WOD Archives

WOD WOD, February 18, 2020

February 17, 2020

Consistency is key

Close Grip Bench Press (Weight)
GIANT SET – UPPER / MID LINE

E4MOM x 3 Sets

Min 1 : 8 x CGBP @ 3011
Min 2 : 8 x DB elbowing row p/side @ 2111
Min 3 : 20 Second weighted / non weighted side plank p/side
Min 4 : FULL REST

*CGBP @ 50-60%1RM
*Tempo focus

Metcon (Time)
5 sets for consistency: 18 min cap

6 x HSPU ( MUST BE U/B )
12 x Alt DB Snatch
60m x KB FC
REST / WALK 2 MINS

SCORE : Each set individually ( 5 )

Rx :
DB : 22.5/15kg
KB : 24/16kg x 2

RX+: Deficit HSPU

MODZ
DB : Reduce Load / Hang
HSPU : 1 ab mat only, Push Ups , no in betweens

WOD WOD, February 17, 2020

February 16, 2020

A solid start

Metcon (Time)
A Solid Start.
4 rounds (each) – with a partner
400m Run
12 TTB
12 DB box step overs

Rx 2×22.5/15

*28min cap

SCORE: Total time

MODS

Run: Row 400m
TTB; Highbar/lowbar, Straight leg raise, V-up, Sit up
Step overs: reduce load

WOD WOD, February 16, 2020

February 15, 2020

Sustainable Sundays

Metcon (Calories)
Choose a machine – BIKE / SKI

With a buddy – total 24mins (12 each)

A) E3MOM x 12 mins (4 sets each)

90 second effort each (90/90)

B) E2MOM x 8 mins (4 sets each)

60 second effort each (60/60)

C) EMOM x 4 mins (4 sets each)

30 second effort each (30/30)

* Focus on consistent sustainable intervals
* Output should increase slightly from our 90-60-30 sec blocks
* Record total team cals at completion each block
* Quick transitions
* No rest between A-B-C

NECESSITIES – Finisher

EMOM x 9

1: 30 sec Dbl KB FR Hold
2: 30 sec bumper plate bent over row
3: 30 sec hollow hold

WOD WOD, February 15, 2020

February 14, 2020

Super Saturday

Metcon (Time)
BB buddy style

3RFT with a buddy

30 x alt box jumps
20 x Power Cleans
400m x Run ( Together )

REST 2

30 x alt box jumps ( 1 for 1 )
20 x Power Cleans ( 1 for 1 )
400m run

REST 2

30 x alt box jumps
20 x Power Cleans
400m Run

RX BB :
R1:50/35,
R2: 60/40,
R3: 70/45kg

*If not, stay at one load

Friday Feelzzz WOD, February 14, 2020

February 13, 2020

Them Valentines day Feelzzz

Metcon
Valentines Day Feelzzz…

In Pairs

From 0-15 mins:

Work to a max of:

1x Power Clean
1x Hang Clean
1x Jerk

Rest 15-20 mins

From 20 mins:

In Pairs – Round for round

15-12-9

Pull ups
Calories – Assault Bike

Rest 2 mins

15-12-9

Wallballs
Calories – Ski Erg

Rest 2 mins

15-12-9

Burpees over rower
Calories on rower

Rest 2 mins

12-9-6

Pull ups
Cals A.B

Rest 1 min

12-9-6

WB
Cals Ski

Rest 1 min

Burpee OR
Cals Row

Scaling:

12-9-6 for first round
9-6-3 for second round

Power clean + Hang Clean + Jerk Complex (1×3)

WOD WOD, February 14, 2020

February 13, 2020

Friday High Day

Metcon (Calories)
3x AMRAP 5 WOD’s
1)
15-12-9 pull up
15-12-Max cal Bike

2)
15-12-9 wall ball
15-12-Max cal ski

3)
15-12-9 burpee over rower
15-12-Max cal row

*5min rest btw wods
SCORE: Total cals of ‘max cal’ section of all 3 AMRAP’s

MODS

PU: jumping pull up/RR
WB: Reduce load/height or Goblet squat
Burpee over rower: Step over or normal burpee/Nurpee

Olympic Weightlifting WOD, February 13, 2020

February 12, 2020

Cycle 2: Basics Wk3

Metcon
Muscle Sn + OHS

EMOM 5: 1+2

Bar only
Snatch (Weight)
1 rep E90sec x10

1-5: work up
6-10: 65-70%

Clean and Jerk (Weight)
1 rep E90sec x10

1-5: work up
6-10: 65-70%

Back Squat (Weight)
E3M x5

Work upto 1×5 @ 70%

*if you did last week, increase 2.5kg

WOD WOD, February 13, 2020

February 12, 2020

Run n Carry

Metcon (Time)
Run and Carry – Repeat WOD

In Pairs, for time with an 18 minute cap

400m Run
20m DeadBall Carry ( 10/10m )
1:1

RX : 55/35kg DB

*Choose either 3 rounds each or 4 rounds each
*Looking for consistent run paces not max efforts- quality work

MODS

Run : Row
DB : Reduce load

Accessory
GIANT SET – LOWER / MIDLINE – Post-RUN

E4MOM x 3 Sets

MIn 1 : 8 x Staggered stance BB RDL P/side @ 2011
Min 2 : 8 x DB Curtsy Squats p/side ( 1 DB )
Min 3 : 20 Second side plank p/side
Min 4 : REST

RDL / Curtsy squat – Go back to LIGHT load due to SL / Tempo is now not as slow

WOD WOD, February 12, 2020

February 11, 2020

Hump day Rump day WK 5

Warm-up
30sec Glute activation each side
Banded walks 10 step fwd/back
10 Banded squats with tempo
10 Banded psoas march with pause

30sec Glute activation each side
Bankded walks 10 step sideways
10 Banded squats with tempo
20 Banded psoas march with pause

Back Squat (Weight)
E3M

4×4 @ 55%

*1sec pause each rep
*Strict %

*after each set perform 30sec hollow hold (1 leg out only)

Accessory
Accessorize Yo Life
Groups of 3

EMOM 9
Min 1: 5-8 Strict C2B/PU/banded PU
Min 2: 6-10 Deficit push ups (20kg plates)
Min 3: 5-8 seated DB strict press (2 DB’s)

1min rest/transition

EMOM 9
Min 1: 6-10 Pause ring rows
MIn 2: 20 banded tricep push downs
Min 3: 5-8 Double KB power rows

*Try to aim for more reps than 2 weeks ago or the
new progressions

* split class to both EMOMs then swap (if it’s busy)

WOD WOD, February 11, 2020

February 10, 2020

Speed Demons

Holds and Carries
Pre WOD Midline – with a buddy
300m
Sandbag/deadball walk
Med ball pec walk
*change every 75m
(go to 150m mark and back, twice)
Metcon (2 Rounds for reps)

On a running clock

a) 0-8 mins : For time

50 x Dubz
10 x Burpee
40 x DUbz
10 x Burpee
30 x Dubz
10 x Burpee
20 x Dubz
10 x Burpee
10 x Dubz
10 x Burpee

8-12 mins rest

b) 12-16 mins : For time

25 x Dubz
5 x Burpee
20 x Dubz
5 x Burpee
15 x Dubz
5 x Burpee
10 x Dubz
5 x Burpee
5 x Dubz
5 x Burpe

MODZ

Dubz : Single skips 100/80/60/40/20, 50/40/30/20/10
Burpees : Nurpees