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 21 2020

WARM UP – MOBILITY

2 rounds:

60s row

5 x Inchworm + 1-5 push-up ladder (or 1-2 each round if that’s too many)

8-10/leg x Single leg good mornings

12-15 Hollow rocks

Review / Warm-up: deadlifts + push-ups and warm-up to working weight for WOD A.

WOD A

DEATH BY DEADLIFT & PUSH-UP

Complete as many rounds as possible:

On the first minute complete: 1 Deadlift + 1 Push-up

On the second minute complete 2 Deadlifts + 2 Push-ups

Continue until you can not complete the required work within the minute.

Your score is your last completed round # + completed reps in your last round

Rx:185/125

Deadlift weight should be relatively light today, ideally no more than 40-45% of 1RM

Scale push-ups so that you can get over 10+ rounds.

WOD B

30S SPRINT / 90S REST X 8

Sprint Row for 30s / Rest 90s x 8 sets (16 mins)

– Score is total number of meters rowed across all 8 sets combined.

– record M rowed each set and combine for score.

Weekly Summary

Program Summary: Sept 21st – 27th:

Monday: Deadlift WOD + Rowing Intervals

Tuesday: Gymnastics + Conditioning

Wednesday: Front squat + WOD

Thursday: Snatch + WL Accessory

Friday: Bench press + Upper body

Saturday: Conditioning WOD

Sunday: Clean & Jerk

Program Summary: Sept 7th – 13th

Monday: Labour Day – Closed
Tuesday: Power Snatch + WOD
Wednesday: Front squat + Interval WOD
Thursday: Deadlift + LB Strength
Friday: Gymnastics / Conditioning
Saturday: Benchmark WOD
Sunday: Clean & Jerk

Program Summary: Aug 31st – Sept 6th

Monday: Back squat / lower body

Tuesday: Mixed met-cons

Wednesday: Gymnastics / benchmark WOD

Thursday: Clean / barbell cycling

Friday: Upper body hypertrophy  

Saturday: Conditioning WOD

Sunday: Snatch / strength work

Wod Archive

Sept 21 2020

WARM UP - MOBILITY 2 rounds: 60s row 5 x Inchworm + 1-5 push-up ladder (or 1-2 each round if that’s too many) 8-10/leg x Single leg good mornings 12-15 Hollow rocks --- Review / Warm-up: deadlifts + push-ups and warm-up to working weight for WOD A. WOD A DEATH BY...

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Sept 20 2020

WARM UP - MOBILITY 1) 6-8 mins dynamic fully body --- 2) BB snatch warmup / tech for WOD A WOD A HANG SNATCH X 2 (Approx. 32 mins total) 1) E2MOM x 5 sets: 2 Hang snatch pulls 2 Hang muscle snatches 2 Snatch balances w/ 2-3 sec pause in landing - Treat these first 5...

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Sept 19 2020

WARM UP - MOBILITY ** Grab a barbell ** 1) 2 sets: 60 secs row or bike 3-4 mins dynamic stretches --- 2) BB HPC tech/warmup Then, approx, 7-8 mins to warmup to a HPC triple heavier than your WOD weight WOD A ROWBRA KAI 15 min AMRAP: 15/12 Cal row or 12/9 Cal bike 12...

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Sept 18 2020

WARM UP - MOBILITY * Grab a wallball * 2-3 sets: 30-40 secs Skipping / DU's 30-40 secs High knees, butt kicks, lateral skater jumps etc. Dynamic hip openers Squats, presses, wallballs etc. WOD A WHEN KAREN MET ANNIE 50-40-30-20-10 reps for time: Wallballs 20/14lb...

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Sept 17 2020

WARM UP - MOBILITY 1) 4-5 mins jog on the spot / dynamic --- 2) 2 sets: 10 Band OH raises + shoulder circles 10 Band presses 10 BB good mornings 5 SN grip deadlifts 5 Muscle snatches / power snatches 10 Front squats / thrusters 10 Push press / (just the thrusters...

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