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...
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...
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...
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...
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...
