Olympic Weightlifting WOD, December 20, 2018
December 19, 2018
OLY CLUB
Warm-up
Snatch (Weight)
20 Minute Open cap
SNATCH MAX OUT
3-2-2-1-1-1-1-1
Power Snatch (Weight)
Back Squat (Weight)
E2:30 x 5
2-2-2-2-2
WOD WOD, December 20, 2018
December 19, 2018
Double Trouble
Back Squat (Weight)
Back Squat to 2RM
Rotating EMOM x 21 ( 7 Sets )
Minute 1 : Back Squat
Minute 2 : Rope Play – Dile in for Saturday
Minute 3 : REST
Set 1 : 5 Reps @ 50 % of most recent 1RM
Set 2 : 3 Reps @ 60 %
Set 3 : 2 Reps @ 70 %
Set 4 : 2 Reps @ 80 %
Set 5 : 2 Reps @ 85 %
Set 6 / Set 7 : Testing sets
*Range of motion is king
*Get a Spot
Necessities
Kettle bell Finisher
2 Sets for quality of
50m SA Farmers carry L
50m SA Farmers carry R
50m SA OH Carry L
50m SA OH Carry R
50m SA FR Carry L
50m SA FR Carry R
60 Second Plank
60 Second Rest
WOD WOD, December 19, 2018
December 18, 2018
Gone in 60 Seconds
Metcon (AMRAP – Reps)
3 Rounds for For total Reps
60 Second Row for cals
60 Second Rest
60 Second Dubz for reps
60 Second Rest
60 Second DB snatch 22.5/15kg for reps
2 Minute Rest
Score equals total reps accumulated
SET UP CONGA LINE STYLE – ALL START ON ROW
DB : Reduce Load / Hang
Dub : Attempts / Singles
Gymnastics
Skill : Gymnastics / Mid line Development
EMOM x 12
30/30
1: Wall Walk into hold
2: Hollow Hod
3 : Superman Hold
*Scale movement / leverage accordingly
WOD WOD, December 18, 2018
December 17, 2018
The Fed Express
Weighted Pull-ups (Weight)
Every 2MOM x 6 Sets
2 x Weighted Pull Ups – any grip
OPTIONS:
# Body weight Strict Pull Ups
# Pause Banded Strict Pull Ups – 3-5
# Tempo Ring Rows -6-8
Metcon (Time)
5 Rounds for time – 15 Minute cap
10 x Toes 2 Bar
10 x FR Reverse Lunges 20/12kg
10 x Burpees
REST 90 Seconds
Any reps remaining add on in seconds
OPTIONS:
T2B : High / Low, Knee 2 Chest / 15 x Ab mat sit ups / Heel Taps
Lunges : Reduce Load / Body weight
WOD WOD, December 17, 2018
December 16, 2018
Max Out Monday
Warm-up
A) Body Flow
B) Scaps
C) BB Flow
B) Scaps
C) BB Flow
Power Clean and Split Jerk (Weight)
Every 2:15 x 7 Sets
3-2-2-1-1-1-1
Jerk Option : PJ / PP
Metcon (Time)
"Full Steam"
For time – 12 Minute cap
Run 400m
15 x Power Clean and Push Jerk 52.5/35kg
Run 400m
15 x Power Clean and Push Jerk
Run 400m
Light enough to play with some T and G reps…. time to breath
*Dont drop 10/5kg bumpers like they are hot
OPTIONS
BB : Reduce Loaf
Run : 300m
Accessory
Post Wod Recovery ( potentially in own time )
3-4 Sets:
20 Second reverse grip passive hang
10 x alternating scorpions
5 x Cat Cow
WOD WOD, December 16, 2018
December 15, 2018
Sunday Accessorising
Metcon (AMRAP – Rounds and Reps)
Partner WOD (round 4 round)
AMRAP 10
10/7cal bike
5 bar facing burpees
5min rest
Metcon (AMRAP – Rounds and Reps)
Partner WOD (round 4 round)
AMRAP 10
10 DB hang C&J (5/5) 15/10kg
5 burpees over DB
5min rest
Metcon
10min Accessory Circuit
(movement 4 movement with partner)
