WOD Archives

WOD WOD, February 3, 2020

February 2, 2020

SWOL nation

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

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

Back Squat (Weight)
Squat program week 4
E3M

5×5 @ 45%

*3sec tempo each rep
*Strict %, Strict tempo

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

Metcon (Weight)
Sled Push Option W2

E3x5

10m Sled Push ( up the load from last week )
into
30 Second Hollow hold 1 leg extended only

Post WOD PUMP
Accessory Pump sesh is back!

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 2, 2020

February 1, 2020

Easy like Sunday morning

Metcon (Time)
In Pairs – For time

2000/1600m row
120/90 Cal Assault Bike/Ski erg
1500/1200m row
120/90 Cal Assault Bike/Ski erg

*Share as 250/200m intervals on row
* Share Bike/Ski cals as pleased
*Take note of pace on rower – Aim for consistent pace/500m splits
* Take note RPM/watts on Bike/Ski – Aim for consistent efforts whole way through

Muscle Beach finisher**

WOD WOD, February 1, 2020

January 31, 2020

Super Saturday

Metcon (AMRAP – Rounds and Reps)
2 Part buddy AMRAP

a) AMRAP in 12 Minutes

6 x C2B Pull Ups
6 x DB Box Step Up on and over ( 2 x DB )
9/6 x bike (+1 cal each round )

REST 4 MINUTES

b) AMRAP in 12 Minutes

6 x Burpee over rower
3 x DB 2 Shoulder
9/6 x Cal row (+ 1 cal each round)

*1/2 class on a) / half class on b)

Db load 22.5/15kg x 2
DB load 55/35kg x 2

VARIATIONS

C2B: Chin over / Jumping / RR
DBBSU: Reduce Load / 1 x DB / BW
Burpee : Nurpee / step over
DBall: Reduce load / sandbag cleans

WOD WOD, January 31, 2020

January 30, 2020

Friday OOOOOFT

Warm-up
a) Extended snatch prep
Hips / T spine / shouler act
b) H/PS tech
Hang Power Snatch (Weight)
Barbell cycling
E2M x6
Pause hang power snatch doubles
(2sec pause at knee + 2sec pause in catch)

Sets 1,2,3: 2 @ 50%
Sets 4,5,6: 2 @ 60%

*Keep the pauses strict
*focus on a strong tight catch

Metcon (Time)
Part A
0-10mins (8:30min cap)
800m Run
40 Wall balls
40 KB swings

Part B
10mins+ ( 10min cap)
400m Run
40 Wall balls
40 KB Swings

*2 part score: Part A time and Part B time

Rx 24/16
Rx+ 32/24 (must be able to do 15 UB)

VARIATIONS:

Run: Row same distances
WB: Goblet squat or reduce height/weight
KB: Reduce load or Russian

WOD WOD, January 30, 2020

January 29, 2020

Rump Day

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

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

Back Squat (Weight)
Squat program week 3
E3M x4

1×3 @ 50%
3×3 @ 60%

*3sec pause 1st rep only
*Strict %, Strict pause

*after each set perform 30sec tuck hold

Metcon (Weight)
Sled Push Option

E3x4

15m Sled Push
into
30 Second Tuck Hold

*Start at heavyish load – walking not sprinting

Post WOD PUMP
Lift Accessories – strings/guns n midline

E2M x 18 ( 9 sets / 3 sets at each station rotating )

8 x p/side DB staggered stance RDL – will move into BB next 2 weeks @2111
8 x p/side seated offset Arnold press ( KB + DB ) @2011
8 x p/side Side Plank arch ups

*2 x DB for RDL

Olympic Weightlifting WOD, January 30, 2020

January 29, 2020

Cycle 2: Basics Wk1

Metcon
Muscle Sn + OHS

EMOM 5: 1+2

Bar only
Snatch (Weight)
1 rep E90sec x10

1-5: work up
6-10: 55-60%

Clean and Jerk (Weight)
1 rep E90sec x10

1-5: work up
6-10: 55-60%

Back Squat (Weight)
E3M x5

Work upto 1×5 @ 70%

WOD WOD, January 29, 2020

January 28, 2020

Choose your own adventure

Metcon (Time)
10 rounds

35 DU/50 Singles
then either…

a) 1 rope climb to 15ft/3 rope pulls
b) 1-2 bar/ring MU
c) 3 pull ups/3 banded pull ups
d) 5 ring rows

*Once you pick one, stay with that option

*15min cap

Core / Stability
POST Midline w/buddy 12 Min AMRAP

80m SA FC ( 40 out on left / 40 back on right )
20 x Alt SL V Ups
20 Second RKC plank

M4M

WOD WOD, January 28, 2020

January 27, 2020

Tuesday Thrills

Warm-up
a) 3-way buddy t spine/shoulder opener
b) EMOM x 9 mins ( 3 rounds increasing pace )

1. 30 Second row – no feet straps
2 .6 x p /side x light DB high pulls
3. 5 x scap pull ups / 5 x beat swings / 5 x kipping leg raises

Metcon (AMRAP – Reps)
EMOM 20 (4 sets)

Min 1: 18/15 cal row
Min 2: Rest
Min 3: 12 T2B
Min 4: 12 Burpees
Min 5: Rest

Rx+ 21/18 Row

*50sec cap on row
*All start on rower
SCORE: Total reps (168/156 if you did them all)

Variations:

Row: 15/12 cals or timecap
Burpee : Nurpee
TTB: highbar/lowbar, straight leg raise, sit up

Core / Stability
Midline finisher

Alt side planks

20sec on/20sec off x 4 each

COOL DOWN
Plenty of time to invest into recovery today

WOD WOD, January 27, 2020

January 26, 2020

HERO WOD “JACK”

Jack (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
10 Push Press, 115#
10 Kettlebell Swings, 53#
10 Box Jumps, 24"
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009

In Pairs, You go I go for that extra burn:

P1: Push Press
P2 : Swing
P1 : Box Jump
P2 Push Press….. How deep can you go????

Rx 52.5/35kg, 24/16kg

Holds and Carries
REST 5 Minutes POST WOD, Then

With the same buddy

400m Dual KB Front Carry FOR TIME

RX 20/12kg x 2
RX + 24/16kg x 2

*Only walk with a SOLID FR position, no lazy biz racked on shoulders / arched backs

WOD WOD, January 25, 2020

January 24, 2020

AUSSIE DAY BEACH WOD
Keep an eye out on Facebook/emails for final details for the beach bash