Coach with WOD (workout of the day) whiteboard at Capital City Athletics Edmonton

Workout of the day

The WOD is your daily dose of variety and challenge, carefully crafted by our expert coaches.

2024-11-04

Strength

E2MOM x 6 sets: (Week 6 / 8)

Back-Squats:

Sets 1-5: 3 Back squats @ 82-87%
Set 6 - 1 "heavy" single between 88-92%

The goal is for both your 3s and your single to be heavier than last week, even if it is just slightly heavier. All working sets of 3 should be performed at the same weight, and all sets should feel challenging. If you don't want to push your top-end numbers complete all 6 sets of 3 Reps around 75%.

Metcon

9 min Amrap

1-2-3-4-5-6... etc
DB Burpees

2-4-6-8-10-12... etc
Wall-balls #14/20

DB-Weights:

L1: #20/30
L2: #35/50
L3: #40/60

core

3 Sets:

8 Evils wheels
8 Weighted glute bridges

Partner

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