WOD Archives

WOD WOD, October 9, 2018

October 8, 2018

Tuesday Tickla
First day on the 3.0 ropes… shes a big girl wowee

Warm-up
A) Quad Roll x 3 mins per side
B) Banded hips x 2 mins per side
C) EMOM x 5 Minutes playing with conditioning movements
Metcon (Calories)
EMOM conditioning
ROTATING EMOM 24 Minutes ( 4 Sets )

Minute 1 : 15 Second Assault bike sprint
Minute 2 : 12 x D/B Push Press – 22.5/15kg
Minute 3 : 30 Second row sprint
Minute 4 : 1 x Rope Climb AHAP ( keep it safe )
Minute 5 : 30 Second Deadball Hold @ belly 55/35kg or less
Minute 6 : REST

RECORD Cals of bike / row

RX PLUS : 65/45kg ball

OPTIONS:
D/B : reduce load
Rope : as high as feeling confident
DB : reduce laod

Core / Stability
Midline

Tabata 1 : Hollow hold / tuck hold

8 rounds:

10 seconds extended hollow
10 seconds tuck hold
10 second rest

If time permits:

TABATA Plank hold

8 x 20 / 10 " Plank

WOD WOD, October 8, 2018

October 7, 2018

Toey as a Roman Sandal
The rubber is laid… the rig is locked in… its time to shift some heavy ass weights n get gymnastical woo

Warm-up
A) Front squat flow + T2B Prep
Front Squat (Weight)
Every 3.00 x 5 Sets

Front Squat

6-6-4-4-4

*Record heavy set of 4
*Aim to finish around the 80ish % of 1RM mark

*After each set, perform 5 x seated box jumps for max height

Metcon (Time)
3 Rounds for time : 10 Minute cap

40 x Dubz
10 x Toes 2 BAr
20 x DB Snatch ( 10/10 ) 22.5/15kg
5 x Toes 2 Bar

*PLZ Dont drop the dumbells bruh – want to keep this beautiful stuff beautiful and not dented

OPTIONS :

Dubz : 20 reps or 80 singles
snatch : Reduce load
T2B : Rings / Knee 2 Chest / Weighted ab mat

COOL DOWN
A nice foam roll session and smack talk – enjoy it

WOD WOD, October 7, 2018

October 6, 2018

SUNDAY FUNDAY

Metcon (Calories)
IN TEAMS OF 3 FOR MAX CALS

1) ASSAULT BIKE

5 sets each of:

45 sec work
2.15 recovery

* 30 sec Hollow Hold after each effort.

2) ROW

5 sets each of:

45 sec work
2.15 recovery

* 30 sec Double KB Front Rack Hold.

WOD WOD, October 6, 2018

October 5, 2018

Kettlebell kingdom

Metcon (AMRAP – Rounds and Reps)
In teams of 2

Amrap In 23 Minutes

Round 4 round

Run 200m
10 x KB Deadlift 20/12kg x 2
8 x KB front squat
6 x KB Push Press
4 x burpee

RX PLUS

24/16kg x 2

OPTIONS

Select KB load that allows you to complete all reps in complex withouht putting them down

Deadlifts will feel light , they are supposed to . The defining movement will be the Push Press – use it as your marker 😉

WOD WOD, October 5, 2018

October 4, 2018

Friday Funday
Bit of strength , bit of skill , bit of simple conditioning

Friday’s at the new digs get around it gonna be a crack

Warm-up
Warm up :

A) ball in shoulder plus banded lats

B) Wrist prep / shoulder prep

– Passive hang – forward / back leans
– Active hang – wrist circles
– Scap pull ups – weight transference finger tips / base of palm

Gymnastics
Pull up strength / skill play

6 x 3 strict pull up

Use weight , body weight or bands for assistance

After each set :

1 x max effort handstand walk if over 3m

Or

3 x kick up attempts into walk

Or

1 x 180-270 degree box assisted walk ( practicing dynamic stacking of shoulders )

*Have fun with this , just ensure you get your 6 sets of pull ups in

Metcon (Time)
For time :

1000m row
20 x Push Press 30/20kg
20’x Ball Slams 20/12kg
20 x Push Press
20 x Ball slams

Options

20/15/8kg

* Waves running every 4 minutes

Friday Feelzzz WOD, October 5, 2018

October 4, 2018

Those new Chamber Friday Feels

Power Snatch (10 sets of chosen reps)
10 Min Emom

Power Snatch

Pick your rep range, each set should be unbroken and form should be perfect.
If sloppy then decrease chosen weight and or reps.

