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

Aug 4 2021

Wednesday, August 4, 2021
WARM UP – MOBILITY
Big hips and thoracic warmup:

Hip rotations, 90/90’s, cat-cows, hip opener lunge + rotations etc.

Glute, core & squat activation

WOD A
BACK SQUAT X 8
BACK SQUAT X 6
E2.5MOM x 5 sets:

10/8/6/6/6 Back squats

  • Start squats at approx. 55-65% of 1RM and build as needed. Sets should all be challenging but not maximal, try to build from the 8’s 2 weeks ago (measure there for reference)

WOD B
LEG CEMETERY
4 Rounds for time:
8 Double KB front squats 2 x 24/16kg
12 KB lunges (KB’s by sides)
16/12 Cal row or ski, 12/9 cal bike
ACCESSORY
Cool-down with an easy 3-5 min row, ski or bike, couch stretch x 2 mins /side, hip opener lunge / pigeon pose x 2 mins /side

Weekly Summary

Weekly Summary: Aug 2nd – 8th

Monday: *** CLOSED ***
Tuesday: Multiple AMRAP’s
Wednesday: Squat / lower body
Thursday: Press / upper body
Friday: Julia Lane Memorial Workout
Saturday: Individual training / big sweaty WOD
Sunday: Snatch / strength work

Weekly Summary: July 26th – Aug 1st

Monday: Upper body strength + WOD
Tuesday: Back squat + Lower body strength
Wednesday: Big conditioning WOD
Thursday: Snatch + OHS / Interval WOD
Friday: Gymnastics + WOD
Saturday: 604 Pride WOD!!
Sunday: Clean & Jerk + Accessory strength

Weekly Summary: July 19th – 25th

Monday: Chipper / Core
Tuesday: Back squat / WOD
Wednesday: Big sweaty WOD
Thursday: Upper body / WOD
Friday: Deadlift / WOD
Saturday: Individual training day / Benchmark
Sunday: Snatch + Accessory strength

Wod Archive

Aug 4 2021

Wednesday, August 4, 2021WARM UP - MOBILITYBig hips and thoracic warmup: Hip rotations, 90/90's, cat-cows, hip opener lunge + rotations etc. Glute, core & squat activation WOD ABACK SQUAT X 8BACK SQUAT X 6E2.5MOM x 5 sets: 10/8/6/6/6 Back squats Start squats at...

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Aug 3 2021

Tuesday, August 3, 2021WARM UP - MOBILITY** Grab a BB ** 5-7 mins full body dynamic stretch Warmup some reps of BB movements, alternating with beat swings, down dog HSPU's etc.** 30 mins total for WOD A ** WOD ATHE GENERAL PT. 1 OF 23 Rounds of:3 min AMRAP w / 90 secs...

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Aug 1 2021

Sunday, August 1, 2021 WARM UP - MOBILITY Dynamic warm-up and full body stretch (hip/hamstring, front rack/overhead) Review primer, them;3 sets: Empty barbell - light plates3 Slow clean pulls3 Tall cleans (1 power, 1 deep power, 1 squat)3 Pause front squats (2-3s hold...

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July 31 2021

WARM UP - MOBILITY *** Pull out an empty barbell, wallball, box jump *** Dynamic joint warm-up and full body stretch (hips / hamstrings / overhead) Review and warm-up 3 Barbell movements: Deadlift / Hang power clean / Shoulder to overhead Review and warm-up 3 other...

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July 30 2021

WARM UP - MOBILITY Banded shoulder warm-up and activations Overhead / Hanging shoulder openers Seated leg lifts, Core activation drills --- Review kipping: pull-up, muscle-up WOD A EMOM x 12: (4 sets each alternating) A1: 5-7 Strict pull-ups, 8-12 Kipping or jumping...

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