WOD Archives

WOD WOD, August 19, 2018

August 18, 2018

Sunday Funday

Metcon (Calories)
EMOM 25 Minutes ( 5 rounds )

Minute 1 : 15/12 Cal Bike
Minute 2 : 15 / 12 cal Row
Minute 3 : 15 / 12 cal Ski
Minute 4 : 40 Second KB Suitcase Hold
Minute 5 : REST

Each station you will work for 40 seconds / rest for 20. The above calories are purely for example , you may get more, you may get less , that’s ok

The goal of today’s session is not intensity but sustainability and pacing.

We are all very well accustomed to intensity, this will deliver a completely different feel, still tough , but different !

Enjoy the change , I can guarantee the body will

WOD WOD, August 18, 2018

August 17, 2018

Sunshine , lolipops n deadlifts

Warm-up
A) The double J flow
B ) Glutes
C) DL prep
Metcon (Time)

In Teams of 2 , 12 Rounds for time ( 6 Rounds each ) 25 minute cap

240m x Run
12 x Bar Facing Burpees
6 x Deadlifts 85/52.5kg

RX PLUS
100 / 65kg ( Must be tap and go – fast )

OPTIONS

Burpees : Nurpee / Step Over
DL : Reduce Load for tap n go

Goal : Sub 2.00 minute rounds – max 2.15

Note : The deadlift will naturally be heavier when breathing heavy, be smart , we want minimal break between the last Burpee and first deadlift . Reps should be crisp and technique impeccable

WOD WOD, August 17, 2018

August 16, 2018

Chest Day BRUH

Bench Press (Weight)
Bench Press / Weighted Pull up

Every 3 Minutes x 6 Sets

Set 1 : 5 Reps @ 55 %
Set 2 : 5 Reps @ 65 %
Set 3-4-5-6 : 5 Reps @ 72-75 % 1RM

*After each set :

3 x Weighted Pull Ups

OPTION :

3-5 x Bodyweight Pull Ups
3 x Banded Pause Strict Pull Ups
5-8 x Ring Rows

Metcon (AMRAP – Rounds and Reps)
AMRAP in 10 Minute

5/3 x Burpee Muscle Ups
10 x D/B Snatch 22.5/15kg Alternating
30 x Dubz

OPTIONS:

BMU : Burpee Bar Muscle up / Burpee Pull up / Burpee jump pull up
DB : reduce load
Dubz : 15 Reps / 60 x Dubz

WOD WOD, August 16, 2018

August 15, 2018

Speed n Power

3 Position Power Clean (Weight)
Above knee
Below knee
Floor

Every 2:30 Minutes x 7 Sets

1 x 3 pos Power Clean

Loading :

Increase from set 1-5, hold for 6 and 7

OPTION :

3 Pos Power Snatch

Metcon (Time)
"Finisher"

Shuttle mania – COD / SPEED WORK

Every 3 minutes x 3 sets for SPEED

1 x Shuttle sprint

0-5-0-10-0-15-0-20m x 2

200m shuttle 🙂

Olympic Weightlifting WOD, August 16, 2018

August 15, 2018

OLY CLUB

Warm-up
A) DIFABIO Flow + Barbell tech

A) SPECIFIC WARM UP

5 x Muscle cleans + 5 x Strict Press – Empty Bar

*Work for speed

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

1 x Hang Power Clean above knee
Plus
1 x Hang Power Clean Below Knee
Plus
1 x Clean Floor
Plus
1 x Split Jerk

*7 Sets ONLY
*Sets 1-5 build, 6 and 7 the same
* Top load should feel heavy, but, sub maximal and repeatable

Back Squat (Weight)
E3MOM x Sets :

6 x Back Squats @ 65-70 % 1 RM

Tempo 3-X-1-2

WOD WOD, August 15, 2018

August 14, 2018

Uncle Chip Chip

Accessory
KB WOD Primer

In Pairs : 12 Minute AMRAP for quality

8 x Double KB Z Press – Light
30 Second Double KB FR Support – Heavy
8 x Double KB Power Rows – Light
8 x Double KB Front Squat – Light

Movement for Movement

*Use same KB’s for press / Squat / Rows

Metcon (AMRAP – Rounds and Reps)
AMRAP in 17 Minutes

20 x Wall Balls 20/10 pound
10 x HSPU
20 x KB Swings 24 / 16 kg
10 x HSPU
20 x Box Jumps 24/20"
REST 90 Seconds

OPTIONS:

WB : Reduce Load / Goblet Squat
HSPU : 1 x Ab Mat , Push Up / Plate Push up
Swing : Reduce Load / Russian
Box Jump : Step Up

WOD WOD, August 14, 2018

August 13, 2018

18.1 – PAIRED

Warm-up
A) Extended couch stretch 90/90 high – low
B) Row : 5 x 30/30
C) T2B Progression

3 x Scap Pul Ups
3 x Kip Swings
3 x Kip + knee 2 chest
3 x T2B – high / low bar

Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP

8 x Toes 2 Bar
10 x D/B Hang clean and Jerk 22.5/15kg
12/14 x Calories Row

*Round for Round with buddy

T2B : Rings / Knee 2 Chest ( Strict )
DB : Reduce load

Core / Stability
In pairs, 2 Sets for quality , set for set

45 Second SA KB Suitcase hold L
REST 15
45 Second SA Kb Suitcase hold R
Rest 15 Seconds
45 Second Plank
Rest 15 Seconds

*Go heavy with holds 32/20kg for most

WOD WOD, August 13, 2018

August 12, 2018

Mad Monday

Warm-up
A) Bike 5 x 30/30
B) ) Lat / T Spine / Tricep / Quad Roll
C) 2 Sets
5 x Sumo stance inchworms
10 x Stationary Spiderman Lunges
5 x KB Squat Press outs
10 x Banded Monster Walks
Front Squat (Weight)
Every 3:30 Minutes x 7 Sets

Set 1 : 4 Reps @ 55 %
Set 2 : 4 Reps @ 65 %
Set 3-4-5-6-7 : 4 Reps @ 75 % 1RM ( By feel )

TEMPO : 3-X-1-1

*After each set, perfrom :

10-20 Second High Ring or low ring Support

OPTION :

– 20m Sled Push
– Overhead Squat ( Building slightly from last week )

Overhead Squat (Weight)
75 %
Metcon (Calories)
Reverse TABATA Assault bike for cals

8 Rounds of

10 Seconds work
20 Seconds Rest

WOD WOD, August 12, 2018

August 11, 2018

Sunday Funday

Metcon (Distance)
Coach JJ bringing the best to Sunday Funday … RnB style

WOD WOD, August 11, 2018

August 10, 2018

Satdy Ballin

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

60 / 50 Calorie Row
400m Sandbag Run ( 200m each )
30 / 20 x Ring Dips
400m Sandbag Run ( 200m Each )
20 x Deadball over shoulder 55/35kg
400m Sandbag Run ( 200m run )

RX PLUS: 65/45kg ball

OPTIONS

Deadball : Reduce Load
Ring Dips : Push UPS