Here is a sampling of a period of some of our WODs (WOD: Workout Of the Day) which change every week. Please keep in mind that athletes must take time off to rest.
Mobility: 2 Sets of: 10 Wall Ball 10 GHD or Abmat situps Shoulder Box Stretch 3 x :30 Shoulder Rotator Smash w/lax ball K-Star to Pigeon Banded Heel Cord Distraction
Lift Prep: Warm up with the bar and work to weight for first set. Lifting: 3X8 Pause Front Squats @ heaviest possible – (STRICT :03 pause in the bottom at absolute bottom depth)
4 rounds for total working time of:
15 Ring Dips
Mobility: 2 Sets of: 10 Ring Dips 10 Wall Ball Banded Shoulder Distraction Hollow Hold/Arch 3 x :30 BB Tricep/Trap Smash K-Star to Pigeon
Lift Prep: Burgener Warmup Lifting: 3 x 3 Tall Snatch 3 x 3 + 3 Tall Jerk + Push Jerk Behind the Neck in Split
10 sets for times of:
1 Rope Climb
4 Push Press 115/75#
8 Burpees Over the Barbell
4 Push Press 115/75#
* Sub 1:1 Bar MU or 2:1 MU Progressions
Mobility: 2 Sets of: 5 Pullups 10 Pushups 15 Squats 3 x :30 Shoulder Box Stretch Overhead Tissue Smash w/foam roller BB Tricep/Trap Smash Banded Heel Cord Distraction
Lift Prep: Burgener Clean
15:00 to find a heavy single Clean & Jerk for the day
Metcon: For Time: 10 Strict HSPU
10 Strict HSPU
Mobility: 2 x 10 of: Wall Ball Ring Rows Banded Shoulder Distraction Shoulder Rotator Smash w/lax ball Banded Spinal Twist BB Quad/Calf Smash Lift Prep: 5, 4, 3, 2, 1 – Press In Snatch – PVC or Empty Bar 3 x 3 Snatch Segement Pull – w/bar or light weight
5×1 Hang Snatch — heaviest possible with perfect form Metcon: 10:00 AMRAP of:15 Strict Ring Dips
30 BB Weighted Split Jumps 65/45#
* Do Walking Lunges if not comfortable with weighted split jumps. May increase weight slightly for lunges. They should be done at a quick pace while maintaining good technique.
Mobility: 2 Sets of: 10 Ring Rows 10 Pushups 10 Situps (GHD ok) Shoulder Box Stretch 3 x :30 BB Tricep/Trap Smash Overhead Tissue Smash w/foam roller K-Star to Pigeon Posterior Chain Smash w/lax ball
Lift Prep: 3 x 3 Press In Split w/bar or light weight 3 x 3 Clean Segment Pull w/pauses at the knee & mid-thigh. No more than 70% of starting weight for lift.
Lifting: 5×1 Hang Clean & Jerk (just above knee) — as perfect as possible
4 Rounds for total time:
15 KBS 24/16kg
*rest 1:00 between rounds*
Coaches choice, usually team, partner, hero or benchmark workouts.
Saturday group class is a great time for people to come try us out for free.
Just email reservations at fit901 dot com to reserve your spot.
Open gym is a great time for you to make up a workout that you missed during the week or work on skills you want to polish up.
Sunday in open gym we often do an extra long intense workout that usually involves lots of skill and lifting work as well as a great Metcon to make your engine stay near the red line.
You can either do your own thing or join in with others.
Specialty Classes. On Sunday we also have a specialty class that will usually focus on something specific like Olympic Lifting or a specific skill.
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