WOD WOD, August 9, 2020
Sunday Warm-up Warm up 30sec row/bike/ski/rest x2 Metcon (Calories) 4 rounds 2min Row 2min Bike 2min Ski 2min rest *Rotate on machines so we all rest together Post WOD PUMP 10-8-6-4-2 BB Reverse curl & press *6 Hand release push ups after each set
READ MOREWOD WOD, August 8, 2020
Saturday Metcon (AMRAP – Rounds and Reps) AMRAP 20 – teams of 3 300m Team run 30 Dball over shoulder 300m Team run 60 TTB 300m Team run 90 cal Row Rx 55/35 Rx+ 65/45 & hold plate overhead *1 person must always hold 15/10kg plate (inc run) *Share reps as pleased
READ MOREWOD WOD, August 7, 2020
Friday Metcon (Weight) E4MOM x 3 Sets 1. 12,10,8 Snatch Grip DL 2. FULL REST 3. 20-30 Sec L Hang / Tuck Hang 4. FULL REST Metcon (Time) 7 RFT – 10 min cap 7 x Power Snatch 7 x Bar Facing Burpees 7 x Thrusters Rx: 35/25kg Rx + 42.5/30kg MODZ BB : Reduce…
READ MOREWOD WOD, August 6, 2020
Thursday Warm-up A) Foam roll Lats / T spine / Triceps B) 3 Sets 5/side half kneeling lat act 20 sec FLR Weighted Pull-ups (Weight) Gymnastics Every 3 Minutes x 5 Sets 3 x Weighted Strict pull ups using top weight from last week *After each set perform 12 Tall kneeling Band Pull Aparts Metcon…
READ MOREOlympic Weightlifting WOD, August 6, 2020
Cycle 8: Wk 4 Power Snatch (Weight) Power Snatch + OHS E90sec x10 *50% for 4 sets then build *2sec pause in catch Power clean + Hang Clean + Jerk Complex (Weight) E90sec x10 *50% for 4 sets then build *2sec pause in jerk Front Squat (Weight) E2:30M x5 Heavy triple Snatch Pull (Weight) E2M…
READ MOREWOD WOD, August 5, 2020
Wednesday Bench Press (Weight) Bench press E2:30m x6 4 Reps (2sec pause on first rep) Metcon (AMRAP – Reps) WOD E30sec x5 5-7 Wall balls straight into E30sec x5 5 Plate ground to overhead straight into E30sec x5 5 V-ups or 7 Sit ups straight into E30sec x5 5-7 Burpees/Nurpees
READ MOREWOD WOD, August 4, 2020
Tuesday Warm-up A) Banded Lats / Banded Hips x 2 mins / side B) 2 Sets 10/side lateral monster walks 10 Jump Squat C) BB Tech Metcon (Weight) 15 minutes to build to a heavy set 1 x Power Clean 1 x Front Squat 1 x Push Jerk REST 5, then Metcon (AMRAP – Reps)…
READ MOREWOD WOD, August 3, 2020
Monday Warm-up Run drills then Skip Step ups Metcon (AMRAP – Rounds) Capacity builder E4M x6 35 DU 200m Run 10 DB box step ups *3min cap each round Rx 22.5/15 SCORE: Slowest round Modify: DU: 20/ 40 Singles Run: 100/150m or Row Step up: Reduce load Flexibility / Mobility Post WOD Recovery Foam roll…
READ MOREWOD WOD, August 2, 2020
SUNDAY FUNDAY Metcon 25 MIN Rotating EMOM 1. Row 18/15 Cal 2. Assault Bike 15/12 Cal 3. Ski Erg 12/9 Cal 4. Run 200m 5. Rest *50 sec limit on machines * Choose #Cals that you can maintain consistently over all 5 rounds * Reduce if necessary
READ MOREWOD WOD, August 1, 2020
Saturday Metcon (AMRAP – Reps) 4 rounds 1min max Wall balls 1min max Cal ski 1min max SDHP 1min max Burpees 2min rest Rx 24/16 Rx+ 32/20 *All start on wall balls SCORE: Combine total reps & cals
READ MORE