WOD Archives

WOD WOD, November 3, 2018

November 2, 2018

Simple Satdee
Is their a better combo? Today… we go the distance

Metcon (AMRAP – Rounds and Reps)
In Teams of 2 : AMRAP in 23 Minutes

30 x Deadlifts 82.5/52.5kg
60 x Lateral Burpees Over Bar
90 / 75 x Calorie Row or Ski

*1 x Person working at a time
*Share all reps as needed

RX PLUS : 100/65kg

OPTIONS

Barbell : Reduce Load

WOD WOD, November 2, 2018

November 1, 2018

Fridays are for the…

Warm-up
A) Foam Roll Lats / Ant Shoulder / Pec
B) Run 400
C) 2 Sets of
10 x PVC Pass through
5 x Sumo Stance inch worm walk outs
5 x Push Up + Shoulder tap each side
Metcon (AMRAP – Reps)
GIANT SET:

Every 3:00 x 4 Sets

8 x DB Bench Press
Super set
Max set BW Strict Pull Ups
Super set
20 Second Weighted Wall Squat Hold + Bumper Plate

*Set up in teams of 3 and share benches out
*Follow each other – as soon as DB’s are free – Press

RECORD TOTAL BW Pull Ups -aim for more then 2 weeks ago

OPTIONS :

BW Pull Up Option : 3-5 x Pause Banded / 5 x Single arm RR per side

Metcon (Time)
3 Rounds for time

Run 400m
21 x KB Swings 24/16kg
15 x Shoulder 2 Overhead 52.5/35kg
9 x Pull Ups

OPTIONS :

Bell : Reduce Load
BB : Reduce Load ( Should be aiming for unbroken)
Pull Ups : Jumping or RR

Friday Feelzzz WOD, November 2, 2018

November 1, 2018

Watch my Snatch Bro!

Metcon (AMRAP – Rounds and Reps)
Weightlifting
A. 12 mins to find a max:

1 power snatch + 1 h.hang snatch + 1 ohs

B. From 12-15 mins
1x max effort touch and go power sntach (50% of above complex)

Rest from 15-20 mins

From 20-30 mins
Gymnastics

Push and pull strength

For 10 mins

30 seconds work – 30 secs rest
1. Push ups
2. Ring rows
Aim is to stay consistent across the board.

Rest 30-35

Metcon

From 35-45mins

Complete as many rounds and reps as possible in 10 minutes.

AMRAP 10 minutes:
30 Bar-facing burpees
15 Overhead squats (120lbs/55kg, 90lbs/40kg)
5 Bar Muscle-ups

Scaling

OHS – reduce load or front squat

MU – c2B, pull ups or ring rows

Power Snatch (Weight)
High-Hang Snatch (Weight)
Overhead Squat (Weight)
Push-ups (Max reps)
Ring Rows (Max reps)

Olympic Weightlifting WOD, November 1, 2018

October 31, 2018

OLY CLUB

Warm-up
A) Difabio Flow / Barbell Tech
Hang Clean (Weight)
Every 2.30 x 5 :

1 x Power Clean
Plus
2 x Hang Squat Clean

BUILDING

Push Press (Weight)
Every 2.30 x 5

1 x Push Press
Plus
2 x Split Jerk

BUILDING

Front Squat (Weight)
Every 2.30 x 5

3 x Front Squats

Set 1 : 60-65 %
Set 2 : 70-75 %
Set 3-4-5 : 80-85 %

WOD WOD, November 1, 2018

October 31, 2018

Squats with tha lot
MOVEMBER DAY 1 : Would be rude not 2 squat

Warm-up
A) Foam Roll Quads
B) Bike 5 x 30/30
C) Old School Hip flow
D) Glutes / Barbell Tech
Pause Back Squat (Weight)
Every 3.00 x 8 Sets

5 @ 60 %
4 @ 70 %
3 @ 80 %
2-2-2-2 @ 85-90 %
10 @ 50 % ( No Pause )

TEMPO : 2-2-1-2

*After each set :
30m Single arm KB Farmers Carry Per side ( Heavy )

% are a guideline, allow for tempo / ROM to dictate load

TABATA ASSAULT BIKE (Calories)
8 Rounds of :

20 seconds work
10 seconds rest

*Use TABATA monitor setting on bike

WOD WOD, October 31, 2018

October 30, 2018

Double Dipin

Gymnastics
GYMNASTICS SKILL PLAY / STRENGTH

*Team up with buddy you will WOD with and drill chosen skill – KEEP IT SHARP

E2MOM x 5 Sets :

