WOD Archives

WOD WOD, October 26, 2018

October 25, 2018

Front Squat Fridays

Warm-up
A) Full body Foam Roll
B) Lunge flow – Squat Prep
Glute Pulls / Hip Pulls / Lunge and Reach / KB cossack / Ankles
Paused Front Squat (Weight)
Rotating EMOM 18 minutes

Minute 1 : 3 x Pause Front Squats
Minute 2 : 1-2 x Rope climb / Variation – legless if possible
Minute 3 : Full Rest minute

*FS TEMPO : 2-2-1-2
*Start Load : 50 % Front Squat 1RM
*Only increase load for 4 sets – hold for next 2

*ROPE: 15 ft / seated practice / floor pulls

Metcon (Time)
HAAM : Time to push on this one – 10 min cap

50 x Wall Balls 9 / 6kg
50 x Burpees
50 x Wall Balls 9 / 6kg

Nowhere to hide on this beast – simple pleasures

OPTIONS:

Wall Ball: Reduce load / Distance / Goblet Squat / 30 Reps
Burpee : Nurpee

WOD WOD, October 25, 2018

October 24, 2018

Run n Carry

Necessities
WARM UP / RUN PREP / MID LINE ACTIVATION :

Run 400m

Then

In teams of 2 –

40m SA Famers carry Right – heavy
40m SA Farmers Carry left – heavy
30 second deaball plank – forward / backward rocking motion
10 x Lateral Glute walks each way

Complete 3 sets each, alternating

Metcon (Time)
In Pairs for time

Run 400m
20m Deadball Carry @ belly 55/35kg
Run 400m
20m Deadball Carry on Left Shoulder 55/35kg
Run 400m
20 m Dreadball Carry on Right Shoulder 55/35kg
Run 400m
20m Deadball carry @ belly 55/35kg

OPTIONS :

Reduce Ball Load / 300m Run

RX PLUS : 65/45kg

COOL DOWN
WALK

Olympic Weightlifting WOD, October 25, 2018

October 24, 2018

OLY CLUB

Warm-up
A) Difabio Snatch Prep
B) BB Techas : Snatch Balance / Power Snatch / Snatch
Snatch Balance (Weight)
E2:00 x 4 Sets

5 x Pause / Heaving Snatch Balance

*Pause in best receiving position
*Pick 1 x Load – lift over all 4 sets
*Work speed and positioning

Hang Snatch (Weight)
15 Minute open cap

1 x Snatch Pull
+
1 x Snatch
+
2 x Hang Snatch

OPTION : Power Snatch

*7 – 8 sets maximum
*Build to max for complex

Pause Back Squat (Weight)
E3.00 x 4 sets

3 x Pause Back Squats @ 83%-87% of 1 RM

*We hit 5 x 3 @ 80-85 % last week, add a little on top while maintaining TEMPO

2-2-1-2

COOL DOWN
Foam Roll like a BAWS

WOD WOD, October 24, 2018

October 23, 2018

Tour de barbell

Metcon (Weight)
Barbell Cycling / Gymnastics Primer

Every 3.00 x 5 Sets :

3 x Hang Power Cleans
Into
3 x Front Rack Reverse lunges per side
Into
3 x Shoulder 2 Overhead
Into
10-20 Second x Ring Support – High OR low

*Add load each round

Metcon (AMRAP – Rounds and Reps)
AMRAP in 8 Minutes

12 x Tall Box Jump 30/24"
9 x HSPU
6 x Hang Power Cleans 60/40kg

OPTIONS

Box Jump : Regular height / step ups
HSPU : 1 x Ab Mat , Push Ups / Ab mat Push Up
Barbell : Reduce Load

WOD WOD, October 23, 2018

October 22, 2018

Snatches win Matches …

Warm-up
A) Deadlift Recovery :

2 sets :

10 x Cat Cow
10 x T Spine rotation ( 5/5)
10 x Bird Dog ( 5/5 )
10 x Deadbug – coach call

B) EMOM x 4 minutes :

40 Second bike
40 Second Dub practice
40 second DB PPush Press light
40 Second row

Metcon (AMRAP – Reps)
Skill / Engine / Interval based

3 Rounds

60 Seconds Bike for cals
60 Seconds Rest
60 Seconds Dubz
60 Seconds Rest
60 Second D/B Devils Press 22/5/15kg x 2
60 Second Rest
60 Second Row for cals
2 minutes Rest

