WOD Archives

WOD WOD, June 18, 2020

June 17, 2020

Thursday

Warm-up
30on/30off x5 on chosen machine
Then
10 T-spine rotations per side
10 Rocking adductors per side
10 Down dog to cobra
Metcon (Calories)
Mixed Machine Intervals

15sec on/15sec off x4mins
1min additional rest
30sec on/30sec off x4mins
1min additional rest
45sec on/15sec rest x4mins
1min additional rest
2min on
1min off
2min on

*Grab any machine you like
*SCORE: Cals

Accessory
Locomotive finisher

15m Gymnastics Bear Crawl
30 Sec Hollow Hold
15m Quadruped Crawl
30 Sec Hollow Hold
REST 60 x 3 sets

WOD WOD, June 17, 2020

June 16, 2020

Wednesday

Warm-up
1-2mins per side banded lats
Then
2/3 sets
5/5 Light DB press w/ a pause OH
10 BW lunges
20sec Hang/beat swing/Straight leg raise
Shoulder Press (Weight)
E3M x5

5 Strict press (from floor)
5 Feet elevated ring rows (1sec pause at top)

*building up in weight

Metcon (Time)
WOD – 2 sets

30 FR Lunges (1 DB on R) (Stationary)
15 TTB
30 Wall balls
15 TTB
30 FR Lunges (1 DB on L) (Stationary)
4min rest btw sets

*16min cap

Modify:
FR lunges: Reduce load
TTB: Straight leg raise, V-ups, sit ups
WB: Reduce height/weight

Post WOD PUMP
Post WOD pump – 4 sets

30sec OH Plate hold
30sec rest
30sec Plate Gun hold
30sec rest

WOD WOD, June 16, 2020

June 15, 2020

Tuesday

Warm-up
2 sets
30 single skips
10 RDL w/ a plate
10 Bent over rows w/ a plate
10 Chest to overhead w/ a plate
5 Nurpees
*5/10kg max
Deadlift (5×5 @ 60%)
E3M x5

After each set, complete:
10 Banded pull aparts + 20sec skip/DU

Metcon (Time)
WOD – 4RFT

30 x Dubz
9 x DB snatch R
15 x Burpee
9 x DB snatch L
30 x Dubz
REST 60

Rx 22.5/15
*14min cap

Modify:
DU: 50 Singles
DB Sn: Reduce load
Burpees: Nurpees

Post WOD PUMP
AMRAP 10 M4M w/ a partner

10 Seated pause banded rows
10 DB Tricep extensions
10 DB RDL’s (hold both heads)

WOD WOD, June 15, 2020

June 14, 2020

Monday

Warm-up
5min general body flow
Metcon
FBB PUMP DAY With a buddy M4M for 16 Minutes

1 : 8/side SA DB Glute Bridge BP
2 : 8/side Cross Body RDL ( 1 x DB )
3 : 8/side Tall Kneeling Palof Press
4 : 30 sec Low Ring FLR / FLR

Metcon (Time)
Basics WOD
2 Sets with buddy @ R4R

500m Row
12 x DB Step Ups
12/8 x kipping Ring Dips

Rx 22.5/15
*13min cap

Modify:
Step ups: Reduce height/weight
Ring dips: Parallettes or push ups

Post WOD PUMP
AMRAP 6 – Turkish Get Ups
*Change arm each rep, conversational pace

WOD WOD, June 14, 2020

June 13, 2020

Sunday Funday

Metcon (Calories)
Pick any machine!

Every 5mins x6 sets

45sec on/15 sec off
30sec on/30sec off
15sec on
100m KB FR walk (50m R/50m L)

Rest remaining time

Accessory
30on/30 off x5

DB Bicep hold

*1 DB: hold each head with a hand
*Can you hold on for the whole 5mins?

WOD WOD, June 13, 2020

June 12, 2020

Saturday

Warm-up
3 sets
PC progression
Squat/WB progression
Run
Metcon (Time)
SUPER SATURDAY

3 Rounds

15 x Power Clean
30 x Wall Ball
600m Run

Rx : 50/35kg, 20/14lbs

WOD WOD, June 12, 2020

June 11, 2020

Friday

Warm-up
5min upper body flow

TTB progressions
DB progressions
Step ups

Metcon (AMRAP – Reps)
1min on/1min off x16 (8 rounds each)

10 TTB
10 DB hang Snatch (5/5, not alt)
Max DB box step overs in remaining time (1 DB)

Rx 22.5/15

SCORE: Total Step overs

Modify:
TTB: straight leg raise, knee raise, v-up, sit up
DB Sn: Reduce load
Step up: BW

Accessory
M4M w/ a partner
AMRAP 10 – for quality not time

3/3 SL BW Box step up (Slow down)
5/5 DB Rows (1sec pause at top)
10 Hand release push ups

WOD WOD, June 11, 2020

June 10, 2020

Thursday

Warm-up
5min general warm up w/ BW & pole

Sn + OHS progressions w/ bar
CJ progressions w/ bar

Power Snatch (1 + 1)
PS + OHS
E90sec x10

*Working upto medium/heavy weight
*2 sets at each weight before progressing
*no misses

1-2mins to reset bar, then

Power Clean and Split Jerk (1 + 1)
PC + Jerk
E90sec x10

*Working upto medium/heavy weight
*2 sets at each weight before progressing
*no misses

COOL DOWN
10min foam roll – working from feet up

WOD WOD, June 10, 2020

June 9, 2020

Wednesday

Warm-up
EMOM 8

1- 30sec skip
2- 30sec dead hang/scap pull ups
3- 100m Run
4- 30sec Nurpees

Metcon (Time)
Mixed Aerobic : For Time

50/40 x Cal row
150 x dubz
800m Run ( Bike sub if need to )
50 x Burpees

*Waves to leave on the 3 minute
Metcon (AMRAP – Reps)
Part B – E 2:30 x 5

1. 5 x Strict C2B Pull Ups
2. 5 x Strict Pull Ups
3. 5 x Pause Banded Pull Ups
4. 8-10 x Tempo RR

COOL DOWN
Banded Hips x 2 mins / side
Banded Lats x 2 mins / side