WOD Archives

WOD WOD, March 13, 2019

March 12, 2019

Long n Strong
Pacing, breathing, moving !

Warm-up
4 sets , increasing in T2B progression

1.
5 x Inch Worm walk outs
10 x Shoulder Taps
5 x Scap Pull Ups

Set 2 : 5 x Kipping beat swings
Set 3 : 5 x Kipping Knees to arms ( focus on lean back )
Set 4 : 5 x Toes 2 Bar

Metcon (4 Rounds for reps)
Every 7 Minutes x 4 sets

400m Run
30 x Dubz
20 x DB Hang Clean and Jerk 22.5/15kg ( 5/5/5/5 )
10 x Toes Bar

*Rest remainder of 7 minute cap
*Each round has a 5 minute cap

OPTIONS:

DB : Reduce load
Dubz : 15 or 75 x singles
T2B : Work progression or V sit / heel tap x 10

WOD WOD, March 12, 2019

March 11, 2019

Strength Day
Today we go all in… 5RM is as tough and taxing as they get. Plan your lifts and send it it hard!

Warm-up
Extended Squat Prep
Front Squat (Weight)
Every 4MOM x 5 Sets :

5 x Front Squats @ Build to a heavy set of 5 Reps

*Start at 40 % 1 RM and build accordingly

Super set

5 x Seated Box Jumps – high output / land tall

*Squat Tempo : 2-X-1-1
*I want the 5th set to be the max load today

Stirct Pull Up 3RM – Weighted (Max reps)
Finisher Play time – weighted Pull ups

Every 2.00 x 6 sets :

Weighted Pull up x 3 reps

Record max load

*2 weeks ago we did volume this week we max out

OPTIONS

Banded chest 2 bar x 3 OR Ring row x 8

WOD WOD, March 10, 2019

March 9, 2019

Pedals & Pavement

Metcon (Time)
In Pairs

4 Rounds for Time

21/16 Cal Ass bike/row/ski
15 Ball slams 15/9kg
400m run

**Movement 4 Movement
** Cals 60 sec cap/reduce cals

WOD WOD, March 9, 2019

March 8, 2019

Open 19.3 Warm up

Warm-up
– Roll lats out
– Mountain climber stretch

2/3 rounds
– 10/7 cal bike
– 10 Goblet hold lunge steps
– 10 DB push press (5/5)

Start light, increase weight each round
Rest enough between rounds to be recovered

WOD WOD, March 8, 2019

March 7, 2019

KB Mayhem

Warm-up
Shoulders / lats !
Shoulder Press (Weight)
Strength : Pressing Lynne

Every 3MOM x 4 sets :

5 x Strict Shoulder Press @ 70-75 % 1RM
Superset
Max effort ring row ( minimum 10 )

*Feet elevated if possible
*Reps must hold set standard – adjust ROM if need be

Metcon (Time)
For time:

Run 200m
20 x Double KB DL 20 / 12kg x 2
Run 200m
20 x Double Rack Lunge
Run 200m
20 x Double KB Push Press
Run 200m
20 x Burpee Box Jump 24/20"

RX PLUS

24/16kg KB

OPTIONS:

KB : Reduce load
BBJ : Step Ups

COOL DOWN
Shoulder / T spine love with coach

Olympic Weightlifting WOD, March 7, 2019

March 6, 2019

Cycle 2: The Climb Up Wk 2

Snatch (Weight)
EMOM 3

2 @ 50%

in the next 12mins work upto

1×1 @ 95%

*Record 95% lift

Clean and Jerk (Weight)
EMOM 3

2 @ 50%

in the next 12mins work upto

1×1 @ 95%

*Record 95% lift

WOD WOD, March 7, 2019

March 6, 2019

Thursday Therapy

Warm-up
A) Extended hip opener
B Tali glute prep
C) Back squat warm up – coaches call
Back Squat (Weight)
Strength / Posture / Stability

Every 4MOM x 4 Sets

Minute 1 :

8 x Back Squats 60-65 % 1RM

Minute 2 : Rest

Minute 3 :

50m Single Sided overhead carry L
50m Single Sided overhead carry R

Minute 4 : Rest

*Squat Tempo : 2-X-1-1

Gymnastics
Gymnastics skill play / conditioning ( for quality / fun)

3 Stations, rotate every 90 seconds : :

Station 1 : 2-3 x Rope Climbs AHAP
Station 2 : 10-15m Handstand walk
Station 3 : 100m Heavy DB Farmers carry

Team up in groups of 3, ideally carrying same load
Rotate through stations until you have completed 4 efforts on each station

Options:
Rope : 15ft or work seated progressions – thats how we get better
HS : Play with kick ups to wall / hand balancing , or, box pike progression x 5 reps

WOD WOD, March 6, 2019

March 5, 2019

Hot Dub

Warm-up
Extended warm up:
Coaches call BB tech including overhead squat / snatch balance play
2 Position Hang Power Snatch (Weight)
1 x Snatch Pull
1 x Hang Power Snatch below knee
1 x Hang Power Snatch above knee

E2MOM x 7 Sets :

Build to a quality load, pausing in each position

Metcon (AMRAP – Rounds and Reps)
Crossfit Triplet – AMRAP in 12 Minutes

40 x Dubz
20 x DB Snatch – Alternating 22.5/15kg
20 x Dubz
10 x Toes 2 Bar

OPTIONS:

Dubz : 20 / 10 or 80/40 singles
DB : Hang snatch or reduce load
T2B : Usual options, or 15 x ab mat sit ups

COOL DOWN
Roll out / stretch out calves

WOD WOD, March 5, 2019

March 4, 2019

Breathless
A day of gymnasty skill play + some spicy intervals / skill under fatuige = BLISS

Warm-up
A) 3 way buddy gymnastic style shoulder stretch
B) Shoulder prep :

2 sets of :

10 x Down dog to cobra
10 x T spine rotations ( 5/5 )
10 x Quadruped shoulder taps ( 5/5 )

Gymnastics
Rotating EMOM 12 Minutes ( 4 sets )

Min 1 : 3-5 x Ring Push Ups + 10 Second ring support
Min 2 : 5 x Barbell rows Plus 10 Second Support ( bar on J hooks )
Min 3 : 5 x V sit / Heel taps + 10 second hollow / tuck hold

*This shouldn’t feel hard, drop rep range if it does

Metcon (4 Rounds for reps)
Conditioning intervals / skill

Every 5MOM x 4 Sets

20/15 x Cal Bike / ski / row ( 60 second cap )
10 x DB Box Step overs 22.5/15kg / 20" across
7-10 x HSPU whatever can be achieved unbroken!!!

*Each set is for time – write each one on a whiteboard
*2 Waves – leaving every 2:30 minutes
*We are aiming to keep rounds well under 2:30!

OPTIONS:

Ass bike – 15 / 10 or less if cant hit cals in 60 seconds
Step over – less weight or body weight
HSPU – 1 x ab mat or 10 x seated KB shoulder press

COOL DOWN
Couch stretch x 2 mins per side
straddle hold x 3 minutes