WOD Archives

WOD WOD, November 25, 2019

November 24, 2019

The Monday Shuffle

Warm-up
2 rounds
50 Single skips/30 DU
10/10 DB press
20 BW Lunges
10-15 beat swing
100m jog
Metcon (Time)
2 Rounds, 16 Minute cap:

60 DU
6 Strict HSPU
12 DB Box step ups 22.5/15
24 TTB
400m Run
3min rest between rounds

R1: start at 60 DU
R2: start at 400m run and work backwards

OPTIONS:
DU: 75 Singles
HSPU: Open standard/Kipping/DB PP
Box step up: Reduce load/height
TTB: Straight leg raises/V-ups/Sit ups
Run: Row

Accessory
Post WOD – Buddy Up M4M x 12 Minutes ( Build-up from last Thursday)

8 x BB Staggered Stance RDL p/side@ 2111 ( No more then 60/40kg)
6 x Per Side Dual KB FR Reverse Lunges ( alt )24/16kg x 2 or less
30-45s x low ring support -turn out it out!

WOD WOD, November 24, 2019

November 23, 2019

Grab a buddy and Go!

Metcon (Calories)
30sec on/90sec rest x9

30sec work on machines
90sec rest

*in rest complete 20m Dball carry
*you pick weight of ball
*3 rounds of each machine, start at either one

Partner 1 goes at 3,2,1
Partner 2 goes at 1min mark

WOD WOD, November 23, 2019

November 22, 2019

Movember Murph Prep
1 week out from the big dance… time to have a little play with MURPH…

Metcon (AMRAP – Rounds and Reps)
In pairs , AMRAP in 27 minutes

800m run – shared
20 rounds of Cindy shared ( 10 each )
800m Run
AMRAP Cindy in remaining time

*Cindy :
5 x Pull up
10 x Push Up
15 x Air squat

FLOW:

Run : Share evenly
Cindy : R4R

SCORE : Total rounds of AMRAP Cindy

*Use today to as a guide for next week ie buddy, half MURPH etc
*You want a vest… hold the standard

WOD WOD, November 22, 2019

November 21, 2019

Run the gauntlet

Warm-up
A) 3 sets
5 x Inchworm + Down Dog
5 x Perfect stretch
30 Second Passive Hang

B) BB Tech

Split Jerk (Weight)
Friday BB Cycling

E2:00 x 7 sets ( No misses )

3 x Hang power cleans
1 x split jerk

Metcon (Time)
5RFT

7 x Hang Power clean
7 x HSPU
7 x Burpee box jump
100m Recovery walk
* Goal is to hit unbroken reps each round – use the walk wisely

Rx 50/35kg
Rx+ 60/40kg

15 Minute cap

BB : reduce Load
HSPU : 1 x Ab mat OR PP
BBJ : Step Up

Olympic Weightlifting WOD, November 21, 2019

November 20, 2019

Cycle 11: Volume wk 2

Snatch (Weight)
E2M

3×3 @ 50%
3×3 @ 60%
3×3 @ 70%

Clean and Jerk (Weight)
E2M

3×2 @ 50%
3×2 @ 60%
3×2 @ 70%

Front Squat (Weight)
10mins

Work up to double between 75-85%
*6 attempts max

WOD WOD, November 21, 2019

November 20, 2019

Deception
Too sprint or not too sprint?

Necessities
Pre WOD FBB w/buddy -( 2-3 rounds each )

8 x Suitcase hold, FF elevated lunged p/side ( 2 x DB ) on 20kg plate
8 x Staggered stance RDL p/side ( 2 x DB )
30 Second p/side Powell raise from side plank ( use incremental plates load dictated by strength

Metcon (AMRAP – Rounds and Reps)
Double WOD – w/ a partner

AMRAP 12

12/8cal bike
14 Wall balls 9/6kg

5min rest

AMRAP 12

12/8cal ski erg
14 DB snatch 22.5/15

*for both amraps, P1 on machine, P2 on movement, swap when both finish
*Aim is for consistent movement with very little rest, not max effort sprints

