Today’s Wod
Jan 28 2023
WARM UP – MOBILITY
Easy 400m run (or ~2 min of cardio machine of your choice)
Dynamic joint rotations & stretches (eg: leg swings, hip circles, shoulder rotations, Sampson lunges, floor sweepers etc.)
Pre-squat hip/hamstring stretch
—
Warm-up KB swings, Wallballs, and Burpee box jumps and prepare for WOD
WOD A
CLASSICO
Complete 5 rounds for time:
Run 400m (sub 400m Row/Ski, or 800-1000m Bike)
21 Kettlebell swings (24/16)
15 Wallballs (20/14)
9 Burpee box jumps (24/20)
—
New athletes or those that struggle with longer WOD’s cut reps down as needed (eg: 15 – 12 – 6)
(Last completed April 30th/22)
ACCESSORY
In remaining class time: Cool down, roll out, stretch / mobilize, or work on a weakness.
Weekly Summary
Program Summary: Jan 23rd – 29th
Monday: Bench press/Row + EMOM
Tuesday: Front & Back squat Cycle + Short WOD
Wednesday: Conditioning WOD
Thursday: Clean / Deadlift
Friday: Big Push & Pull WOD (BB/Gymnastics)
Saturday: Benchmark / Conditioning
Sunday: Snatch + Accessory
Program Summary: January 16th – 22nd
Monday: Gymnastics testing + 1km Row test
Tuesday: Front Squat 1RM (starting point for new squat cycle) + Interval WOD
Wednesday: Conditioning
Thursday: Power Snatch + WOD
Friday: Split jerk + WOD
Saturday: Benchmark/Conditioning
Sunday: Clean + Accessory strength
Program Summary: Jan 9th – 15th
Monday: Push/Pull EMOM + Short WOD
Tuesday: Back Squat / WOD
Wednesday: Conditioning
Thursday: Deadlift / WOD
Friday: Bench press / Upper body
Saturday: Benchmark WOD
Sunday: Snatch + Accessory
Wod Archive
Jan 28 2023
WARM UP - MOBILITY Easy 400m run (or ~2 min of cardio machine of your choice) Dynamic joint rotations & stretches (eg: leg swings, hip circles, shoulder rotations, Sampson lunges, floor sweepers etc.) Pre-squat hip/hamstring stretch --- Warm-up KB swings,...
Jan 27 2023
WARM UP - MOBILITY 2 rounds: - 30-45s Skipping / DU practice - Banded shoulder / overhead stretches + activations (press + pull) - Hollow / Arch & Beat swing practice --- Empty barbell warm-up & review of Press, Push press, Push Jerk Tech: Strict pull-up, C2B,...
Jan 26 2023
WARM UP - MOBILITY Dynamic hip and shoulder rotations Iron cross / Glute bridge / Scorpions / Cobra push-ups Green band posterior chain floss + front rack stretch --- Review/Warm-up deadlifts + power cleans Review/Warm-up HSPU’s + scaling options WOD A Every 90s x 8...
Jan 25 2023
WARM UP - MOBILITY 4-5 mins Dynamic running laps / lower body hip/hamstring/squat stretches --- With a moderate KB: 2 rounds: 12-15 KB sumo deadlifts / KB Russian swings 10-12 Goblet lunges / Goblet squats 12-15 Glute bridges / 6-8/side SL Glute bridges 12-16 Alt....
Jan 24 2023
WARM UP - MOBILITY 4-5 mins Dynamic running laps / lower body hip/hamstring/squat stretches --- With a moderate KB: 2 rounds: 12-15 KB sumo deadlifts / KB Russian swings 10-12 Goblet lunges / Goblet squats 12-15 Glute bridges / 6-8/side SL Glute bridges 12-16 Alt....
