WOD Archives

WOD WOD, July 14, 2020

July 13, 2020

Tuesday

Warm-up
30sec on/30sec off x4
Partner 1: row
Partner 2: plank
Metcon (Weight)
Part A – Prep work
5x 20sec on/40sec off

20sec FR KB hold w/ a partner
(partner A goes at the 0:00,
(partner B goes at the 0:30)

Metcon (Time)
Part B – With a partner
0-10min – 8min cap
100/80cal Row
Metcon (Time)
With your partner still…
10-20min – 8min cap
100/80 Burpee box jump overs
Metcon (AMRAP – Reps)
20mins – E30sec x5mins
1-3 Strict pull ups (by yourself)

Core / Stability
Part C – Post WOD Midline (9min)

3 sets
20sec side plank R
10sec rest
20sec side pank L
10sec rest
20sec FR hold R
10sec rest
20sec FR hold L
1:10sec rest

WOD WOD, July 13, 2020

July 12, 2020

Monday

Warm-up
Foam roll starter
90sec each side – lats
90sec each side – glutes
Metcon
Prep work
EMOM 9 alt between:

30sec Med ball pec hold
30sec Pause glute bridges
30sec Push ups (pause at top)

Bench Press (Weight)
15mins to work upto heavy 3
*HAVE A SPOTTER

5min rest/reset

Front Rack Lunge (Weight)
15mins to work upto heavy

(rig to rig)

WOD WOD, July 12, 2020

July 11, 2020

Sunday Funday

Metcon (Calories)
AMRAP 24 – with a partner

Max cal Bike/Ski

*Change person every 3mins
*In rest complete: 10 Burpees

Post WOD PUMP
10-1 Bicep curls (bar or DB’s)
5 Pause face pulls after each set

WOD WOD, July 11, 2020

July 10, 2020

Saturday

Metcon (AMRAP – Reps)
AMRAP 25, Teams of 3

150/120cal Row
90 Double KB/DB Reverse lunges
30 Deadball over shoulder

*Every 5min (inc 0:00): 300m team run

Rx
Deadball 55/35,
KB 2×20/12
DB 2×22.5/15

Rx+
Deadball 65/45
KB 2×24/16

WOD WOD, July 10, 2020

July 9, 2020

Friday

Metcon (AMRAP – Reps)
AMRAP 6
60 Air squats
30 Hang power cleans
10 Burpee pull ups

4min rest

Metcon (AMRAP – Reps)
AMRAP 6
30 Air squats
15 Hang power cleans
5 Burpee pull ups

4min rest

Rx 42.5/30
Rx+ 50/35
Hang Power Clean (Weight)
6min cap

Work up to heavy hang power clean

#Letsgo!

Olympic Weightlifting WOD, July 9, 2020

July 8, 2020

Cycle 7: Strength Work Wk 4

Power Snatch (Weight)
E90sec x10

2 reps upto heavy
*no misses

Power Clean (Weight)
Power clean + Clean
E90sec x10

Working upto heavy
*no misses

Snatch Grip Deadlift (Weight)
Snatch Deadlift

E90sec
5×5 @ 100%Sn

WOD WOD, July 9, 2020

July 8, 2020

Thursday

Warm-up
5-10min running drills
then
Tabata
Alt btw single skips & box step ups
Metcon (AMRAP – Rounds and Reps)
AMRAP in 22 Minutes

400m Run
50 x Dubz
10 x DB Box Step Ups – 1 x DB
50m x SA DB Suitcase Carry

Rx: 22.5/15kg DB

*Longer / paced workout, record round splits for consistency

MODZ :
Run : 300m
DUbz : 25 / 100 single
DB : Reduce Load

Necessities
Big Recovery Session on rollers / bands / balls

WOD WOD, July 8, 2020

July 7, 2020

Wednesday

Warm-up
2 sets (with pole) buddy up, R4R

4 pass throughs
4 hang muscle snatch
4 OH lunges
4 OHS
*waiting partner does spiderman lunges

Metcon
MOVEMENT/WARM UP EMOM 10

1- 5 x Muscle Snatch from hang (pause at knee)
2- 3-5 x Box Jump into Depth Drop

2min rest/transition

*Fire up CNS / teach the body how to absorb force / transfer to PS
*Buddy up for this work in alt
Hang Power Snatch (Weight)
Power EMOM 10

1 x Hang Squat / Power Snatch working upto moderate
* Increase every 2 sets / No Misses

2min rest/transition

Metcon (Weight)
SKILL EMOM 10

1- Complete 2x 3-5 Kipping HSPU
2- 1 x Hang Squat / Power Snatch every 15 sec @ 50-60 % of above

*same movement done as above

WOD WOD, July 7, 2020

July 6, 2020

Tuesday

Warm-up
30sec on/30sec off x2sets
Bike
Deadhang/beat swing
Ski
Deadball hold
Metcon (AMRAP – Reps)
EMOM x 20 – 5 Sets

Min 1 : 40 Sec for cals AB @ sustain
Min 2: 30 Sec for reps T2B
Min 3 : 40 Sec for cals Ski
Min 4 : 30 Sec for reps DB 2 Shoulder

*Measuring : Combine all cals / reps into 1 score

Rx : 55/35kg
RX+ 65/45kg

MODZ:
T2B – Variation
DB – Reduce Load

Accessory
Part B – Post WOD Accessories

3 Sets
8/side Tall kneeling Palof Press
30m SA KB FR carry
30 sec FLR
REST 60

WOD WOD, July 6, 2020

July 5, 2020

Monday

Warm-up
30sec on/30sec off x4
Row with partner

Waiting partner to go through
R1: Spiderman lunges
R2: Bear crawl
R3: Goblet squat w/ pause
R4: Russian swings

Front Squat (Weight)
Front squat
E3M x5
3 Reps 3121 tempo

After each set:
10 Tall kneeling banded pull aparts

*working upto 70-80%

Metcon (Calories)
WOD
2min on/2min off x5 (each) w/ a partner

20 Wall balls
Max cal row in remaining time

SCORE: Max Cals