WOD Archives

WOD WOD, March 4, 2019

March 3, 2019

Public Holiday HERO WOD

Metcon (AMRAP – Rounds and Reps)
Buddy "Rankel"

AMRAP in 22 Minutes

12 x Deadlifts 85/52.5kg ( shared as pleased )
14 x Burpee Pull up ( shared as pleased )
20 x KB swings 24/16kg ( shared as pleased )
200m Run together

RX PLUS :

DL : 100/ 65kg
KB : 32/20kg

Pull up standard : Extended arm at bottom / chin over bar at top

OPTIONS :

Reduce BB Load
KB : Russian / Reduce Load
Pull up : Burpee into hanging knee raise

Core / Stability
Midline Madness : Coaches Choce 😉

WOD WOD, March 3, 2019

March 2, 2019

Sunday Funday
Today we love the threshold life ….. go hard … rest hard !

Metcon (Time)
3 rounds for time

200m run
10 x DB snatch 22.5/15
10 x burpees over DB
10 x DB snatch
10 x Burpee over DB
200m run

Rest 3 minutes

25 minute cap

Gotta send it

WOD WOD, March 2, 2019

March 1, 2019

Warm Up

Warm-up
– Foam roll lats
– Mountain climber stretch

2 rounds
50 Single skips/DU
10 Banded squats
10 V-ups

Work upto a moderately heavy clean

2 rounds
10 TTB/knee raises
20 DU/single skips
5 Jump squats

WOD WOD, March 1, 2019

February 28, 2019

THE EMOM LYFE

Metcon (Weight)
Gymnastics strength

Every 2MOM x 7 Sets

Weighted Pull Ups

*Body weight / Banded

As per dips yesterday – record total load over 7 sets

Metcon (AMRAP – Reps)
Old Scholl Friday EMOM

EMOM :40/20 x 15 Minutes 3 sets

Minute 1 : Max Cal Row
Minute 2: Alt DB hang clean and Jerk 22.5/15kg
Minute 3 : Jumping lunges
Minue 4: Rack Hold 24/16kg x 2
Minute 5 : REST

Score equals total cal / lunge / DB

DB : Reduce Load
Lunges : Standard

Extended Stretch

COOL DOWN
Big ol stretch with coach

Olympic Weightlifting WOD, February 28, 2019

February 27, 2019

Cycle 2: The Climb Up wk 1

Snatch (Weight)
EMOM 5
2 @ 50%

Then, in 10mins work up to

1×1 @ 90%

*Record 90% lift

Clean and Jerk (Weight)
EMOM 5
1 @ 50%

Then, in 10mins work up to

1×1 @ 90%

*Record 90% lift

WOD WOD, February 28, 2019

February 27, 2019

Harold Hault

Metcon (Weight)
Stability / Strength / Gymnastics

A) Every 2:30 x 4 Sets :

Half Kneeling DB Press

4 x 8 p side – heavy

B) E2MOM x 7 Sets

Weighted Dip

3-3-3-3-3-3-3

*Body weight / Banded Push Up / Banded Ring Dip

*Not to max, record total load dipped over 7 sets , looking to get some quality volume in today

Metcon (Time)
3 Rounds for time 12 minute cap

20 x Burpee Box Jump 24/20"
10 x Power Cleans 60/40kg

OPTIONS
BBJ : Step Up
BB : Reduce Load

Core / Stability
Midline

EMOM x 5 minutes

40 Second Plank
20 Second Rest

WOD WOD, February 27, 2019

February 26, 2019

John Wayne

Front Squat (Weight)
Strength / Posture

Every 4MOM x 4 Sets

Minute 1 :

8 x Front Squats @ 55-60 % 1RM

Minute 2 : Rest

Minute 3 :

50m Single Sided Farmers carry L
50m Single Sided Farmers Carry R

Minute 4 : Rest

*Squat Tempo : 2-X-1-1

Looking for control and ROM – dont go heavier then this %

TABATA ASSAULT BIKE (Calories)
8 Rounds of :

20 seconds work
10 seconds rest

*Use TABATA monitor setting on bike

REST 2 MINUTES
Metcon (AMRAP – Reps)
TABATA AIR SQUAT

8 x 20/10

for reps

Gymnastics
Midine

5 Sets of

15 Second Hanging L seat or tuck
60 Seconds Rest

WOD WOD, February 26, 2019

February 25, 2019

Freddie Kruger

Warm-up
3 Sets :

5 x Sumo Stance Inch worm walk outs plus push up
10 x T spine rotations ( 5/5 )
10 x Banded Monster walks

Accessory
Strength / Stability : In Teams of 3 ( share the equipment )

10 x DB Floor Press – Pause at floor level
10 x Feet elevated Ring Rows + 5 count hold last rep
10 x KB Front foot elevated Split Squats ( 5/5 )

Get into a team of 3, rotate through movements with 1 person occupying each station. Once all have completed 1 round, rest 2 minutes together, repeat for 3 sets

Metcon (AMRAP – Rounds and Reps)
In Teams of 2 : AMRAP in 15 Minutes

150 x Dubz
75 x Toes 2 Bar
25 x DB to Shoulder 55/35kg

Share all reps as pleased

OPTIONS

RX PLUS : 65/45kg

Dubz : 300 x Singles
T2B : Knee Raises – linked Ab mat sit ups
DB : Reduce Load

COOL DOWN
Wall Hamstring / breath stretch 5 minutes ( legs elevated )

WOD WOD, February 25, 2019

February 24, 2019

Full Throttle

Warm-up
Shoulder Prep 101
BB Tech
Shoulder Press (Weight)
Every 2:30 x 5 Sets :

1 x Strict Shoulder Press
Plus
5 x Reset Push Press

*No Rebounding on PP
*Build to max

Metcon (Time)
3 RFT – 13 Minute Hard Cap

400m x Run
21 x KB Swings 24/16kg
12 x Burpee onto 20kg or 25kg plate

RX PLUS

KB : 32/20kg

*Goal : Dont pace today! Each movement is low in complexity allowing for a solid push through the whole workout. No need to hold back this Monday…send it home ! Simplicty always delivers if you let it.

Gymnastics
Midline

6 Sets of :

15 Second Hanging L seat or tuck hold
60 Seconds Rest

Why? This will help us all get better at toes 2 bar without actually doing toes 2 bar… quality is key!

WOD WOD, February 24, 2019

February 23, 2019

Sustainable Sunday

Metcon
EMOM X 25 ( 5 Sets )

Minute 1 : 15/12 x cal bike
Minute 2 : 12 x DB Hang Clean and Jerk ( 6/6 )
Minute 3 : 15/12 x Cal Ski
Minute 4 : 12 x D/B Box Step Overs ( 6/6 )
Minute 5 : ….

Consistancy WOD! each machine effort should be sustained, no sprinting today. If the cals are too much to hit in 45 seconds, reduce them.

We are learning how to sustain our output as opposed to redlining and having to grind through a workout

Accessory
Hammies and Gutes to finish the day