Ring Dips (Max reps)
Handstand Push-ups (10 sets of chosen reps)
Pull-ups (10 reps of chosen reps)
Metcon (Time)
In Pairs

2000m row

40 x Push Press 42.5/30kg
20x Dball over shoulder 55/35kg
20 x Push Press
20 x Dball over shoulder

2000m row

Scaling

p.p – 30/20
d/b – 45/25
row – 1800m

Olympic Weightlifting WOD, October 4, 2018

October 3, 2018

OLY CLUB

Warm-up
A) Difabio Flow
B) Barbell Tech : Power clean / Split Jerk
Power Clean and Jerk Complex (Weight)
15 Minute open cap

1 x Power Clean
+
2 x Hang Power Cleans
+
1 x Split Jerk

*Build to max for this complex
*Enjoy the bants, chill between sets and embrace the first oly session in 3.0

Front Squat (Weight)
E2.30 x 4 Sets :

6 Reps building

*Start moderate – 50 % ish
*Aim to finish – 70-75 % ish

Not an all time max – go for quality , positioning and tempo

WOD WOD, October 4, 2018

October 3, 2018

Witness the Fitness
Barbell complex + body weight chipper = Fitness bliss

Warm-up
A) 2.00 Circle work
B) Hip Flow / Perfect stretch sequence
C) BB Tech : HPC
Metcon (Weight)
Every 3.00 x 5 Sets

5 x Hang Power Cleans
10 x Front Rack Reverse Lunges
20 Second x Ring Support ( High or low )

Increase load over 5 sets to max for complex

OPTION:

5 x Hang power Snatch
10 x Overhead squats

Metcon (Time)
Mini fitness chipper

2 Rounds for time – 8 minute cap

40 x Air Squats
30 x Ab Mat Sit Ups
20 x Push Ups

RX PLUS :

50-40-30

* PUSH UPS MUST BE PERFECTO

OPTIONS :

Push Ups : Ab mat / worm bah

WOD WOD, October 3, 2018

October 2, 2018

Balancing act
Big couple of days to kick off the 3.0 journey. Today, we reset like the best -Balancing the body, correcting , reconnecting , talking some smack and finishing with a quick BANG !

I probably sound like a broken record pumping these types of sessions up, but, only due to the value they serve to you and your bodies.

Warm-up
A) Full body foam roll – be productive, tackle the sore spots, take your time and limber up.
B) Straight into the "Necessities"

Necessities
Bullet proofing – 15 minute cap

In Pairs aiming for 3-4 sets each

6 x Barbell seated Z press – add load by feel
8 x D/B Row row per side – 3 point stance – TEMPO
100m x Single arm farmers carry (50m left / 50m right ) Maintain upright torso!
30 Second hollow hold / Tuck hold

*Movement for Movement for absolute quality

Metcon (Time)
Sprint Finisher – 8 minute cap each wave

30/20 x Cal Ass bike sprint
20 x KB Swings 24/16kg
40 x Dubz
20 x KB Swings
40 x Dubz

OPTIONS :

Bike : 22/15 cal
KB : Russian / Reduce load

*Waves to leave every 2 minutes !

WOD WOD, October 2, 2018

October 1, 2018

Squats with tha lot
First big SQWAT session at 3.0 today crew with a little extra spice added to the mix each set… Peach gains for dayz

Warm-up
A) 3.0 Flow
B) Squat Prep / Monster walks
Back Squat (Weight)
Every 3.30 x 5 Sets

Back Squat

8-8-6-6-6 ( Build to heavy 6 )

Superset

30m x Deadball bear hug Carry Across gym

*Challenge yourself with load, enough too loght up the strings a little while walking.

OPTION :

Trap Bar / Reduced ROM Squat / Sumo Stance Deadlift

*2-3 to a rack CONGA line – keep main floor clear for carries

Metcon (Time)
Buddy Finisher 12 Minute cap

In teams of 2 : 8 Rounds for time ( 4 Each )

250/200m row
10 x lateral burpees over rower leg