WOD Archives

WOD WOD, June 19, 2019

June 18, 2019

Legs Eleven

Warm-up
A) Hip openers

B) Groups of 3:

30sec on/30sec off x3
Kang squats
Russian swings
Banded monster walks

Back Squat (Weight)
New squat cycle day 1

*Every 3mins:

1×5 @ 50%
1×3 @ 60%
1×3 @ 70%
1×3 @ 75-80%
1×5 @ 80-85%/ new 5RM

* Have a spotter or 2 ready for last lift
*After each set 1 x Rope Climb – Lseat etc

Metcon (Calories)
Alt EMOM 12 – In Pairs

Min 1 : 60 Second ski / bike
Min 2 : 20 x Russian Swings

*Rx 24 / 16kg
*Rx Plus 32/20kg
*Work Alternate Stations
*Record total cals at completion – combined

Gymnastics
Tabata x 12 ( 4 x 20 /10 second efforts on each )

0-4: Strict hollow hang / knee tuck -10/10
4-8 : Plank
8-12 : Strict Hollow hang / knee tuck -10/10

WOD WOD, June 18, 2019

June 17, 2019

Breathless

Warm-up
A) Basic Hip flow
B) Glutes
Metcon (AMRAP – Rounds and Reps)
Row / Conditioning

AMRAP in 24 with a mate

Buy in each round:

250/200m x Row

Then, Alt between

A- 5 Burpee box jumps 24/20"
B- 5 Devil’s press 22.5/15kg x 2

R4R

(P1 row bbj, P2 row bbj, P1 row DP, P2 row DP)

Accessory
Strongman Finisher

With a buddy:

400m Deadball walk
400m Farmers carry

*swapping every 50m

WOD WOD, June 17, 2019

June 16, 2019

The Pressing Joker

Warm-up
A) 3 Way Buddy Shoulder release / PVC pass through
B) Modified version of HS prep 2 rounds instead of 4 super set with T2B progression

Gymnastics
Gymnastics skill development : HSPU’s

EMOM x 12

1- # unbroken HSPU – Kipping / strict / Negatives
2- 10 Second Hollow / 10 Second Tuck

*work with a buddy – alternating movements
*HSPU reps – Every rep / set should hit the same rep range – skill not capacity

Metcon (Time)
For time:

1-2-3-4-5-6-7-8-9-10
Toes 2 Bar
10-9-8-7-6-5-4-3-2-1
S2OH

Rx : 52.5/35kg
RX Plus : 60/40kg

OPTIONS
BB : reduce Load
T2B : Standard Options / V Ups

EXTRA CREDIT
5 Mins per side Lacrosse ball lats / cuff

WOD WOD, June 16, 2019

June 15, 2019

Sunday Funday bikaskiathon

Metcon (Calories)
A1 ) Teams of 3:

12 Minute Ski for calories

* Chase each ski effort with 10 x DB Goblet Squats 22.5/15kg

REST 3

A2) Teams of 3

12 Minute Bike for

*Chase each effort with 10 x Ball Slams 15/9kg

*Every 4 Minutes including 0 = 10 x Team synchro burpees

Score Total Calories combined

WOD WOD, June 15, 2019

June 14, 2019

Super Saturday

Metcon (AMRAP – Rounds and Reps)
AMRAP 25 – In Pairs

5 x Strict Rig Dips – Each
10 x Hang Power Cleans 52.5/35 – Each
200 x Run – Each
40/30 cal row – shared

*Every second run, use a sandbag

RX PLUS : 60/40kg

OPTIONS:

RD : Ring Push Up / Push Up from DB
BB : Reduce Load – cycle unbroken

WOD WOD, June 14, 2019

June 13, 2019

TFIF

Warm-up
DL Prep 101

Run
Inchworm walk outs
Rotation lunges
Frankie’s
Drinking birds
Glutes

Deadlift (Weight)
Every 2:30mins x 6

1 x 5 @ 50 %
1 x 5 @ 60 %
1 x 3 @ 65 %
1 x 3 @ 70 %
1 x 2 @ 70-75%
1×2 @ 75-80%

Metcon (Time)
In Pairs ( Minute on Minute off )

100 Bar facing burpees
*EMOM 3 Deadlifts

*Including 0:00
*16 min cap
*Rx 80/55kg

Rx Plus
BB :100/70 plus 120
Burpees : 120

COOL DOWN
Pigeon Pose
Seated Straddle

Olympic Weightlifting WOD, June 13, 2019

June 12, 2019

Cycle 5: Cleans & FS’s Wk 3

Snatch (Weight)
Every 2mins

2×2 @ 50%
1×2 @ 60%
1×2 @ 70%
1×2 @ 75%
1×2 @ 80%
2×2 @ 85%

Clean and Jerk (Weight)
Every 3mins

1x (2+1) @ 55%
1x (2+1) @ 65%
1x (2+1) @ 75%
1x (2+1) @ 80%
1x (2+1) @ 85%

Clean (Weight)
Cont. from CJ
Every 3mins

1×1 @ 90%
1×1 @ 95%

Front Squat (Weight)
Every 2mins

1×1 @ 65%
1×1 @ 75%
1×1 @ 85%
1×1 @ 95%
1×1 @ 101%+

WOD WOD, June 13, 2019

June 12, 2019

Thursday Breath-work

Warm-up
A) 2 Sets :

10 x Rocking Adductor
10 x Cat Cow
10 x T Spine Rotations

B) 1 Round :

45s Bike
45s Row
45s Dubz play

Metcon
EMOM 20 (5 rounds)

1- 15/12cal Bike
2- 15/12cal row
3- 50 DU
4- Rest

OPTIONS:

Machines: 45sec cap, or, pick a calorie range and hold it
DU: Practice! or singles

Core / Stability
Midline Madness

30 Second side plank L
30 Second Plank
30 Second Side Plank R
30 Second Plank

REST 1 Minute x 3 Sets

WOD WOD, June 12, 2019

June 11, 2019

Pump up the JAM

Warm-up
A) Banded Lats
B) Banded Hips
C) 5 reps : Perfect stretch sequence

Functional Body Building
In Pairs for 15 minutes:

8 x SA DB Bench P/side
8 x SA DB Rows P/side
30 Second x Low Ring Support
30 Second x Weighted KB hollow hold

*You go, I go, for quality / tempo

Metcon (AMRAP – Rounds and Reps)
Unilateral Conditioning

AMRAP 6:
12 OH Lunges (6/6)
10 x V Ups
12 DB HC&J (6/6)

REST 3

AMRAP 6
12 x FR lunges (6/6)
10 x V Ups
12 DB Hang Snatch (6/6)

Rx 22.5/15

OPTIONS:

DB : Reduce Load /
V Ups : Heel Taps

COOL DOWN
Foam Roll / Trigger point

WOD WOD, June 11, 2019

June 10, 2019

Hells Bells

Warm-up
A) Hip Flow
B) Glutes / BB Flow – BACK SQUAT
Back Squat (Weight)
Every 2:30mins

1×5 @ 50%
1×4 @ 60%
1×3 @ 70%
3×2 @ 80%

*In between each set : 6 x Tempo Ring Rows

CARDIO OPTION :

4 x 800m Run / 3 Min REST

Metcon (Time)
Finisher – For time

120 Wall balls 9/6kg

*Every break is
10 Swings 32/24

12min cap

COOL DOWN
In Pairs :

Quad Smash for quality