OPTIONS:
Cal : 10/6 on each machine
WB : Load / Goblet Squat
DB : Hang / Reduce Load

WOD WOD, November 20, 2019

November 19, 2019

Pre Season camp

Warm-up
Run Prep 101 inc. glutes
Metcon (AMRAP – Rounds and Reps)
AMRAP 24 – with a buddy

Run 400m each
50m DB carry each
Run 400m each
50m KB Farmers carry each
Run 400m Each
50m KB Front rack carry each

Deadball: 55/35
KB: 20/12 (Rx+ 24/16)

Gymnastics
Post WOD Gymnastics strength

E2M x5

5 Strict straight leg raises
8 Strict knee raises

*after each set perform 3 Heavy DB rows (each arm)

WOD WOD, November 19, 2019

November 18, 2019

Dumbells n Dubz

Warm-up
A) Bike 4 x 30/30
B) Squat Prep :2 Sets of

10m Lateral Band walk/side
20 Second Shoulder tap
10m Banded walk forward / backward
20 Second side plank L
10 x Banded Glute Bridge
20 Second Side plank R

Back Squat (Weight)
E3M x5 – 50-60%
Set 1: 4 Reps
Set 2: 8 Reps
Set 3: 12 Reps
Set 4: 8 Reps
Set 5: 4 Reps

*After each set perform 10 banded pull aparts

Metcon (Calories)
Cardio Option (
3-2-1 min on any machine
3-2 min rest between
*Score equals total cals
Metcon (Time)
3RFT:

50 DU
10 SA DB squats
35 DU
10 DB hang clean and jerks
20 DU
10 Burpees over DB
2min rest after each round

Rx 22.5/15
15min cap

OPTIONS:

Dubz : 20/15/10, or 50-40-30 singles
DB : Reduce load

WOD WOD, November 18, 2019

November 17, 2019

MASS Monday
Pure strength to start the week…. intensity will BRB !

Deadlift (Weight)
Pure strength:

0-10mins ( E2:30mins )

Deadlift 5-10-15 ( 20?)
reps @ 50%

* (P1-5, P2-5, P3-5, P1-10, P2-10, etc)
*T and G reps
*NOT maxing out – keep it crisp

10-20mins ( E2MOM )

5×5 Push press (from floor) work upto around 70%

20-30mins ( E2MOM )

5×5 Strict pull up (add weight each round) or
5×5 banded pull ups

*Grab a buddy or 2 and work together

Push Press (Weight)
Weighted Pull-ups (Weight)
Metcon (AMRAP – Reps)
TABATA:

Ab mat sit up

*Hands touch floor behind head / in front of feet

WOD WOD, November 17, 2019

November 16, 2019

Sustainable Sunday
Boy o Boy she has been a big week, particularly on the ol legs…. let’s get the rig back into tip-top shape ready for the week ahead…..

Today, much like last Sunday, we will be looking at some pacing work which will have just enough spice, but, won’t send you over the edge.

Good Vibes / Good Feelz… Sunday morning done right

Warm-up
A) Gym flow
B) Mock run through of workout: 1 x full round @ back off pace
Metcon (Calories)
In teams of 3, 3 rounds of the following, leaving every 3 minutes ( 27 minutes total )

P1 :
400m Run – not sprint

P2:
90 Seconds Assault bike @ sustain

*Last week we hit 45 second efforts, this week we double the work time and reduce the rest period, back it off. If you held 75RPM last week, look to hold 65-70RPM this week – No sprinting / drop offs

P3:
75m Dual KB FR Carry, into 75m Dual KB Farmers Carry

*Each station has a 2 minute cap to ensure a 1 minute rest between stations is achieved

*Reduce Distances / loads to stay under 2 minute cap

Core / Stability
3 Sets

15 Second side plank L
15 Second side plank R
30 Second Push Up support
30 Second Rest