WOD Archives

WOD WOD, March 5, 2020

March 4, 2020

Breathwork

Metcon (Calories)
EMOM 25
1- 45sec Ski
2- 6 x alt devil press (45sec cap)
3- 45sec Bike
4- 1-2 x rope climbs
5- 50m recovery walk

Rx 22.5/15kg DB

SCORE: Cals of both Ski & Bike combined

*All start on Ski

FOCUS: Controlled , repeatable efforts

MODZ
Devil Press: Reduce Load / Burpee
Rope : 15ft / Jumping fist to chest pulls x 5

Holds and Carries
Post-WOD Strength
5 sets (each) with a buddy
Sandbag/deadball carry
60m

*Choose weight where you can hold correct form

FOCUS: Breathing, positioning and SLOW walking

WOD WOD, March 4, 2020

March 3, 2020

Hump Day Rump Day WK 8

Warm-up
External oblique opener (10 breaths)
30sec Glute activation each side
10 Banded squats with pause
10 step banded monster walks

External oblique opener (10 breaths)
30sec Glute activation each side
10 Banded squats with pause
10 step banded monster walks sideways

Back Squat (Weight)
E3M

1×4 @ 50%
4×4 @ 60%

*1sec pause each rep
*Strict %

*after each set perform 30sec hollow hold (arms by side only)

Accessory
Strong work.
Groups of 3
EMOM 9
Min 1: 6-10 Strict chin ups – C2B/BW/banded
Min 2: 20-30sec Medball pec hold
Min 3: 6-10 DB Arnold press (seated)
1min rest/transition
EMOM 9
Min 1: 20-30sec KB FR hold
Min 2: 20 OH banded tricep extensions
Min 3: 6-10 BB Yates row

FOCUS: Quality movement control & positions

WOD WOD, March 3, 2020

March 2, 2020

Stronghuman Tuesday
An ol favorite from Francisco street… First time running this beautiful thang on Newlyne st.

Warm-up
a) 2-3 Sets
5 x Sumo stance inchrowm walkouts
10 x Alt spiderman lunges
10 x Banded lateral glute walks

b) Demo of each movement / split up groups

Sled Push (Weight)
20m max load prowler push

12 Minutes to achieve a heavy, continuous 20m sled push

*Sled must NOT stop moving
*Include sled weight ( 35kg )
*3-4 per sled sharing
*4-5 Attempts only

20m Farmers Carry (Weight)
20mm Max Load FC

12 Minutes to achieve a heavy, continuous carry

*Carry MUST be unbroken
*Include handle weight in total
*3 per set of handles sharing
*4-5 attempts only

Handles ( set ):
Small Black 30kg
Orange 50kg
Big Black 70kg

Front Rack lunge – Walking (Weight)
12m Walking Front rack lunge

12 minute to achieve a heavy, continuous FRWL

*4-5 attempts only
*Quality and rhythm over load

WOD WOD, March 2, 2020

March 1, 2020

Monday Machining

Metcon (Calories)
Quality > Speed
In pairs
EMOM 8
1- 45sec Row
2- 5/5 DB push press 1×22.5/15

2min rest

EMOM 8
1- 45sec Ski
2- 8 KB Box step ups 24/16 KB

2min rest

EMOM 8
1- 45sec Bike
2- 20sec Hollow hold

FOCUS: Consistent steady efforts on the bike so
you can go straight onto minute 2

MODZ:
PP: Reduce load
Box step ups: reduce weight/BW
Hollow hold: tuck hold

WOD WOD, March 1, 2020

February 29, 2020

“Holdin On”

Warm-up
A) Foam Roll Quads / Adductors / T Spine
B) 40/20 x 2 efforts increasing ( 8 mins )
– Ski
– Plank
– Banded Glute bridge
– Side or star plank 20/20
Metcon (Time)
Holdin on

In teams of 3 – AMRAP 27

Metres ski / bike

Catch x 2
1. 2 x KB must be held in FR in order to ski
2. Every 4 minutes, team completes a 150m run

Rx : 20/12kg 2
Rx+ : 24/16kg x 2 and 200m run

FLOW:
Rest – Ski – Hold

*No set time / distance for ski efforts, keep in mind, you need to hold KB’s while smokin hot

WOD WOD, February 29, 2020

February 28, 2020

Circuit Saturday

Metcon
2 rounds; 1min on/1min off each station

1. Sled push (up n back each)
2. Row
3. Dball over shoulder (1for1)
4. Rope climb (1for 1)
5. Bike
6. Box step ups
7. Ski
8. Plate ground to overhead
9. Synchro burpees
10. Bike

WOD WOD, February 28, 2020

February 27, 2020

I AM GIANT

Accessory
GIANT SET

E4MOM x 3 Sets

MIn 1 : 6 x Staggered stance BB RDL P/side @ 2011
Min 2 : 6 x DB Curtsy Squats p/side ( 1 DB )
Min 3 : 20 Second L Hang into 20 Second RKC plank
Min 4 : REST

*Add load to RDL / Curtsy Squat from 2 weeks ago

Metcon (Time)
3 RFT

20 x Step down BJ
10 x T2B
20 x DB Snatch
40 x Dubz
Rest 2 mins

Rx 22.5/15kg DB, 24/20"

MODZ

T2B : 6 reps consec / high low / leg raise / v up
DB : reduce load
BJ : Step Up

WOD WOD, February 27, 2020

February 26, 2020

Trust the Thrust

Metcon (Time)
For Time w/ a partner

1000m Row
50 Thrusters
30 Pull ups

3min rest

30 pull ups
50 Thrusters
1000m Row

*20min cap
Rx 20/15

*Bar must not touch the floor all workout (except 3min rest)

Metcon (Weight)
Turkish Get Up

10mins

Alt sides until you’ve done 15-20 reps total

Guys: 12-16kg
Girls: 6-12kg

FOCUS: Control is key

Olympic Weightlifting WOD, February 27, 2020

February 26, 2020

Cycle 3: Jerks & Pulls Wk 1

Snatch (Weight)
EMOM 15

1 @ 50%

Clean and Jerk (Weight)
E90sec x10

1 Clean + 3 Jerks @ 50%

*1sec pause in catch of each jerk

Snatch Pull (Weight)
E90sec x7

1 Sn high pull + 2 low hang Sn high pulls @ 100%Sn

*Set 1 & 2 are warm up sets
*pause at bottom of low hang

Front Squat (Weight)
E2M x5

work upto 1×2 @ 75-85%

*no misses

WOD WOD, February 26, 2020

February 25, 2020

The MAP Lyfe

Metcon
MAP 1

EMOM x 12

Odd : 30 Second AB
Even : 30 Second KB Russian Swing ( 15-20 )

*4 Min Rest b/t EMOMS

EMOM x 12

Odd : 30 Second Ski
Even : 30 Second Ab mat Sit up ( 15-20 )

Rx : 24/16kg
Rx + 32/24kg

FOCUS: Work for the full 30 seconds of each interval with no drop off / deviation in cals or reps

ie:

Bike : 10 cals @ repeatable
Swing : 20 reps

Modz : Reduce Load

Gymnastics
Skill Finisher

In Teams of 5, Conga line

AMRAP in 7 Minutes

Rope Climb to 15ft

OPTIONS :

1. Legless
2. W/feet
3. Jumping fist to chest pull x 3