WOD Archives

WOD WOD, December 5, 2019

December 4, 2019

Franks Tank

Warm-up
Run Prep + Glutes + T2B progressions
Metcon (6 Rounds for reps)
E4M x6 (total)
Alt between

a)
400m Run
12 TTB

b)
400m Row
5 Dball over shoulder

*3min cap on rounds
Rx 55/35

OPTIONS:

Run: Reduce run to 300 or bike/ski
TTB: Reduce reps or straight leg raises
Dball: Reduce load or reps

COOL DOWN
Post WOD foam roll
Calves & lats & banter

WOD WOD, December 4, 2019

December 3, 2019

Rump Day

Back Squat (Weight)

E3M x5 – 60-70%

Set 1: 3 reps
Set 2: 6 reps
Set 3: 9 reps
Set 4: 6 reps
Set 5: 3 reps

*Slight increase from 2 weeks ago
*after each set: 30sec DU practice

Metcon (7 Rounds for reps)
CARDIO OPTION:

60 Seconds on / 60 seconds off x 7 sets

Row for metres

Interval pace : 2km TT average split ie: 7 minute 2km = 1.45 pace ( same as last week )

*Record each round total meters, every set should be EXACTLY the same,
* End result… you should feel like you have 3 more intervals in the tank

Metcon (AMRAP – Rounds and Reps)
AMRAP 6
25 DU
2-4-6-etc Alt DB HC&J

4min rest

AMRAP 6
25 DU
2-4-6-etc DB Box step ups

Rx 22.5/15 & 20" box

OPTIONS
DB : Reduce Load
Dubz : 15, 50 singles

WOD WOD, December 3, 2019

December 2, 2019

Tuesday Tune Up
Yeah we back on that train, you know the one hehe

Warm-up
5x 30/30 Bike/ski
("resting" partner inchworm walkouts / Shoulder taps)

Metcon (Calories)
Teams of 3; E3M x 10 rounds

45sec Bike/Ski
*In rest complete: 30sec Press Grip OH BB hold @ 20/15kg

*Bike pace to stay the same for duration of round/s ie 65RPM all set very set

*If you get off the bike / ski, and are unable to move straight to the hold.. you have gone to hard on the bike – use this is a guide for pace also

OPTIONS:

BB: Lighter one or FR if shoulder issues

Flexibility / Mobility
Post wod stretch/foam roll

FR Lats, quads, Adductors
Couch stretch: 1min up/1min down p/side
Pigeon pose 2 mins p/side

WOD WOD, December 2, 2019

December 1, 2019

MASS Monday V2
Post Murph, you may be feeling a lil dusty. Let the body do its thing, don’t push it to places it doesn’t want to go today…

Warm-up
Gym length athletic flow + Glutes

Knee Pulls / Frankies / floor sweeps / Lateral Band walks
Lateral Lunge / Rotation Lunge / Spiderman Lunge / FWD-BKWD Band walks
Baby Crawl / Bear crawl / Broad jump / Banded hip thrust

*break up flow with glute prep, all movements from rack 2 rack

Deadlift (Weight)
0-10mins – E2M x 5

5 x Deadlift working up to 60-70% ( NOT 5RM )

10-20mins – E2M x 5

5 x Push press
working up to 60-70% ( NOT 5RM )

20-30min @ Conversational pace

AMRAP – M4M
10 seated banded rows
10 DB bicep curls

*less reps but slightly heavier than 2 weeks ago

Push Press (Weight)

Core / Stability
Post-session Ab pump

Tabata

Alt Hollow hold & Superman
#4minuteabs

WOD WOD, November 30, 2019

November 29, 2019

Movember Murph
Yeowwwww we made it. Ugeeee day for The Chamber crew to get around Men’s health and the Movemeber foundation. Even if your not training, head on down for a feed and support in any way you can… get after it crew

Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

OPTIONS

1) Buddy Up, Share the Load
2) Mini Murph
800 run / 50 pull ups / 100 push ups / 150 squats 800 run

*45 cap, if your still going, need to be on run by 45 minute mark, will still record full time

WOD WOD, November 29, 2019

November 28, 2019

Friyay Murph prep
MASSIVE day ahead on Saturday…. today is all about blood flow and breathing. Walk out with a hop in your step and into Friday feeling grouse.

