WOD Archives

WOD WOD, January 16, 2020

January 15, 2020

Turk Alert
Its been a minute… the Turkish get-up is BACK

Warm-up
A) 5 rounds in pairs
30sec row
30sec inchworm walkouts w/ push up

B) TGU tech

Metcon (AMRAP – Reps)
TGU – skill session / body priming

10 Minute AMRAP for quality

Alt sides turkish get ups

*Weight : Start light, move well, we will be progressing load / time frame over weeks
* Record load and total reps for reference not for competition

Metcon (Calories)
Mixed Interval Goodness
With a partner

(you do a set, I do a set)

4 Rounds (each)
1 set on rower or bike

1 set is:
45sec on/15sec off
30sec on/30sec off
15sec on/45sec off

*For max cals

Core / Stability
Post WOD Midline

30sec on/30sec off x4
Gymnastic bridge

WOD WOD, January 15, 2020

January 14, 2020

Bring back the Barbell

Hang Power Clean (Weight)
Barbell cycling

E2M x6
Pause hang power clean 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 (AMRAP – Rounds and Reps)
AMRAP 6 Minutes

25 x Dubz
3-5-7-9-etc Power Cleans

REST 3 MINUTES

AMRAP 6 Minutes

12 x Box Jump Step Down
3-5-7-9-etc S2OH

Rx 50/35kg
Rx + 60/40kg

OPTIONS:

Skip : 10 x reps / 40 x single skips
BJ : Step Up
BB : Reduce Load

COOL DOWN
Lacross Ball Calve Smash x 3 mins

WOD WOD, January 14, 2020

January 13, 2020

Booty Cycle W1

Warm-up
20sec each side glute activation
banded walk 10 step each forward/backward
5 banded squat with squat tempo

20sec each side glute activation
banded walk 10 step sidewalks
10 banded psoas march

20sec each side glute activation
banded walk 10 step each forward/backward (around feet)
20 banded psoas march

Back Squat (Weight)
E3M

5×5 @ 40%

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

*after each set perform 30sec tuck hold

Metcon (Distance)
ENGINE OPTION

15 Minute row for metres
*Every 1000m, perform a 100m SA KB suitcase walk ( 50/50)

Goal: Pace should not change from start to finish on this piece

Functional Body Building
EMOM 8
Min 1: 5-8 Strict C2B/PU/banded PU
Min 2: 8-12 Push ups
EMOM 8
Min 1: 5-8 Seated bench DB strict press (2 DB’s)
Min 2: 8-12 Ring rows
EMOM 8
Min 1: 20 Banded tricep pushdowns
Min 2: 5/5 Heavy DB/KB rows

*Every movement/rep range should be repeatable / sub-maximal
*We will be progressing this over coming weeks

WOD WOD, January 13, 2020

January 12, 2020

Monday Mashin

Warm-up
3 rounds
100m jog
TTB progression – scap pull up/kip/kipping leg raise
20sec plank
Metcon (10 Rounds for reps)
E2M x10 (total)

Alt between

a)
100m run + 9 TTB (aim for unbroken)

b)
100m run + 9 Burpees

*TTB & Burpees reduce by 1 each round (9-8-7-6-5)

OPTIONS:

Run: Row same distance
TTB: Straight leg raise/kipping knee raise/V-up/Sit up
Burpee: Nurpee

Accessory
Ball Relay

Teams of 3
5 Sets/15mins (for quality NOT time)

30m Deadball bearhug carry
30m Medball pec walk

(up & back long ways in the gym)

INTO

Post WOD Midline

15sec on/15sec off x8 (4 each side)
Alt btw Side planks

WOD WOD, January 12, 2020

January 11, 2020

Sustainable Sunday
Bushfire Fundraiser WOD Saturday 7/8am – $5
Bushfire  Raffle/ Auction 9.15am – $5 per ticket

Metcon (6 Rounds for reps)
Sustainable Sunday

MAP 4 cyclical

2 Minutes on / 2 Minutes off @ repeatable

Bike
Row
Ski

*Repeat this for 2 cycles ( 24 Minutes )

*Set up a whiteboard, record cals on each machine and compare cyle 1 to cycle 2, They should be identical 🙂

