WOD
SQUAD
FUNCTIONAL BODY BUILDING PROGRAM
by COACH THOR
Get back in the gym after COVID…
As COVID-19 comes to an end, so do your excuses for not taking care of your body… Commit to a program
3 Days / week Functional Bodybuilding at Raincity Athletics
FOLLOW THE WODSQUAD program on at Raincity Athletics or AT your own gym!
The FBB WODSQUAD Program is 3 days / week focusing on increasing lean body mass mass & conditioning via the primary compound lifts (squat / deadlift / bench) as well as unilateral accessory, core, and of course bodybuilding aesthetics work.
Example training day on the program:
How do I join?
Schedule a consultation with coach Thor
www.rncty.ca/schedthor (or send him an email or text) We’ll discuss your current fitness level / experience / any major injuries or restrictions etc
We’ll determine how many sessions you’ll need (2-4) before being eligible for gym access on your own
Sessions are $90 each w/ discounts available for groups of 2-4 athletes together
In these sessions we’ll review…
…the main lifts being utilized in the current cycle as well as any modifications you may need for injuries or movement pattern issues (mobility etc)
…how to read the program (what tempo means, sets / reps, how to warmup etc)
…all relevant COVID-19 Protocols etc for Raincity Athletics
…how to schedule & reserve your SPORT ACCESS times at Raincity Athletics
After you’ve completed your sessions you can SELECT a membership and start reserving your times!
See the gym access times below
FBB Membership Options
After your 1-4 private training sessions to prep, you can choose one of the monthly options below.
Memberships are based on minimum 3 month commitment. Pay up front for all 3 months & get 10% off.
3 Day / Week
$175 / MONTH
3 days / week access to Raincity Athletics [SPRT] Access & [FF] Open Gym / Access.
Includes access to Tuesday night group workouts.
2 dAYs / WEEK
$120 / Month
2 days / week access to Raincity Athletics [SPRT] Access & [FF] Open Gym / Access.
Includes access to Tuesday night group workouts.
Gym Access Times
Your membership includes access to all [SPRT] Access and [FF] Open Gym / [FF] Access times in the schedule.
For newer athletes we encourage you to stick to times that include a coach actively on the floor.
COACHED [SPRT] Access
MON / WED / THURS: 6:00AM - 8:00AM
Mon / Thurs: 5:00PM - 7:00PM
These are the COACHED blocks (dark blue) include a coach actively on the floor
WODSQUAD ONLY SESSION
TUESDAY 7:00 PM - 9:20 PM
Classes currently start @ 7:00PM by may be bumped back to 8PM
We’ll complete one of the days strength & Accessory work, then a group sweat together