc. --- Review barbell push press WOD A PUSH PRESS X 3 Every 2 min x 6 sets: Sets 1-3: 5 reps Sets 4-6: 3 reps --- Start at a moderate / smooth set of 5...

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July 15 2018

WARM UP - MOBILITY Big dynamic joint warm-up and stretch out --- Front squat, 3 position clean & split jerk warm-up/technique drills WOD A 3 POSITION CLEAN Every 2 min x 8 sets: 3 position Clean (High hang, Low hang, Floor) You may drop and re-set before the last rep....

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July 14 2018

WARM UP - MOBILITY Big dynamic joint warm-up Hip and shoulder mobility / activation --- Tech: kipping pull-ups Review movement standards and scaling options WOD A BARBARA Complete 5 Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats - Rest exactly 3 min...

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July 13 2018

WARM UP - MOBILITY Banded shoulder / overhead warm-up and activations Dynamic hip circles + pre-squat hip openers --- Overhead squat / Snatch balance / Snatch warm-up drills with dowel or empty barbell WOD A SNATCH Complete on an 18 min running clock: Min 0-6: 2...

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July 12 2018

WARM UP - MOBILITY Big dynamic joint warm-up + full body stretch --- Get out the D-balls and review technique for D-Ball cleans and bear hug carries. --- Review KB front rack position and other WOD movements and scaling options. Give a few mins to warm-up push press +...

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