WOD Archives

WOD WOD, October 30, 2019

October 29, 2019

SWOL GOALS

Warm-up
3 Sets of:

150m jog
10m x Gymnastics style bear crawl
5 x T Push Ups
20 Second reverse grip passive hang
5 x Deadbugs

Close Grip Bench Press (Weight)
GIANT SET

E4MOM x 4 Sets :

6 x CG Bench Press w/ 1 second at chest
6 x Strict Pull Ups ( Weighted if possible )
6 x DB Rows P/side

*CGBP : 50 % / 60 % / 70 % / 75 % ( NO MISSES )
* PU : Band Assist / RR

Metcon (Time)
For time – 10min cap

10-20-30-20-10
Russian swing
*10 Box step ups after each set

*Step ups with same KB as swings

Rx 24/16 & 24/20"
Rx+ 32/24

OPTIONS:

KB: Reduce load
Box step up: Reduce weight/height

COOL DOWN
Back complex x 2 sets

8 x Cat Cow
8 x Rocking Adductor p/side
8 x T spine rotation p/side
8 x Rolling sit-ups to straddle

WOD WOD, October 29, 2019

October 28, 2019

EMOMafying CINDY

Warm-up
A) Banded Hips
B ) Banded Hammies
C) 1 Round of WOD sim
Metcon (AMRAP – Reps)
EMOM 25 (5 rounds)

1- 40sec Ski
2- 40sec Deadball hold 55/35
3 & 4 – 100m Run + AMRAP Cindy
5- Rest

* All Start on Ski
*Score is total reps of Cindy (30 per round )

Cindy
5 Pull ups
10 Push ups
15 Air squats

OPTIONS

Dball: Reduce weight
Cindy: Ring rows/knee push ups

COOL DOWN
Foam Roll – T spine / Lats / Delts / Adductors

WOD WOD, October 28, 2019

October 27, 2019

Mad Monday

Warm-up
A) Gym length athletic flow
B) BB Power clean tech
Metcon (2 Rounds for reps)
90sec on/30sec off x4 (each)

a)

9 DB hang squat cleans
Max row remaining time

1-2 Minute transition between a) and b ) for split classes

b) AMRAP

3 Power cleans
6 Burpees over bar

Rx 2×22.5/15kg & 50/35kg

A). Score is max cals
B). Total reps

OPTIONS

DB: Reduce weight to go unbroken
PC: Reduce weight

COOL DOWN
Group stretch with coach

WOD WOD, October 27, 2019

October 26, 2019

Pavement pedals

Metcon (Calories)
AMRAP 20 – With a buddy

10-20-30-etc Bike/Ski cals (total)
200m Run each

*Start with 5 synchro burpees each round

Metcon
#PUMPsesh

5-10-15-20-25
Bicep curls
(1 DB holding each end)
10-20-30-40-50
Banded tricep push downs

WOD WOD, October 26, 2019

October 25, 2019

Super Saturday

Metcon (Time)
In Pairs : 27-21-15-9 reps of

Calorie row ( 21/15/12/9 FM )
Box Jump over
KB swing
Burpee to target

Flow:

P1 Rows / P 2 Rows x 27 cal
P1 BJ / P2 BJ x 27 reps
P1 Swing / P2 swing x 27 reps
P1 Burpee / P2 Burpee

Repeat for 21-15-9 …

WOD WOD, October 25, 2019

October 24, 2019

Fruity Friday 20.2 teaser

Metcon (AMRAP – Rounds and Reps)
Open-ish Point 2

AMRAP 20 – R4R with a partner

6 SA devils press (alt)
12 Sit ups
150m Run

*Rx 22.5/15

Accessory
AMRAP 12 – M4M with a partner

6 per side Pallof press
6 per side DB rows
6 Tempo DB goblet squats (3 down, 3 pause, 3 up)
100m Medball pec walk

Olympic Weightlifting WOD, October 24, 2019

October 23, 2019

Cycle 10: Hangs and pulls Wk 2

Metcon (Weight)
Hang Snatch + Low hang snatch

E2M

4×1 @ 50%
3×1 @ 60%
3×1 @ 65%

Metcon (Weight)
Hang Clean + Low hang clean + Jerk

E2M

4×1 @ 50%
3×1 @ 60%
3×1 @ 65%

Snatch Pull (Weight)
E2M

5×3 @ 100%Sn

WOD WOD, October 24, 2019

October 23, 2019

Mind Eraser

Warm-up
Banded Hips x 2 Mins
Banded Lats x 2 Mins
HPS Tech including SG press to warm up shoulders for HSPU
Hang Power Snatch (Weight)
ROTATING EMOM x 12 ( 4 Sets )

Minute 1 : 3 x HANG P/S – 50/60/70/80%1rm
Minute 2: # Strict Ring Dip – Sub maximal , repeatable rep range
Minute 3: REST / Change Plates

*Buddy up for this one , start on alternate stations

*RD : Work progressions
*Rx + Work MU

Metcon (AMRAP – Reps)
For time : 12 Minute cap

50 x Dubz
15 x HPS
15/12 x Kipping Ring Dip

50 x Dubz
12 x HPS
12/9 x KRD

50 x Dubz
9 x HPS
9 x KRD

Rx 42.5/30kg
Rx + 50/35kg / MU into dip

OPTIONS:

RD : Foot assist / Paralette / Push Up
Dubz : 25 / 75 singles
HPS : Weight / DB

COOL DOWN
Shoulder Love

WOD WOD, October 23, 2019

October 22, 2019

Mid Week MAX OUT

Back Squat (Weight)
15min clock

Work up to a heavy single Back squat

*No more then 7 x total sets required

Metcon (5 Rounds for reps)
Cardio Option

Every 3 MOM x 5 Sets

Row 500/400m aiming for negative splits

Metcon (AMRAP – Reps)
AMRAP 15

10-20-30-etc Wall balls
*100m Walk w/ medball after each set

*Score is total wall ball reps
*Hold medball anyhow on walk
*Who can not let the ball touch the ground?

OPTIONS

WB : Reduce Load / Goblet Squat

COOL DOWN
Quads / Hips / Back

WOD WOD, October 22, 2019

October 21, 2019

The Rebuild

Accessory
PART A) 3 Sets
5 x Sumo stance inchworm walkouts
10 x Alternating spiderman lunges + rotations

PART B) Midline stamina – Continuous 12-15 minutes
10 x Double KB Sit up into Z press ( scale to sit up )
20 x Second Hollow Hold
20 x Second side plank per side
30m x KB SA FR Carry P/side ( 30 out / 30 back )

*Buddy up, M4M for quality

Metcon (Calories)
PART C ) EMOM 16-20 Minutes

Minute 1 : 50 second Ass bike / ski for cals ( Hold pace )
Minute 2: 12 x DB push Press
Minute 3: 10-15 x Kipping Pull Ups
Minute 4 : Rest

Rx : 22.5/15kg x 2

*Score equals total cals bike / ski
*All waves to start on the bike /ski

OPTIONS:
DB : Reduce Load
PU : 30-40 Seconds accumulated reps / Jumping