Our Workouts

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.

MONDAY
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)
Metcon:

4 rounds for total working time of:

Run 400m
15 Ring Dips
10 TTB

Rest 1:1

TUESDAY
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
Metcon:

10 sets for times of:

Run 100M
1 Rope Climb
4 Push Press 115/75#
8 Burpees Over the Barbell
4 Push Press 115/75#
2/1 Muscle-Ups
Rest :60

* Sub 1:1 Bar MU or 2:1 MU Progressions
WEDNESDAY
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
Lifting:

15:00 to find a heavy single Clean & Jerk for the day

Metcon:
For Time:
10 Strict HSPU
20 Pull-ups
30 Burpees
60 Double-Unders
30 Burpees
20 Pull-ups
10 Strict HSPU
THURSDAY
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
Lifting:

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.
FRIDAY
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
Metcon:
4 Rounds for total time:Run 400m
15 KBS 24/16kg*rest 1:00 between rounds*
SATURDAY
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.
SUNDAY
Open gym.  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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