POST WOD

A) 800m walk
B) Buddy quad and calve smash – saturday recovery

WOD WOD, January 11, 2020

January 10, 2020

Super Saturday
Bushfire Fundraiser WOD Saturday 7/8am – $5
Bushfire  Raffle/ Auction 9.15am – $5 per ticket

Metcon (AMRAP – Rounds and Reps)
Super Saturday

In Team of 2, AMRAP in 24 Minutes

40 x DB HC and Jerk
40 x Burpee Box Jump – Step Down
Run 400m Together
40 x DB Box Step Ups
40 x Pull Ups

RX
22.5/15kg DB x 1
24/20" box

OPTIONS:

DB : Reduce Load
BBJ : Nurpee / Step Up
BSU : BW
RUN : 300m

WOD WOD, January 10, 2020

January 9, 2020

Power Hour
BUSHFIRE FUNDRAISER WOD THIS SATURDAY 11th JAN – DETAILS ON FACEBOOK / EMAIL

Warm-up
Snatch Prep 101
Hang Power Snatch (Weight)
E90’s x 7 Sets

4-4-3-3-2-2-2

*Building to 80-85% PS
*No Misses
*HPC if not going overhead

Metcon (Time)
Power Couplet

7 RFT – 12 min cap

15 x WB
3 x HPS

Rx 45/30kg , 9/6kg
Rx + 52.5/35kg

Pacing?

OPTIONS:

HPS : Reduce load / HPC
WB : Reduce load / height / Goblet squat

COOL DOWN
Buddy quad smash to round out the session

Friday Feelzzz WOD, January 10, 2020

January 9, 2020

Back with 2020 New Year, New Me Feelzzz
Bushfire Fundraiser WOD Saturday 7/8am – $5
Bushfire  Raffle/ Auction 9.15am – $5 per ticket

Hang Power Snatch (1×2)
12 mins to find a heavy double for the day.
Metcon
Fitness Extravaganza

From 0-8 mins:

100/80 cal Row
30 Synchro Wallballs 20/14lbs

From 8-16 mins:

100/80cal Ski
30 Synchro Hang P.Snatch 40/25kg

From 16-24 mins:

100/80cal Assault Bike
30 Synchro Burpees over bar

WOD WOD, January 9, 2020

January 8, 2020

Thursday EMOMIN
BUSHFIRE FUNDRAISER WOD THIS SATURDAY 11th JAN – DETAILS ON FACEBOOK / EMAIL

Warm-up
A) Ido Hip Flow
B) EMOM x 8 mins @30/30
1. Ski
2. BW Reverse lunges
3. Bike
4. Stationary Farmers hold
Metcon
EMOM x 20 Minutes ( 4 sets )

Min 1 : 40 Second ski erg @ Sustain
Min 2 : 12 x Alt DB FR reverse lunges ( 6/6 )
Min 3 : @Sustain
Min 4 : 100m KB Farmers Carry
Min 5 : 40m recovery walk

Rx 22.5/15kg x 1 ( change shoulder @ 6 reps )
24/16 kg KB x 2
*All to start @ ski
*NO SCORING TODAY. PICK A PACE AND HOLD IT / NO SPRINTING- THE GOAL IS TOO MOVE

OPTIONS:
DB : Reduce load / BW
KB : Reduce Load

Post WOD PUMP
POST WOD PUMP- 5 mins

20 – second bent over row fast
20 – second hold
20 – second bent over row slow
x 5 sets @ 10/5kg

EXTRA CREDIT
Remainder of session stretch

Olympic Weightlifting WOD, January 9, 2020

January 8, 2020

Cycle 1: Time to start over Wk 1
BUSHFIRE FUNDRAISER WOD THIS SATURDAY 11th JAN – DETAILS ON FACEBOOK / EMAIL

Snatch (Weight)
EMOM 15

1 @ 50%
*Try the full lift

Clean (Weight)
EMOM 15

1 @ 50%
*Try the full lift

Split Jerk (Weight)
E2M x5

3 @ 50%
*1sec pause in catch

Snatch Grip Deadlift (Weight)
E2M x5

3 @ 80%Sn
*Pull to the power position