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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

May 18 2022

WARM UP – MOBILITY
Laps of rig + dynamic stretch
Warmup DB movements w/ light DB
Practice/warmup some sled pushes

WOD A
TOASTY
3 Rounds for time:
800m Run
40 SA DB Shoulder to overhead 50/35lb
20 DB Box step-overs 50lb – 24″ / 35lb – 20″
80′ Sled push 165/110lb added

– Sub run for 2km bike, or 800m ski (or row if there’s space)
– 20 DB STO /side, divide how you like
– 1 DB for step-overs, hold where you like

WOD B
’KINI SZN
For time:
50 Leg raises
100 Ab-mat sit-ups

– Scale reps to 40 & 80, or 30 & 60 as needed

Weekly Summary

Program Summary: May 16th – 22nd

Monday: Bench press / upper body WOD
Tuesday: Front squat / lower body
Wednesday: Big sweaty WOD
Thursday: Deadlift / WOD
Friday: Big chipper
Saturday: Benchmark WOD
Sunday: Clean & jerk / strength work

Program Summary: May 9th – 15th

Monday: Bench press benchmark
Tuesday: Back squat / lower body
Wednesday: Big sweaty WOD
Thursday: Jerk / WOD
Friday: Deadlift / WOD
Saturday: Big sweaty WOD
Sunday: Snatch / strength work

Program Summary: May 2nd – 8th

Monday: Press/Jerk + WOD
Tuesday: Box squat + Accessory strength
Wednesday: Conditioning Intervals
Thursday: Snatch/OHS + WOD
Friday: Mixed movement WODs
Saturday: Benchmark / Conditioning
Sunday: Clean & Jerk + Accessory

Wod Archive

May 18 2022

WARM UP - MOBILITY Laps of rig + dynamic stretch Warmup DB movements w/ light DB Practice/warmup some sled pushes WOD A TOASTY 3 Rounds for time: 800m Run 40 SA DB Shoulder to overhead 50/35lb 20 DB Box step-overs 50lb - 24" / 35lb - 20" 80' Sled push 165/110lb added...

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May 17 2022

WARM UP - MOBILITY Agility ladder + dynamic stretches Banded glue and core warmups for squats BB tech pause FS + FS WOD A 3 PAUSE FRONT SQUATS + 3 FRONT SQUATS Pause for 3 secs on first 3 reps E2.5MOM x 6 sets (15 mins) 3 Pause front squats + 3 front squats --- -...

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May 16 2022

WARM UP - MOBILITY 2-3 mins shoulder burners, circles, rotations etc. 30-40 secs pec stretch against post Banded should warmups Push-up & bench dip warmups - Tech & practice double KB clean (share KB’s with a partner) WOD A DB BENCH PRESS X 8 8 DOUBLE KB...

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May 15 2022

WARM UP - MOBILITY Banded shoulder warmups PVC thoracic & shoulder openers Hip openers - 2) BB Snatch warmup WOD A POWER SNATCH X 3 E90SECS x 10 sets: 3 Power snatches --- - Start light and build as needed. Focus on tall extension & speed under bar - Reps can...

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May 14 2022

WARM UP - MOBILITY Partner med-ball warmup - Bench walk-outs Banded TTB warmups Jumping lunges Wall walks WOD A 2 STEP 20 min AMRAP: 2 Wall walks 8 Toes to bar 16 Jumping lunges WOD B 20 secs on / 10 secs of x 4 sets of each: Side plank L Side plank R Front plank...

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