Chill vibes all day!

Metcon (Calories)
Sustain Machine Condition.
W/ a partner

2 Rounds (each)
2min on/2min off – Bike

1min transition

2 Rounds (each)
2min on/2min off – Ski

1min transition

2 Rounds (each)
2min on/2min off – Row

*Complete 10-15 Sit ups in rest

COOL DOWN
Buddy Assist release work ( Quads / Hammies / Calves )

WOD WOD, November 28, 2019

November 27, 2019

Holdin on
Breath n keep on movin!

Warm-up
Couch stretch x 2 min
Tricep Smash x 2 mins ( BB in rack )
2 Sets
5 x Cat Cow
5 x Rocking adductor p/side
5 x t spine rotations
5 x Banded Monster walks p/side
10 x Banded 1/4 squats
Front Squat (Weight)
E3M x6
Work up to 3RM Front squat

*After each set, 20-30m heavyish SA OH KB Carry ( Thruster prep )

Metcon (Distance)
Cardio Option – Row

90 Seconds on / 90 seconds off x 6 sets for meters

*Interval pace : Use your 2km PB TT pace average split ie:
7 minute 2km = 1.45/500 pace

*Not a sprint, repeatable aerobic work
*In comments, record pace held

Metcon (Time)
For time, 10 MIN cap

5-10-15-20 Thrusters
6 SA Alt Devils press BETWEEN each set

Rx 42.5/30 & 22.5/15

*Unbroken anyone?
*Dropped 5kg plates / DB = 10 x Burpee on the spot

OPTIONS
BB: Reduce Load / KB / KB PP
DB : Reduce Load / Burpee

Olympic Weightlifting WOD, November 28, 2019

November 27, 2019

Cycle 11: Volume wk 3

Snatch (Weight)
E2M

1×3 @ 45%
2×3 @ 55%
3×3 @ 65%
3×3 @ 75%

Clean and Jerk (Weight)
E2M

1×2 @ 45%
2×2 @ 55%
3×2 @ 65%
3×2 @ 75%

Front Squat (Weight)
10mins

Work up to single between 85-95%
*6 attempts max

WOD WOD, November 27, 2019

November 26, 2019

Legs n Lungs

Warm-up
Gym Flow ( Athletic w/up )
Mix Flow BB tech / Kip Play
Pendlay Row (Weight)
E3M x5

8 Pendlay Rows
10 Kip swings

*Work up in weight as long as you can hold strict form!

Metcon (AMRAP – Reps)
3 x 3 Minute AMRAP:

30/20cal bike
10 Pull ups
Max hang Power cleans in remaining time
*REST 3 Minutes

Rx 50/35kg
Rx+ 60/40kg
*Must hold Rx standards AND C2B pull ups

*Score is HPC reps
*You should get at least 30sec on the barbell, scale accordingly if not.
BB FOCUS: Smoother more controlled reps rather than rushing and half repping

OPTIONS:
Bike: reduce cals or ride for 1:45min
PU: Reduce reps to 7-8 or 10 ring rows – no bands today
HPC: reduce load to hang on for bigger sets

WOD WOD, November 26, 2019

November 25, 2019

The Long game
A true test of pace-ability.

Today, disregard total reps. The focus of this workout is to have near-identical numbers for every movement across the 3 rounds.

#consistancy

Warm-up
2 rounds of 40on/20off
R1: Banded squats, R2: Medball squats
Plank
Ski
BW lunges
Rope pulls from the floor
Metcon (AMRAP – Reps)
3 Rounds

1) 1min wall ball 20/10#
1min rest
2) 1min Plank
1min rest
3) 1min Ski cals
1min rest
4) 1min Burpee to 20kg plate
1min rest
5) 1min Rope climb 15ft
1min rest

Score total reps, in comments, round by round breakdown

COOL DOWN
LONGGGGGGGGGG Foam roll session