WOD Archives

WOD WOD, August 27, 2020

August 26, 2020

Thursday

Warm-up
200m Group Jog
20 Sec Passive Hang – supinated grip
20 Sec Shoulder Tap
20 Sec Hollow Tuck into extended Hollow
x 3 sets
Metcon
Every 3 Minutes x 5 Sets

3-6 x Chest 2 Ring Pull ups / Banded Pull Ups
20 Sec Hollow Hold / Tuck Hold
40m Dual KB FR Carry

*Try and use false grip

Metcon
Every 3 Minutes x 5 Sets

3-6 x Strict Ring Dips / RIng Push Ups / Paralette Push Up
10-15 Sec Paralette L -Seat / Tuck L seat
40m Dual DB Suitcase Carry

*Quality over intensity
**Explore Tempo to make rep ranges harder
***Set up in 2 groups working alt

Flexibility / Mobility
Extended foam roll

WOD WOD, August 26, 2020

August 25, 2020

Wednesday

Warm-up
A) Banded Hips x 2 mins
B) Med Ball Clean breakdown
5 x DL
5 x DL + Shrug
5 x Hang Cleans focus on shrug under
5 x Med Ball Cleans from floor
5 x Burpees over ball
x 2 Sets
C) BB Tech 3 Pos clean
Power Clean (Weight)
3 Pos PC Primer

E2:30M x 5 Sets

1 Rep from Floor
1 Rep from Below Knee
1 Rep From Above knee
PLUS
10-15 Sec L Hang / Tuck Hang

*BB load 75 % PC sets across focusing on positions

Metcon (Time)
4 Sets for Speed / Quality – 15 cap

9 x T and G Power Cleans
REST 30
8-15 x UB Toes 2 Bar
REST 30
15 x UB Wall Ball
REST 90 Sec

Rx 52.5/35kg, 24/20", 9/6kg
Rx + 60/40kg

Modify:
BB: Reduce to enable UB / repeatable reps
T2B: Reduce to enable UB reps / Leg raise / V up/ Sit up
WB : Reduce reps / weight for UB

WOD WOD, August 25, 2020

August 24, 2020

Tuesday

Metcon
Pre WOD Skills – 10mins open cap

All things handstand push ups!

Option 1: deficit strict HSPU
Option 2: Strict HSPU/HSPU practice
Option 3: Lowering/HS holds
Option 4: Seated DB press

*All options are 3-5 reps max per set
*this is for quality/skill not reps, that’s the WOD

Metcon (AMRAP – Rounds and Reps)
AMRAP 25

12/8 cal row/ski
8 Strict HSPU
1min rest
200m Run
2 Rope climbs (share ropes)
1min rest

*Aim for this is consistent steady pace,
constant movement rather than hard pace

Modify:
Strict HSPU: Open standard/seated DB/KB press
Run: distance or double the machine
Rope climb: 4 Rope pulls from floor

WOD WOD, August 24, 2020

August 23, 2020

Monday

Front Squat (Weight)
Strength day
FS + BS Combo Wk 3

E3M x5
3 FS straight into 6 BS
Sets 1-4: warm up weights
Sets 5: working weights: 70%FS

Metcon (Calories)
WOD – 5 sets
Teams of 4 #getaroundit

50sec max cal Bike
10sec rest
50sec plank

60m walk in then

SCORE: Max cals as a team

WOD WOD, August 23, 2020

August 22, 2020

Sunday

Metcon
Metcon (Calories)
3 Mins On/ 2 Mins Rest

3 Rounds
6 Dumbell Snatch 22.5/15
12 Burpee Over Dumbell
Max Remaining time on Rower

Into

3 Rounds
6 FR Reverse Lunges 24/16
12 BJST 24"/20"
Max Remaining time on bike

WOD WOD, August 22, 2020

August 21, 2020

Saturday

Metcon (AMRAP – Rounds and Reps)
AMRAP 20 – in pairs

30/24cal Row
50 Shoulder to overhead
30/24cal Row
50 Hang power cleans
30/24cal Row
50 Deadlifts
30/24cal Row
25 Synchro burpees

*Share reps as pleased

Rx 40/25
Rx+ 50/35

WOD WOD, August 21, 2020

August 20, 2020

Friday

Warm-up
Flow/Run prep
2 Rounds Each
Partner Up
P1. 100m run
P2. Light KB 1hand suitcase carry, 1 OH carry
(Up one length of gym swap hands on way back)
Metcon (Time)
Run n Carry : In Pairs for total time

400m Run Each
40m / Side SA KB Suitcase Carry – each
400m Run Each
40m / Side SA KB FR Carry – each
400m Run Each
40m / Side SA KB Overhead Carry – each
400m Run Each
40m Deadball bear hug Carry – Each

Rx : 20/12kg, 55/35kg
Rx +24/16kg, 65/45kg

Metcon
Post WOD balance

30 Sec Deadbug Hold
30 Sec Quadruped Hold
15 Sec / side, side plank
REST 60 x 2-3 sets

Olympic Weightlifting WOD, August 20, 2020

August 19, 2020

Cycle 9: Traditional Wk 2

Snatch (Weight)
E90sec x10
1st 5: 2 @ 50%
2nd 5: build up singles
Clean and Jerk (Weight)
E90sec x10
1st 5: 2 @ 50%
2nd 5: build up singles
Front Squat (Weight)
E2M x6
Heavy double
Snatch Pull (Weight)
3 pos pause Sn DL
E2M x6
2 @ 100%Sn

*pause 2" off floor, knee, power position

WOD WOD, August 20, 2020

August 19, 2020

Thursday

Warm-up
2 min per side banded lats
2-3 rounds
10x Goblet Squat pause at bottom
5x Per side KB row
5x Per side KB floor press
Front Squat (Weight)
Strength day
FS + BS Combo Wk 2

E3M x5
3 FS straight into 6 BS
Sets 1-3: warm up weights
Sets 4-5: working weights: 60%FS

Metcon (AMRAP – Reps)
Accessories!

E30sec x5mins (each station)

1- 3-5 Strict pull ups
2- 3-5 SA DB floor press
3- 3-5 SA DB row (pause @ top)
4- 15sec Superman/Hollow holds (alt btw)

*All on 1 then 2 then 3 then 4

*record total pull up reps and put floor press weight in comments

WOD WOD, August 19, 2020

August 18, 2020

Wednesday

Warm-up
2 Rounds
8x Inch worm walk out to cobra
8x Spider man lunge with rotation
5 Shuttle runs (up & back = 1)

BB Tech Clean & Jerk

Clean and Jerk (Weight)
Strength
Clean and Jerk (2sec pause in jerk catch)

E90sec x10
*Working upto heavy (if technique allows)

Metcon (Time)
WOD – 4 rounds (17min cap)

200m Run
10 Bar facing burpees
5 Squat cleans
2min rest after each round

Rx 60/40
Rx+ 75/50
SCORE: Total time

Modify:
Run: machine (see coach)
Cleans: reduce load, should be challenging and singles still
Burpees: Nurpees & step over