WOD Archives

Olympic Weightlifting WOD, September 6, 2018

September 5, 2018

OLY CLUB
Tonight, The Magic is in the movement. Want to lift more? Move well…

Snatch Balance (Weight)
E2:00s x 4 Sets:

5 x Pause Snatch Balance

*For Quality , speed , positioning

Power Snatch (Weight)
15 Minute Open cap

Power Snatch + Hang Power Snatch

Build to 65 % of max only – hold for 4 sets

Front Squat (Weight)
Every 3.00 x 3 Sets

Set 1 : 5 @ 40 %
Set 2 : 5 @ 50 %
Set 3 : 5 @ 60 %

TEMPO : 3-X-1-1

WOD WOD, September 5, 2018

September 4, 2018

Wednesday Chippa

Metcon (Time)
For Time : 17-20 Minute cap

100 x Dubz
10 x Burpee Pull Ups
25 x Wall Ball Ab MAt Sit Ups 9/6kg
10 x Burpee Pull ups
50 x Wall Balls 9/6kg
10 x Burpee Pull Ups
25 x Wall Ball Ab Mat Sit Ups
10 x Burpee Pull Ups
100 x Dubz

OPTIONS:

RX PLUS : Chest 2 Bar

Dubz : 50 / 150 x Singles
BPU : Burpee into knee tuck
Ab Mat – No Wall Ball
WB : Reduce distance, Goblet Squat /Air Squat

Core / Stability
Coach’s Suprise 🙂

WOD WOD, September 4, 2018

September 3, 2018

Tuesday Tuning

Warm-up
A) Foam Roll Upper
B) Buddy 3 Way Gymnasty Shoulder opener
C) 1 Effort on each station – Timed on runner – tight group
Run 300m
Bike
Row
Metcon (AMRAP – Rounds and Reps)
In Teams of 2 : 2 x 11 Minute AMRAPS / 5 Minutes Rest

A1 : 11 Minutes

15/10 x Cal Bike
1 x Rope Climb to Roof (Legless RX Plus )

A2 : 11 Minutes

15/12 x Cal Row
3 x DB Onto Platform 55/35kg ( 65/45 RX Plus )

Split Group Up – Half start on A, Half on B then Swap

OPTIONS:

Bike : 12/8 If not able to acheive in under 40 seconds
Rope : 15ft / 3 x Floor Pulls
Row : 12/9 If Unable to acheive in under 40 seconds
DB : Reduce Load / 2 Shoulder

Accessory
Finisher – Corrective

400m KB overhead / Farmers Walk

Grab one bell, walk, alternate between sides / movements as pleased

LOAD : Moderate

WOD WOD, September 3, 2018

September 2, 2018

Jacked Street

Accessory
HSPU / Press Work

Every 2.30 x 4 Sets

Option 1 : 8-10 x Strict HSPU ( 1 x Ab Mat OK )
Option 2 : 8 x B/B Z Press

*If on HSPU, 8-10 Reps needs to be unbroken pls

*After each set : 30 Second S/A Stationary Suitcase hold per side ( HEAVY )

Metcon (Time)
3 Rounds for time : 15 Minute Cap

Run 400m
21 x Box Jumps 24/20"
15 x Hang Power Cleans 52.5/35kg
9 x Push Jerk 52.5/35kg

OPTIONS :

60/40 RX Plus

Box : Step Ups
Barbell : Reduce Load , Sharp m Speedy Movement

WOD WOD, September 2, 2018

September 1, 2018

Man/Woman V Machine

Metcon (Calories)
In Teams of 3, 3 x 11 Minute AMRAPS for max calories

A1) AMRAP in 11 Mins

Row for calories

*After each row leg, each player is to perform 30m bear crawl (15m up/back)

A2) AMRAP in 11 mins

Ski for calories

*After each ski leg, each player is to perform 10 ball slams 20/12kg

A3) AMRAP in 11 mins

Assault Bike for calories

*After each bike leg, each player is to perform 10x single DB goblet squats 20/12.5kg or less

REST 3 mins between AMRAPS

Breakfast is served! You’re welcome. 🙂

WOD WOD, September 1, 2018

August 31, 2018

Taste the Rainbow

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

In teams of 2, Amrap in 22 minutes

200m sprint
10 -15 x toes 2 bar or 15 x ab mat sit up
15 x KB Swings 24/16kg
15 x Wall Ball 9 / 6kg
15 /12 x Row sprint

Movement for movement with buddy

Ie :

P1 : Run
P2 : T2B
P1: Swing
P2: Wall Ball
P1 : Row
P2: Run….

WOD WOD, August 31, 2018

August 30, 2018

Chest days are the best days

Bench Press (Weight)
Every 2.30 x 7 Sets

Set 1 : 5 Reps @ 65 %
Set 2 : 3 Reps @ 75 %
Set 3-4-5-6-7 : 2 Reps @ 85-87 of 1RM ( By feel )

*After each set perform

3 x Single arm ring rows per side

Metcon (Time)
3 Rounds for time

60 Dubz
20 burpee to 6"
10 x HPC 60 / 40kg
RX PLUS 5/3 x Muscle Ups

15 Minute cap

OPTIONS

Dubz : 30 reps / 120 x singles
burpee : nurpee
HPC : Reduce load

WOD WOD, August 30, 2018

August 29, 2018

Strength Medicine

Front Squat (Weight)
Every 2.30 x 8 Sets

Set 1 : 5 Reps @ 50 %
Set 2 : 3 Reps @ 65 %
Set 3 : 2 Reps @ 75 %
Set 4/5/6/7/8 : 2 Reps @ 85-87 % 1RM ( Go by Feel )

TEMPO : 3-X-1-1!

OPTION

– Overhead Squat ( Increasing load from previous weeks)

– Trap Bar

Accessory
In Pairs : 3 sets each for quality

Box Hammy Curls 3 x 8
SL / Forward facing step up 3 x 8 P/side ( Add KB’s If easy )

Round for Round with buddy

Olympic Weightlifting WOD, August 30, 2018

August 29, 2018

OLY CLUB

Warm-up
A) Difabio Flow + Barbell tech – Power Cleans / Split Jerk

B) E90’s x 3 Sets

3 x Muscle cleans + 3 x Hang Squat cleans + 5 x Strict Press – Empty Bar

Power Clean and Split Jerk (Weight)
Every 3 Minutes for 7 Sets

2 x Power Cleans – Floor
INTO
2 x Split Jerks

*Sets 1-5 build, 6 and 7 the same as set 5
* Top load should feel heavy, but, sub maximal and repeatable , again, no misses

Front Squat (Weight)
E2.30 x 6 Sets :

Set 1 : 3 Reps @ 65 %
Ser 2 : 2 Reps @ 75 %
Set 3 /4/5/6 : 2 Reps @ 85 %

Tempo : 2-x-1-1

WOD WOD, August 29, 2018

August 28, 2018

Dem Grunt Work Feels

Metcon (Calories)
Sustained effort conditioning

In Teams of 3 for 21 minutes ( 7 sets each )

55 Second Assault bike ( stick to same RPM for entirety )

*After each effort :

30m Deadball Bear hug Carry ( 15/15m ) 55/35kg

RX PLUS : 65/45kg

Record team names / calories

*GOAL : We are working on pacing in today’s session crew . Find a pace, stick to it. No falling off a cliff today. Enjoy the feels of sustainability

Gymnastics
Post WOD SKILL Play : Handstand work

10 Minute OPEN cap : Get upside down

HS hold
HS walk
Wall Kick Ups
Wall Walk
180 degree inverted box circles

Enjoy it, have some fun , be a kid