(movement 4 movement with partner)
10 L-sit KB press (5/5)
10 Pallof press (each side)
10 Bulgarian split squats (each side)
10 Banded good mornings
WOD WOD, December 15, 2018
December 14, 2018
Super Saturday
Metcon (AMRAP – Reps)
In Teams of 2 :
AMRAP in 23 Minutes
60 x Cal Row
60 x Box Jump 24/20"
60 x KB Deadlifts 24/16kg
60 x Wall Ball 9/6kg
60 x Ring Dips
60 x Wall ball
60 x DL
60 x box jump
Max Cal Row in time remaining
Score equals 480 plus row cals
RX PLUS : 32/20kg x 2 ( only if doing dips )
OPTIONS:
WB – Reduce Load / Distance
BJ : Step up
DL : Reduce Load
RD : Push Ups
WOD WOD, December 14, 2018
December 13, 2018
Friday High Day
Hang Power Snatch (Weight)
Complex
E2.30 x 7 Sets
1 x Snatch Pull
2 x Hang Power Snatch
3 x Overhead Squat
*If unable to OHS – 3 x SG Push Press
Overhead Squat (Weight)
Metcon (AMRAP – Rounds and Reps)
AMRAP in 10 Minutes
150 x Dubz
30 x KB Push Press 20/12kg x 2
30 x Pull Ups
RX PLUS :
KB : 24/16kg x 2
P/U : Chest 2 Bar Pull Ups
OPTIONS:
Dubz : 75 / 200 x singles
PP : Reduce Load
Pull Ups : Ring Rows
Friday Feelzzz WOD, December 14, 2018
December 13, 2018
We are going to the Dubai Fitness Championship for my Birthday 🙂
Metcon (Time)
In Pairs – For Time (10 min cap)
Share Reps however
60 Double Unders
10 Thrusters -50/35kg
60 Double Unders
20 Thrusters
60 Double Unders
30 Thruster
Scaling
– 30 Doubles instead of 60.
Single skips double the reps – 120 singles
– Reduce load of Thruster (40/25 or less)
Metcon (Time)
Part A – 15 min Time Cap for A&B
In Pairs – work movement for movement
4 Rounds
8 Front rack Lunges 50/35kg
8 Bar facing Burpees
8 Front rack Lunges
8 Bar facing Burpees
8 Chest to Bar
Rx Plus
4 Bar Muscle ups
Scaling
Decrease bar load (40/25 or less)
Chest to Bar – Chin over bar or 16 Ring Rows
Hang Power Snatch (1×1)
Part B
Once the 4 rounds are completed, use the remaining time to find max weight of the following complex
1 Hang Power Snatch + 2 Overhead Squats
(3 successful unbroken reps)
Overhead Squat (1×2)
Metcon (AMRAP – Reps)
In Pairs – share reps
This is a 20 min AMRAP ascending ladder
9 Cal Assault Bike
9 Double KB snatch 20/12kg
15 Cals
15 Double KB snatch
21 Cals
21 Double KB snatch
27 Cals
27 Double KB snatch
33 Cals
33 Double KB Snatch
39 Cals
39 Double KB snatch
45 Cals
45 Double KB snatch
Etc…
Rx Plus
24/16kg
Scaling
KBS – Reduce load or Single KB/ DB
Olympic Weightlifting WOD, December 13, 2018
December 12, 2018
OLY CLUB
Warm-up
A) Difabio Flow
B) Difabio BB Tech
C)E2MOM x 3 Sets :
B) Difabio BB Tech
C)E2MOM x 3 Sets :
5 x Muscle Cleans
+
5 x Strict Press
Power Clean and Split Jerk (Weight)
2 Position P/Clean and Jerk
15 Minutes to build to a challenging load:
1 x Power Clean floor
1 x Power Clean Above knee
1 x Split Jerk
Romanian Deadlift (Weight)
E2:30 x 3 sets
6-8 x RDL @ 70-75 % of complex load
3-1-1-1
B) EMOM x 5
3 Position Muscle Snatch
Plus
3 x Snatch Balance
*All wth empty bar