WOD Archives

WOD WOD, April 17, 2019

April 16, 2019

EMOM living

Accessory
Alt EMOM 14:

1- 5 Bulgarian split squats (each leg) NO WEIGHT
2- 5 Staggered stance DL (each leg) LIGHT

Metcon (Calories)
EMOM 25

1- 20 Swings 24/16
2- 15 TTB
3- 10 DB Box step overs 22.5/15
4- 45sec max cal Row
5- Rest

Record cals on rower

OPTIONS :

Swings : Reduce Load
TTB : High / Low , Knee raise, V Ups, Ab Mat
Step Over : Reduce Load / BW

COOL DOWN
Foam Roll remainder of session

WOD WOD, April 16, 2019

April 15, 2019

Tug Boat

Warm-up
A) Bike / Row / Ski 4 x 30/30
B) 2 Sets of

10 x Cat Cow
10 x Bird Dog
10 x Shoulder taps
5 x T spine rotations

Gymnastics
Every 3mins for 5 sets : Pull ups – 5 reps

Sets 1 & 5 – 5 Strict @ Body weight
Sets 2,3,4 – 5 Weighted (same weight)
*Sets 1 & 5 should be the same
*Sets 2,3,4 should be the same

After each set
20 Russian twists (weighted if possible)
10 banded pull aparts

*Banded progression for those who dont yet have body weight pull ups

Metcon (Time)
In Pairs, 6 RFT – 3 each

9 x Burpee Box Jump overs 24/20"
12 x Dumbell Squats 22.5/15kg x 2
15 /12 x Cal Bike or Ski

OPTIONS:

BBJ : Step Up and Over
Squat : Reduce load / KB / 1 x Bell ( make sure solid form )

WOD WOD, April 15, 2019

April 14, 2019

April Benchmark – “Dianne”
Dianne, sure to bring allll the boys to the yard.

One of the shorter more intense girls, sure to leave a taste in your mouth regardless of scaling alternatives… if you get it right.

Plenty of time spent priming the body so we can go all in on this beauty!

Go hard and set / hold the standard people !

Accessory
In Pairs – 15-20 minutes to work through 4 movements

1) 10m Deadball bear hug Walking lunge – moderate
2) 8 x DB or KB Half kneeling DB Press
3) 30 Second Low ring Support – Aggresive Hollow
4) 8 x DB Rows per side – no bench – new set up

1 Person works at a time in order of movement
Dont over do – Use as prep for Dianne , dont steel from Dianne
2 rounds – maximum 3

Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

10 Minute cap finished or not

If you get her done early – support everyone until the very last rep

OPTIONS:

Barbell : 82.5/50kg, 70/35kg or less ( guide )
HSPU : 1 x Abmat / Open Standard / Push Ups

WOD WOD, April 14, 2019

April 13, 2019

Saddle Up!

Metcon (Calories)
Choose Your Own Adventure.
Pick a machine.

0-6mins; 9x 20/20
2min rest
8-12mins; 8×15/15
2min rest
14-20mins; 8×30/15
2min rest
22-24mins; 4×15/15
2min rest
26-34mins; 8×45/15
2min rest
36-40mins; 8×15/15
2min rest
42-48mins; 9×20/20

WOD WOD, April 13, 2019

April 12, 2019

Double The Fun!

Metcon (AMRAP – Rounds and Reps)
AMRAP 12 – with a partner

150/120m Row
10 Wall balls

Round for Round

… 5min rest…

Metcon (AMRAP – Rounds and Reps)
AMRAP 12 – with a partner

15/12cal Bike
10 KB SDHP 24/16

Round for Round

WOD WOD, April 12, 2019

April 11, 2019

Club Chamber

Warm-up
A) Bench Press Prep 101
Bench Press (Weight)
Strength – Bench Press

Every 3MOM x 5 Sets :

3 x Bench Press

*I want set 5 to be the heaviest – be sharp with load increases
*Start at 50 % 1rm THEN 60% 70 % 80 % 80-90 %( Guide )

*After each set : 10 x Feet elevated Ring rows

Metcon (AMRAP – Rounds and Reps)
Crossfit – AMRAP in 14 Minutes

21 x Box Jumps 24/20"
15 x DB Push Press 22.5/15kg
9 x Burpee C2B Pull Ups

OPTIONS :

Box Jump : Step up
PP : Reduce load / KB
BPU : Chin over bar / knee tuck

COOL DOWN
Team walk 400m

Olympic Weightlifting WOD, April 11, 2019

April 10, 2019

Oly – Complexes wk 3

Metcon (Weight)
Snatch + 2 OHS

15min open cap
Build upto heavy set
Metcon (Weight)
Power clean + hang clean + Jerk

15min open cap
Build upto heavy set

WOD WOD, April 11, 2019

April 10, 2019

Run Forrest run

Necessities
A) Running drills

B) Straight into pre wod prep as extended

Pre WOD Prep

12mins with a partner
External Obliques opener (medium KB)
20sec
Banded W to Press (band on upright rig)
6 reps (slow)
Bird dog
6 reps (slow)
KB walk (1FR 1OH) (same weight)
50m each side

Movement for movement

Metcon (Time)
Buddy Run / Odd object session

8 – 10RFT * 4-5 Rounds each

400m Run
20m Deadball carry 55/35kg

OPTIONS :

RX PLUS : 65/45kg

Ball : Reduce load

COOL DOWN
Banded Hips / Seated straddle

WOD WOD, April 10, 2019

April 9, 2019

Hump Day Rump Day

Warm-up
Tabata
Glute activation drill RIGHT
Glute activation drill LEFT
Lat activation drill RIGHT
Lat activation drill LEFT

2 rounds
Partner 1: 10 glute band
Partner 2: 5 Beat swings + 5 knee raises

Back Squat (Weight)
Every 3MOM x 5 Sets

3 x Back Squats @ Build to a heavy set of 3 Reps
*I want set 5 to be the heaviest – be sharp with load increases
*Start at 50 % 1rm THEN 60% 70 % 80 % 85-90% ( Guide )
*DONT miss today

Metcon (Time)
Accessory based finisher WOD

3 RFT / 90 Seconds rest

10 x Toes 2 Bar
10 x DB Box step Ups 22.5 / 15kg
10 x Toes 2 Bar
20 x DB Snatch – Same dumbell 22.5/15kg

OPTIONS:

T2B : High low / V sits
Step Up : Reduce load / bodyweight
Snatch : Reduce load / Hang

COOL DOWN
Foam Roll Lats / Quads

WOD WOD, April 9, 2019

April 8, 2019

Ironmind

Warm-up
A) Foam roll lats / Front delt 2min each side
B) Extended clean warmup
Metcon (Weight)
Barbell Complex
Every 3mins for 6 sets

5 Deadlift
4 Hang power cleans
3 TnG power clean

*Sets 1-3 building up to 80%PC
*Sets 4-6 @ 75% ( guide )
*Shouldn’t be failing reps

Metcon (AMRAP – Reps)
EMOM for Quality
EMOM 15
1- 20sec Hang power cleans
2- 20sec Burpees
3- 20sec Hollow hold

Rx 42.5/30
*Aim: Consistent barbell movement

OPTIONS:
BB: Reduce load to maintain unbroken
Hollow hold: tuck hold