WOD Archives

WOD WOD, July 28, 2019

July 27, 2019

Bump n Grind

Metcon (Calories)
30sec Assault Bike
30sec Rest
30sec Low ring support hold
30sec rest
30sec Ski/row
30sec rest
30sec dbl KB front rack hold
30sec rest

x 7 sets

KB: 24/16kg rx

score = total cals

*Sustained efforts not sprints today !

WOD WOD, July 27, 2019

July 26, 2019

Saturday Slammin

Metcon (Time)
Partnered Chipper for time:

800m Run ( 400 / 400 )
25 x Box Step ups with KB
50 x T2B
100 x Dubz
150 x KB Swings
100 x Dubz
50 x Ring Dips
25 x Box Step Ups with KB
800m run ( 400/400 )

Rx : 24/16kg KB
RX + Muscle up into dip

*Share all rep as pleased with team mate

OPTIONS:

KB : Reduce load – Must be able to step up and swing it
T2B : High low / V ups
Dubz : Work it out with buddy ( single / double combo )
RD : Ring Push Up

WOD WOD, July 26, 2019

July 25, 2019

Friday Highday

Warm-up
A) Gym Length athletic flow: Full Body
B) BB Flow
Metcon (Weight)
Every 2:30 x 5

3 x Deadlift
2 x HPC
1 x S2OH

*Building
*Prime for WOD

Metcon (Calories)
Barbell Intervals

Every 4mins for 5 sets

1min Row (for max cals)

In "rest" complete:
12 Deadlifts
10 Hang power cleans
8 Shoulder to overhead

*Wave 2 leaves @ 2min mark

Rx 50/35
Rx+ 60/42.5

OPTIONS:

Pull Load back to go close to unbroken minimum

Friday Feelzzz WOD, July 26, 2019

July 25, 2019

Functional Friday Fitness Feelzzz

DT complex (1×1)
1 x Deadlift
1 x Hang power Clean
1 x Split jerk

Every 2 mins 30 secs x 5 sets:

Build to a max for the day.

2k Row (Time)
Max Effort 2k Row

In Pairs

2km Time trial

Break it up however you like.

Metcon (Time)
Double Vision

For Time – In Pairs (share reps)

16-14-12-14-16

Double KB Snatch – 2x 20/12 kg
Burpees

***12 Min Cap***

Metcon (Time)
Friday Night Delight

For Time – In Pairs

20-15-10

Air Squats
Toes to Bar
Hspu

*** Movement for Movement***

Olympic Weightlifting WOD, July 25, 2019

July 24, 2019

Maximum Effort Week 1

Snatch (Weight)
E3M

2×3 @ 50%
1×2 @ 60%
1×2 @ 70%
1×2 @ 75%
1×1 @ 80%
1×1 @ 85%
1×1 @ 90%
1×1 @ 93%

Clean and Jerk (Weight)
E3M

2×3 @ 50%
1×2 @ 60%
1×2 @ 70%
1×2 @ 75%
1×1 @ 80%
1×1 @ 85%
1×1 @ 90%
1×1 @ 93%

WOD WOD, July 25, 2019

July 24, 2019

Side Hustlin

Warm-up
A) Circle work 5 mins
B) Use part A) of session as an extension of warm-up

Gymnastics
Play: Gymnastics

In Teams of 4 , split into pairs:

Pair 1 : 2 mins Rope Climbs 1:1
Pair 2 : 2 min max 5m HS walk efforts 1:1

*Alternate every 2 minutes untill each pair completes 3 sets of each ( 12 mins )

Rope: Feet elevated leg pulls 1 for 1 with buddy
HSW: Wall Walks to best position

Metcon (AMRAP – Reps)
AMRAP 15 – Teams of 2

45-30-15 Pull ups
45-30-15 BBJO
45-30-15 Deadball lunge steps

Rx : 24/ 20" . 55/35kg DB

OPTIONS:

Pull Ups : Jumping / Ring Rows
BBJ : Step Ups
DB : Drop weight / Bodyweight

WOD WOD, July 24, 2019

July 23, 2019

Dub-steppin

Warm-up
A) T Spine / Shoulder opener on benches
B) Shoulder act : Taps / Crawls / Hangs
Close Grip Bench Press (Weight)
E3M x 5 Sets :

4 x Close Grip Bench @ 75 %
Superset
20m Big Handles Farmers Carries

*Working weight remains the same across all sets

*Load up the Handles !

Metcon (Time)
5 rounds for time:

20 DU
10 DB shoulder to overhead (5/5)
20 DU
10 Alt DB snatch
20 DU
10 DB hang clean and jerk (5/5)
1min rest

Rx : 22.5/15kg

OPTIONS:

Reduce DB Load
10 x Dubz per round / 40 x single skips

WOD WOD, July 23, 2019

July 22, 2019

Machines n Midlines

Warm-up
A) Banded Hips / Banded Lats combo
B) Machine Flow
Metcon (Calories)
Teams of 2:

AMRAP 10
Person 1: 50sec bike
Person 2: 12 sit ups

3min rest

AMRAP 10
Person 1: 50sec Row
Person 2: 20sec Hollow hold

*Score equals combined calories both machines

Post WOD PUMP
3 x 8 DB bicep Curl P/side
3 x 15 Banded Tricep Push Down
3 x 8 Strict knee Raise

*Buddy Up 1 work 1 rest

WOD WOD, July 22, 2019

July 21, 2019

Party Pump Mondays

Warm-up
A) T Spine / Shoulder opener on benches
B) Shoulder act : Taps / Crawls / Hangs
Close Grip Bench Press (Weight)
E3M x 5 Sets :

4 x Close Grip Bench @ 75 %
Superset
20m Big Handles Farmers Carries

*Working weight remains the same across all sets

*Load up the Handles !

Metcon (Time)
5 rounds for time:

20 DU
10 DB shoulder to overhead (5/5)
20 DU
10 Alt DB snatch
20 DU
10 DB hang clean and jerk (5/5)
1min rest

Rx : 22.5/15kg

OPTIONS:

Reduce DB Load
10 x Dubz per round / 40 x single skips

WOD WOD, July 21, 2019

July 20, 2019

Sunday Sprint off
Beware of the shuttle ….

Metcon (AMRAP – Rounds and Reps)
In Pairs, AMRAP in 21 Minutes

50m Shuttle sprint ( 5 x 10m )
5 x Burpee Box Jumps 24/20"
40m Shuttle Sprint ( 4 x 10m )
3 x Deadball 2 Shoulder 55/35kg
30m Shuttle sprint ( 3 x 10m ) Tag in ya mate

*Round for round
*Box and Ball set up in front of rig
*Team start / tag line in front of KB racking etc
*Tag floor on each shuttle turn with any hand

OPTIONS :

DB : Reduce Load
BBJ : Nurpee Step up

Core / Stability
10 Minute EXTREME abs with coach JJ