WOD Archives

WOD WOD, June 9, 2020

June 8, 2020

Tuesday

Warm-up
Hip flow
Banded walks
Barbell tech
Back Squat (5×5)
E2:30m – 50-60%
*3sec tempo down
Metcon (Time)
For Time – 12min cap

15-12-9 Hang power clean
15-12-9 Front squat

2min rest

30 Hang power cleans
30 Front squat

Rx 35/25

Unbroken anyone? 😉

COOL DOWN
3min Foam roll quads
1min Foam roll lats each side

WOD WOD, June 8, 2020

June 7, 2020

Monday

Warm-up
3 sets
5 Inch worm walk outs
5 Slow strict press
10 Step ups
20-30sec HS hold
Metcon
Part A –
E 2:30 x 5

1. 5 x Deficit strict HSPU
2. 5 x Strict HSPU
3. 5 x Open Standard Strict HSPU
4. 5 x BB Z Press

Metcon (Time)
Part B –

5 rounds – 12 cap
12 x Box Jump Step Down
10 x Deadlift
8 x KHSPU

Rx : 85/55kg, 24/20"
RX + 100/65kg

Accessory
20 x Tall kneeling band pull apart
10 x Alt Deadbug
Rest 60 x 3 sets

WOD WOD, June 7, 2020

June 6, 2020

SUNDAY ENGINE GANG IS BACK

Metcon (Calories)
4 minute blocks on either BIKE/SKI/ROW
2 minute rest between blocks

Block 1:

15/45 x 4

Block 2:

30/30 x 4

Block 3:

45/15 x 4

Block 4:

60/60 x 2

*15/45 = 15s on/45s off
*Block 1 and 2 should be harder efforts, more rest.
* Block 3 and 4 sustainable pace, don’t blow up…but don’t be slack.

POST WOD PUMP

Banded – superset
Bicep curls/Tricep pushdowns
50 -30 -10

WOD WOD, June 6, 2020

June 5, 2020

Saturday

Metcon (AMRAP – Rounds and Reps)
AMRAP 20

5 Pull up
10 DB Snatch
15 Wall ball
200m Run
1min rest

Rx 22.5/15

SCORE: Rounds and reps
*Run= 1 rep

Modify:
PU: Bands, jumping, ring rows
DB Sn: Reduce weight
WB: Height & weight
Run: Machine

WOD WOD, June 5, 2020

June 4, 2020

Friday

Warm-up
3 sets
200m Jog
Barbell progression
TTB progression
Metcon (Weight)
Strength

E2:30 x5
1 Hang squat clean + 6 Front squats
4 Strict TTB/Strict straight leg raise/Strict knee raise

*Working upto medium weight – no fails
Metcon (Time)
WOD – For time (10min cap)

800m Run
50 Thrusters 20/15
30 TTB

Unbroken anyone?
#redline

Modify:
Reduce run to 500m
TTB: leg raise/knee raise/ sit ups

WOD WOD, June 4, 2020

June 3, 2020

Thursday

Metcon
Deload / Skill day

5min for skill and control
10 slow pass throughs
10 scap pull ups
10 scap push ups

Metcon
5min for skill and control

10 Slow spiderman lunges
10 Banded glute bridges
10 Slow banded squats

Metcon
5min for skill and control (with pole)

10 Slow muscle snatch from hip
10 Slow snatch press
10 Overhead squats

Metcon
5mins for pump (with a band)

10 Slow half kneeling Palof press per side
20 Kneeling face pulls
30 Bicep curls

Accessory
4 sets
15sec Hollow hold (with pole)
15sec rest
15sec superman hold (with pole)
15sec rest

WOD WOD, June 3, 2020

June 2, 2020

Wednesday

Warm-up
2 sets
5 Inch worm walk outs
into
10 shoulder taps
then
2 sets (with a light KB)
10 Swings
5 Press each side
Metcon (Weight)
Part A – Shoulders / Back
E 2:30 x 5

5 x Standing SA DB Shoulder press / side
*After each set : 5-8 SA DB rows / side

Metcon (Time)
Part B – Conditioning – 9 min

3RFT

25 x American Swings
25 x Burpees / Nurpees

Rx : 24/16kg
Rx + 32 20kg

WOD WOD, June 2, 2020

June 1, 2020

Tuesday

Warm-up
2 sets – EMOM
1 – 45sec machine
2- 30sec plank
3- 100m Jog
4- 30sec tuck hold (on floor)
Metcon (Time)
EMOM x 20

Minute 1 : 50 Second machine @ sustain
Minute 2 : 30 sec SA KB FR hold L
Minute 3 : 150m run
Minute 4 : 30 sec SA KB FR hold R

Rx 24/16

*Choose machine and stay on it
*Score = sustained pace, if you don’t repeat it you don’t score it
Bike : RPM
Ski : /500m
Row: /500m
Metcon
"Durante Core"

5 Sets
10 Hollow Rocks / Flutter kicks
10 VUps / SL V Ups
10 Tuck Ups / Heel Taps
10 Second Hollow Hold / Tuck Hold
REST 1 Minute

WOD WOD, June 1, 2020

May 31, 2020

Monday Hero WOD

Warm-up
1. General hip & chest flow
2. Barbell progressions
3. 2-4-6 mini round of WOD
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles