WOD Archives

WOD WOD, August 28, 2018

August 27, 2018

Body Building meet Functionality

Warm-up
A) Bike 5 x 30/30
B) EMOM x 6
Odd : 20 Second reverse grip hang
even : 30 second wall walk to support

Accessory
15 Minute open cap with buddy

3-5 x Strict Pull Ups ( Chest 2 Bar / Chin Over / Banded – choose one)
10 x Double KB SA Z Press ( 5/5 ) Holding rack position
10 x Double KB Power Rows
20 Second Low RIng Support

Movement 4 Movement with buddy

Metcon (Time)
4 Rounds for time

10 x swings 24/16kg
10 x box jumps over 24/20"
10 x swings 24/16kg
10 x DB push Press 22.5/15kg
REST 60 Seconds

15 Minute Cap

OPTIONS :

Box : Step up and over
KB : reduce Load
Push Press : Reduce Load

WOD WOD, August 27, 2018

August 26, 2018

The return of Tail Pipe

Warm-up
A) Banded Hips x 2 Minutes P/side
B) In pairs ( WOD pairs ) 2 Rounds each

P1 : Row 250/200 m – No Foot Straps
P2 : Rotate between :

5 x Sumo stance incowrm walk outs
10 x Lunge + Rotation

C) Glutes

Deadlift (Weight)
Every 2.30 x 8 Sets

Set 1 : 5 Reps @ 55 %
Set 2 : 3 Reps @ 65 %
Set 3 : 3 Reps @ 75 %
Set 4/5/6/7/8 : 2 Reps @ 85-87 % 1RM ( Go by Feel )

*Bars are reset at the bottom of each lift

*Tech should be IMPECCABLE

*In between each set – TALK SMACK WITH RANDOMS ! Lots of rest but necessary at these percentages

Tail Pipe (Time)
In Teams of 2, 3 Rounds each for time

Row 250m
*Resting buddy holds 2 x 24/16kg Kettleells in front rack

RULES

*Rower must be reset each interval
*FR – Knuckles must be touching / elbows on belly
*Rower must stop if rack is broken

WOD WOD, August 26, 2018

August 25, 2018

Sunday Funday

Metcon (Time)
Sunday Funday

Teams of 3 –

African Triple 3′ Triathlon

3km Ski Erg

20 mile (32 km) Assault Bike

3km Run

———–

Break up the workout however you like.

Go into the workout with a game plan and stick to it.

Fail to prepare, you prepare to fail.

WOD WOD, August 25, 2018

August 24, 2018

Thrustin Rustin

Metcon (AMRAP – Rounds and Reps)
In teams of 2 : amrap in 21

9 / 7 x cal row
9 x kB thruster 20/12kg x 2
9/7 x cal row
9 x pull ups

Round for round with buddy

Options

RX plus : 24-/16kg x 2

Thruster :

Reduce load / front squat / push press

Pull ups :

6 reps / 9 x Double Russian KB swings – same bells as thruster

WOD WOD, August 24, 2018

August 23, 2018

Friyay Boulder Shouldering

Shoulder Press (Weight)
Press ( 5 x 3 @ 78-80 %)

Every 2.30 x 7 Sets

Set 1 : 3 Reps @ 60 %
Set 2 : 3 Reps @ 70 %
Set 3-4-5-6-7 : 3 Reps @ 78-80 % 1RM ( By feel )

*After each set perform

3 x Single arm ring rows per side

Metcon (Time)
5 Sprint Rounds for time :

7 x T2B
8 x S2OH 52.5/35kg
9 x lateral Burpee over Bar
REST 60 Seconds

OPTIONS :

T2B : Rings / High – low bar / Strict knee raise
S2OH : reduce Load
Burpee : Nurpee – Step Over

WOD WOD, August 23, 2018

August 22, 2018

The day of the Gainz

Back Squat (Weight)
Back Squats ( 5 x 3 @ 78-80 %)

Every 3:00 Minutes x 8 Sets

Set 1 : 3 Reps @ 60 %
Set 2 : 3 Reps @ 70 %
Set 3-4-5-6-7 : 3 Reps @ 78-80 % 1RM ( By feel )

TEMPO : 3-X-1-1

*After each set, perfrom :

3 x Seated Box Jumps

OPTION :

20m Sled Push
Or
Overhead squat ( Increasing load from past 2 weeks )

Metcon (Calories)
CARDIO OPTION

Accessory
Work in pairs for quality

Front foot elevated lunge 3 x 8 P/side
Tempo Dumbbell Rows – 3 x 8 P/side

Olympic Weightlifting WOD, August 23, 2018

August 22, 2018

OLY CLUB

Warm-up
A) Difabio flow + Snatch Balance / Power Snatch tech

B) Every 90’s x 3 Sets for Quality , speed , skill transfer

5 x Muscle Snatch
Plus
5 x Snatch Drops – Only to power snatch receiving position

*All completed with empty barbell

Power Snatch (Weight)
Every 2: 30 x 7 Sets ( 4 x 3 )

3 x Power Snatch

Set 1 : 3 @ 50 %
Set 2 : 3 @ 60 %
Set 3 : 3 @ 70 %
Set 4/5/6/7 : 3 @ 75-80 %

*No missed reps – hold percentages

Back Squat (Weight)
Every 3.00 x 5 Sets

3 x Back Squats

Set 1 : 3 Reps @ 60 %
Set 2 : 3 Reps @ 70 %
Set 3 /4/5 : 3 Reps @ 78-80 %

TEMPO : 3-X-1-1

WOD WOD, August 22, 2018

August 21, 2018

Skilled n Thrilled

Gymnastics
Rope Climb Skill Session – 10 Minute cap

1 x Rope Climb of choice :

A) L seat legless from floor up to roof
B) Legless from floor
C) With legs to roof
D) With legs to 15ft
E) Tech with coach

*No more then 7 reps per person
*Develop skill , not conditioning

Metcon (AMRAP – Rounds and Reps)
AMRAP in 15 Minutes

40 x Dubz
12 x DB Hang snatch alternating hands 22.5/15kg
20 x Ab mat Sit ups
12 x DB Overhead Lunges 6 x RHS / 6 x LHS 22.5/15kg
10 x Box Jump overs 24/20"
200m x Run

OPTIONS :

Dubz : 20 / 100 x Singles per round
DB : Reduce Load
Lunge : Reduce Load / Front rack
Box Jump : Step Ups

WOD WOD, August 21, 2018

August 20, 2018

EMOMalution

Warm-up
A) Full Body Foam Roll
B) 2 Round run through of workout 30/30 – light
Metcon (Calories)
Odd Object conditioning

EMOM x 20 ( 4 Sets )

Minute 1 : 10 Second Assault bike
Minute 2 : 30 Second Deadball Hold 55/35kg
Minute 3 : 10 Second Row for cals
Minute 4 : 30 Second Front Rack Hold 24/16kg x 2
Minute 5 : Rest

CATCH :
Round 1 Bike / Row = 10 Seconds
Round 2 Bike / Row = 20 Seconds
Round 3 Bike / Row = 30 Seconds
Round 4 Bike / Row = 40 Seconds

Record total combined calories

OPTIONS :
Ball : Reduce Load
Bells : Reduce Load

Core / Stability
EMOM x 9 Minutes :

Minute 1 : 10 Second L seat / Tuck hold
Minute 2 : 20 Seconds Flutter Kicks
Minute 3 : 30 Second Plank Hold

WOD WOD, August 20, 2018

August 19, 2018

Hang Solo

Warm-up
A) 10 x 20m Shuttles

B) Athletic Flow
Glute Pulls
Toe Touch
Frankenstein
Rotation Lunge
Lateral Lunge
Spiderman Lunge
Inch Worm

C) Glutes

D) Barbell Tech

Hang Clean and Push Jerk (Weight)
3 x Hang Cleans ( Squat )
+
1 x Push Jerk

Every 2.15 x 7 Sets

Option :

Hang Power Clean

Metcon (Time)
For time – 12 Minute cap

21- KB Swings 24/16kg
12 x Ring Dips
15 x KB Swings
9 x Ring Dips
9 x KB swings
6 x Ring Dips

REST 2 Minutes

15 x KB Swings
9 x Ring Dips
12 x KB Swings
6 x Ring Dips
9 x KB Swings
3 x RIng Dips

RX PLUS : Muscle Up into Ring Dips

OPTIONS:

Ring Dip : Plate Push Up / Push Up
KB : Reduce Load / Russian