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Looking for today’s WOD?

We have partnered with SugarWOD to bring you a more interactive experience here at HYBRID.  Take a look in the bottom right corner of your screen, you will see a CIRCLE that says WODS.  Click that link.

You can also download the SugarWOD app (from the App Store or click the link at the bottom of our new programming pages) and indicate HYBRID ATHLETICS as your gym.

We are very excited to incorporate this APP and all it’s features into our programming offerings.  When you check out the app you will see just how much it can do:

  • Workout Tracking (scores, weights, etc)
  • Social aspects (fist bumps, comments, interactions with other members from all different class times)
  • WOD prep: provides videos and descriptions of most movements in upcoming WODS for you to view. 
  • Announcements: we can post quick announcements daily for everyone to see.
  • soooo much more.

This is just another way that we are ever improving our service to stay ahead of the curve and provide our members with the best overall experience.  We hope you take a few minutes to check out the App and get started tracking your workouts!

WODS will be posted daily at 8pm EVERY DAY!

WOD – FRIDAY – AUGUST 18th

WU: (8 mins)
Tabatta Row (add meters each round)
10 Inchworms + Dynamic + Dowel

MOB: (8 mins)
Low Dragon, Lizard, Pigeon, Straddle, Forward Fold, Supine Twist, Puppy Dog, Twisted Cross

ACTIVATION: (8 mins)
TWY + Rotator + Pec
Glute Walk
MB Squeeze
Good Mornings
Lat Pulldown + Tricep
Banded Press
KB Arm Bar

SWOD: (20 mins)
5 min Warmup
15 min ALT EMOM
Min 1: 5 reps Deadlift*
Min 2: 3-6 Strict CHIN-ups
Min 3: 5 reps Bench Press*
*Build weight on each set
Group up and share DL bar and Bench Setup

WOD: 10 min AMRAP
10 Pullups (Scale to 5)
10 Ring Dips (Scale to 5)
20 Alt Pistols (scale to 20 Air Squats)

WOD – THURSDAY – AUGUST 17th

WU: (8 mins)
200m Ski + Row + Run + 25m Sled Push
Dynamic + Dowel

MOB: (8 mins)
Calf, Dragon, Twisted Lizard, Pigeon, Straddle, Forward Fold, Puppy Dog

ACTIVATION: (6 mins)
TWY + Rotator
Seated Glute ABduction
Gas Pedal
Banded Hamstring
Lat Pulldown + Tricep

WOD A: 4 Rounds
2 mins Work / 2 mins Rest
50 yard Small Sled + Max cals SKI

4 mins rest

WOD B: 4 Rounds
2 mins Work / 2 mins Rest
200m Run + Max cals Assault

WOD – WEDNESDAY – AUGUST 16th

WU: (8 mins)
Ski, Row, Bike :30 easy/:30 hard (any order)
5 Inchworms + Dynamic + Dowel

MOB: (8 mins)
Low Dragon, Lizard, Twisted Lizard, Pigeon, Straddle, Supine Twist, Eagle in Saddle, Puppy Dog, Twisted Cross

ACTIVATION: (8 mins)
Goodmornings
TWY + Rotator
Banded Glute AB/ADDuction
Lat Pulldown + Tricep
MB Scoop Throw x 5
Box Jump x 5 (30/24″)
KB Arm Bar

SWOD: On a Running Clock
0-10: Build to a Heavy Complex: 1 Sq Clean + 2 Front Squat + 1 Jerk
10,12,14: 3 x E2MOM: 1 Heavy Split Jerk
16,18,20: 3 x E2MOM: 3 reps Back Squat

WOD: 6 min AMRAP
6 Hang Power Cleans (135/95)
8 Reverse Stepping Lunges (135/95)(4 per leg)
10 Toes-2-Bar

WOD – TUESDAY – AUGUST 15th

REMINDER: This is the last week we will be posting the WODs in this location. See Mondays Post for more info. To clarify, the members with Level 1, 2, or 3 memberships, or Unlimited Bootcamp memberships will be granted free access to the IG/FB accounts.

WU: (8 mins)
2 Rounds:
500m Row
5 Inchworm
10 Lizard Lunge

MOB: (7 mins)
Puppy Dog, Forearm/Wrist, Low Dragon, Dragon, Forward Fold

ACTIVATION: (10 mins)
Goodmornings
TWY + Rotator
Gas Pedal
Knee Extension
Glute Walk
KB Arm Bar
Banded Press

SWOD: 10 Round alt EMOM
10 Right arm DB Shoulder Press
10 left arm DB Shoulder Press

WOD: 2 Rounds for time
1000/800m row
50 Burpees 6″ target

WOD – MONDAY – AUGUST 14th

*NOTE* This will be the last week that we are posting the WOD on this page. For future WODS, please follow “@HybridWOD” on Instagram (this is a private account for Hybrid Members only), and/or join the FaceBook group “Hybrid Athletics General Members (WOD Pics)”. We will be posting the picture from the WOD screen at HYBRID (the TV) to these accounts on a daily basis from now on. If you are not a HYBRID member but are interested in following our programming remotely, please email “info@hybridathletics.ca” for more info.

WU: (7 mins)
4 Rounds: 15 sec Assault / 45 sec rest
Dynamic + Dowel Stretch

MOB: (8 mins)
Low Dragon, Lizard, Straddle, Supine Twist, Puppy Dog, Twisted Cross

ACTIVATION: (10 mins)
KB Arm Bar
Foam Slides
Seated Glute ABduction
Goodmorning
TWY + Rotator
Med ball Squeeze
Banded Press
Build to High Box Jump and HS Hold

SWOD:
10 Round EMOM: 1 Hang Snatch (Build with perfect form)

WOD:
10 Rounds:
15 sec max cal Assault
45 sec rest
Then
30 Deadlifts (225/155) for time (3 min cap)

WOD – FRIDAY – AUGUST 11th

WU: (7 min)
300m Ski + 1 min arm plank
300m Row + 1 min arm plank

MOB: (8 min)
Low Dragon, Dragon, Pigeon, Forward Fold, Half Bound Angle QL, Supine Twist, Puppy Dog, Twisted Cross

ACTIVATION: (10 min)
KB arm bar
Glute walk
TWY + Rotator
Med ball squeeze
Goodmornings
Knee extension
Single leg squat (airex)
Tricep extensions
Banded press

SWOD: (12 min)
6 Round E2MOM (3 / side)
7 UB Turkish getups

WOD: 20 min Alt EMOM
A) 10 Deadlifts (225/155lbs)
B) 10 HSPU
C) 10 Thrusters (95/65lb)
D) 10 Pull-ups
At 20 min mark complete 1 Round of A+B+C+D for time