*Start with 5 at each station
*Rotate through until all have completed 1 round at each station
*All Players to take 2 minute rest at same time

OPTIONS:

DB : Reduce Load
Dubz : Attempts / Single skips

Gymnastics
Midline / Skill conditioning

EMOM x 7 : Toes 2 Bar

Pick a rep range and stick to it

*Rep range should allow for consistency – we are not seeking intensity

OPTIONS:

A) Toes 2 Low Bar
B) Tight kip with knees 2 Chest
C) 10-15 x Ab mat Sit ups

WOD WOD, October 21, 2018

October 20, 2018

Chief taking over Sunday Funday

Metcon (3 Rounds for reps)
Teams of 3

3 x 9 Minute AMRAPS / 3 Minutes rest

A1) Ski

Max Calories

*Chase Each effort with 30m HEAVY Dumbell or KB Farmers Carry

A2 ) Bike

Max Calories

*Chase Each effort with 3 -4 x D/B Renegade Rows

A) Sandbag Run

Max distance ( in 200m intervals)

*Chase each effort with 15m Sled Push

WOD WOD, October 20, 2018

October 19, 2018

Witness the Satdee Fitness

Metcon (AMRAP – Rounds and Reps)
In Teams of 2 : 2 x 12 Minute AMRAPS / 4 Minutes rest between

A1 : AMRAP 12

6 x Lateral Burpees over rower leg
12/9 x Calorie row
6 x Lateral Burpees over rower leg

SCALE:

4 Burpee + 10/7 cal row + 4 Burpee

*Round for Round

REST 4

A2: AMRAP 12

10 x Box Jump on and over 24/20"
80m x Shuttle sprint ( 8 x 10m touch and go )
4 x Deadball over Shoulder 55/35kg or less

SCALE:

8 x BJ + 60m Shuttle + 4 x DB over shoulder

*Round for Round

BOTH AMRAPS are sprint pace – adjust loads, calories, reps accordingly

RX PLUS : 65/45kg DB

WOD WOD, October 19, 2018

October 18, 2018

Friday Funday

Warm-up
A) 30/30x 9

1 : Baby Walk
2 : Reverse grip passive hang
3 : Rolling sit ups

B) FBB Movement demo

Accessory
FBB workout prep

In Pairs for 15 minutes – movement for movement

8 x DB Floor Press
8 x DB SA Row
8 x Banded Lunges per leg – can hold DB
8 x Strict knee raises

Metcon (Time)
Running Toey Jackie

For time

Run 1000m
50 x BB thrusters 20/15kg
30 x Toes 2 Bar

OPTIONS:

BB : Reduce load / PP / KB
T2B : Low bar / knee to chest / burpees

Olympic Weightlifting WOD, October 18, 2018

October 17, 2018

OLY CLUB

Warm-up
A) Difabio Flow
B) Barbell tech : Complex breakdown
Metcon (Weight)
C) FUN – Team series complex

15 Minute open cap

1 x Deadlift
2 x Hang Cleans
1 x Split Jerk

*Build to max for this complex

Pause Back Squat (Weight)
D) E2.30 x 4 sets

3 x Pause Back Squats @ 80 – 85 % of 1 RM

*We did 5’s last week so aim for a bit more load this week

2-2-1-2

Pause at best position – no relaxing at bottom in poor position

WOD WOD, October 18, 2018

October 17, 2018

Barbell ballet

Warm-up
A) 3 way rotating emom 9 mins

1) 40 second bike
2) 40 second dub practice
3) 40 second Alternating stationary lunge with reach

B) Glutes
C) Barbell tech

Metcon (Weight)
Complex

Every 4 Minutes x 5 sets

Buy in : 30 Dubz

then

9 x Deadlifts
6 x Hang Power Cleans
3 x Front Squats

*Add load to a max for this complex
*Athletes only have 90 seconds to complete each set
*Record heaviest load for complex

OPTION :

9 x Snatch Grip DL
6 x Hang Power Snatch
3 x Overhead Squat

Accessory
KB Reset – With buddy – should take about 10 minutes

30m SA Farmers carry per side – swap with buddy
30m SA Front rack carry per side – swap with buddy
30m SA Waiters walk carry per side – swap with buddy

Complete 2 full rounds each with buddy for quality using same bell for all