OPTION 1 : 1 x Muscle up / strict Muscle up into 3-5 x Dips + 10 Second Support
OPTION 2 : 1 x Jumping Muscle up transition into 3-5 x Ring dips + 10 Second Support
OPTION 3 : 3-5 Ring Push ups + 10 Second Push Up Support
OPTION 4 : 3-5 x Floor Push Ups + 10 Second Support ( Can use band on J Hooks)

Buddy 1 go then buddy 2 go – Rest remainder of 2 minute block

Metcon (AMRAP – Rounds and Reps)
In Teams of 2 AMRAP in 20

20m Deadball Carry 65/45kg
15/12 x Cal Row
10 x Front Rack Reverse lunges 24/16kg x 2
5 x Ring Dips

Round 4 Round

RX PLUS : Muscle Up into Ring Dip

OPTION:

Ball : Reduce Load
Lunge : Reduce Load / Body weight
Dip : Use option selected from part A)

WOD WOD, October 30, 2018

October 29, 2018

Dumbelldore

Warm-up
30 seconds skipping
20m SA overhead Carry each side
5 x scap pull up + 5 x Strict knee Raises

30 Seconds Dubz
20m SA overhead Carry each side
5 x scap pull up + 5 x kipping knee 2 chest

30 Seconds dubz practice
20m SA overhead carry
5 x Scap Pull up + 5 x Toes 2 Bar

Metcon (Time)
2 Rounds for time – 16 Minute Cap

40 x Dubz
20 x DB Snatch 22.5/15kg
40 x Dubz
20 x Burpee Box jump 24/20"
40 x Dubz
20 x Toes 2 Bar
40 x Dubz
20 x DB Step ups ( Goblet Hold ) 10 each side – same box and bell

REST 3 MINUTES – REPEAT

OPTIONS:

Dubz : 20 Reps / 40-60 x Singles
DB : Reduce Load
BBJ : Nurpee – Step Up
T2B : Kipping knee 2 Chest – TIGHT
Step up – No weight

Core / Stability
4-5 Rounds :

15 x Ab Mat Sit ups
30 Second plank
45 Seconds Rest

WOD WOD, October 29, 2018

October 28, 2018

Monday BANAGAS
Power , strict strength and plenty of time to dial in the techas… thats ya Monday Menu. Few solid days of conditioning under the belt, enjoy the barbell goodness of today!

Warm-up
A) Mackay Complex
B) Barbell tech – PC / Press
Power Clean (Weight)
Every 2:30 x 7

3 x Power Cleans – Building to challenging tipple for the day

*Reset at the bottom of each lift
*Seek to refine your movement and improve positions – leave the ego behind.

Shoulder Press (Weight)
Every 2:30 x 5

5 x Shoulder Press – building to challenging set of 5 for the day

*No rebounding off shoulders – keep it strict

Gymnastics
FINISHER : In Pairs for maximum PUMP

3 Rounds Each for quality ( Round for Round )

30 Seconds Ring Rows – Chest 2 rings / extended arm at bottom / start feet under rings
30 Second Push Ups – Keep it strict / Chest 2 deck / Angry cat at top position

OPTIONS:

Push up : Ab mat / 30 second top of push up hold

WOD WOD, October 28, 2018

October 27, 2018

Sunday Funday
Team work makes the dream work

Metcon (Time)
For time : 40 Minute cap

In teams of 3

500/400 cal Assault Bike

*1 Player must be holding 2 x 24/16kg KB"s in front rack at all times

*Share everything as needed

OPTIONS

Bells : Reduce load accordingly

Ski erg : 400/300 cals

WOD WOD, October 27, 2018

October 26, 2018

HALLOWEEN CHAMBER STYLE

Metcon (AMRAP – Rounds and Reps)
In Pairs – 24 minute AMRAP

66 x Calorie row – split anyway

10 Rounds of ( 5 Rounds each / ROUND 4 ROUND)

13 x DB Push Press 22.5/15
13 x Box Jump over 24/20"
13 x KB Swings 24/20"

310m run together …

OPTIONS :

PP : Reduce load / Use KB / Use BB if low on bells
BJ : Step up / over
Swing : Russian / Reduce Load

*DONT DROP BELLS !