WOD Archives

WOD WOD, August 5, 2020

August 4, 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

WOD WOD, August 4, 2020

August 3, 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)
Strength EMOM 9-12 mins

*Rounds capped at 30 sec

1: 3-5 x UB Bar Muscle Ups
2: 6 x Power Clean
3. 9 x Tall Box Jump

Rx 60/40kg
Rx+ 75/52.5
Box 30/24"

MODZ
Bar MU : 6 x Push ups + 6 x Pull ups = 3 x BMU
PC : Reduce Load
BJ : Reduce Height

WOD WOD, August 3, 2020

August 2, 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
Calves, hamstrings and quads

WOD WOD, August 2, 2020

August 1, 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

WOD WOD, August 1, 2020

July 31, 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

WOD WOD, July 31, 2020

July 30, 2020

Friday

Metcon (AMRAP – Rounds and Reps)
AMRAP 20 w/ a partner

100-200-300m-etc Row (each)
50 DU (each)
15/12 cal bike (each)

SCORE: Rounds & reps

*You go I go each movement

Modify:
DU: 30, 30sec practice, 50 singles

Post WOD PUMP
Post WOD Accessories
AMRAP 10 for quality in pairs – M4M

5/5 Push up + DB row (per side) (1 DB)
5/5 Stationary KB FR lunges

Olympic Weightlifting WOD, July 30, 2020

July 29, 2020

Cycle 8: Wk 3

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 x5

3 Snatch pulls @ 100%

WOD WOD, July 30, 2020

July 29, 2020

Thursday

Warm-up
5min General flow
then
BB progressions with PU progressions
Metcon
Extended warm up/prep
EMOM 12 – Groups of 3

1: 5 per side lat activation (inside rig)
2: 10-15 Russian swings (outside rig)
3: 5-7 Muscle cleans with empty bar

Metcon (Time)
0-15mins

21-15-9 Power cleans
21-15-9 Pull ups
21-15-9 Burpee over bar

Rx 42.5/30

SCORE: Time

Power Clean (Weight)
15-25mins

Work upto heavy Power clean

WOD WOD, July 29, 2020

July 28, 2020

Wednesday

Warm-up
In 3’s – 30 on/30 off for 3 sets
Person 1: Bike
Person 2: Ex oblique opener
Person 3: Glute activation
*Right then left then Bridge
Back Squat (Weight)
E2:30M x6

3 Reps (3sec pause first rep)

*work up to heavy but no fails

Metcon (Calories)
EMOM 15

40sec Bike
40sec Dball hold
40sec Ring FLR

Rx 55/35
Rx+ 65/45

SCORE: Total cals

Post WOD PUMP
E30sec x5min
3-6 Push ups

WOD WOD, July 28, 2020

July 27, 2020

Tuesday

Warm-up
3 sets
150m Run
5 Lat activations per side
Short length bear crawl
Short length baby bear crawl
Monster walks
*fwd/bkwds then sideways then around feet
Metcon
Pre WOD Strength – EMOM 12

5 Z-press
5/5 DB row
5/5 Single side KB FR squats

Metcon (AMRAP – Reps)
WOD – 2min on/1min off x4
(Round 4 is 3mins)

300m Run
12 Front squats
Max Shoulder to overhead

Rx 42.5/30
Rx+ 50/35

SCORE: Total shoulder to overhead

Modify
Run: Reduce distance/ Row
FS: Reduce weight
STO: Reduce weight

COOL DOWN
Foam roll