WOD Archives

WOD WOD, August 10, 2018

August 9, 2018

Friday Highday + 18.2 OMG
We going all the way back to 18.2

Metcon (Weight)
Complex – Volume

Every 3 Minutes x 5 Sets:

3 x Hang Power Cleans
3 x Front Squats
3 x Push Jerk

*Build to max load over 5 sets

Metcon (Time)
"Finisher"

For time:

1-2-3-4-5-6-7-8-9-10

D/B Squat 22.5/15kg
Bar Facing Burpee ( 2 feet leave / land )

*Will have to sub in KB’s no doubt but thats OK

OPTIONS:

Reduce Load of DB
Nurpee / Step Over

Olympic Weightlifting WOD, August 9, 2018

August 8, 2018

OLY CLUB

Warm-up
A) The Difabio Flow
B) Barbell tech – snatch

Hang Snatch (Weight)
15 Minute Open cap:

Build to a heavy set of:

1 x Snatch Pull
1 x Snatch (OR P/ Snatch)
1 x Hang Snatch ( OR H/P Snatch )

*Rest 2 minutes between sets
*If max reached early : Take some load off, perfect tech!

Front Squat (Weight)
E3.00 x 3 sets

6 reps @ 70 % 1RM

3-X-1-1

WOD WOD, August 9, 2018

August 8, 2018

Muscle Up Mayhem
Slightly different approach to our Thursday gang 🙂

Some Muscle up play and progressive options – something for everyone to feel like a gymnast !

Gymnastics
Gymnastics Skills / Drills

Choose one of the following skills to drill :

A) Ring Muscle Up
B) Bar Muscle up
C) Assisted Muscle Up transition from floor + press from dip
D) Assisted Muscle up from floor pull – transition only

Format

Every 2 Minutes x 6 Sets :

A) and B )Sub maximal set – smooth transitions – consistant rep ranges
C) 3 Reps + 10 Second hold at top of final rep
D) 3-5 floor transition reps

Metcon (Time)
2 Rounds for time – 12 Minute cap

20 x kipping Pulls Ups
40 x Ab mat Sit ups
20 x D/B Snatch – Alternating Hands 22.5/15kg
80 x Dubz

Rest 2 Minutes

OPTIONS:
Pull Ups : Jumping / Ring Rows
DB : Reduce Load
Dubz : 40 / x 120 x Singles

WOD WOD, August 8, 2018

August 7, 2018

Team WOD Wednesday
Cleaning out the cobeys from a big cuppla days

Metcon (AMRAP – Rounds and Reps)
In Teams of 3

AMRAP in 20 Minutes

60/50 x Cal Bike
60m x Deadball Carry 55/35kg
60/50 x Cal Row
6 x Rope Climbs 2 Roof

Share reps, calories, distances as pleased

RX PLUS : 65/45kg

OPTIONS:

Ball : Reduce Load
Rope : 15ft / 3 x Floor Pulls

Core / Stability
Coaches Suprise :))))))))

WOD WOD, August 7, 2018

August 6, 2018

Buddy “JACK”
A mid week HERO WOD you say?

Warm-up
A) Bike : 5 x 30/30
B) 3 Sets of :
5 x T Spine Rotations P / side
10 x Baby Position shoulder taps
5 x S/A Kb Press p/side
10 x KB Russian Swings
Shoulder Press (Weight)
Every 2.30 x 5 Sets

Set 1 : 5 Reps @ 55 %
Set 2 : 5 Reps @ 65 %
Set 3/4/5 : 5 Reps @ 70-75 % 1 RM

*After each set , perform

8 x Tempo D/B Rows per side

*Use 3 point stance

Metcon (AMRAP – Rounds and Reps)
"JACK" Variation

AMRAP in 15 Minutes:

10 x Push Press @ 52.5/35kg
10 x KB Swing @ 24/16kg
10 x Box jumps @ 24/20"

Movement 4 Movement

ie:
Buddy 1 does PP
Buddy 2 Does Swings
Buddy 1 Does Box Jumps
Buddy 2 Does PP ……

OPTIONS:

BB : Reduce Load
Swing : Reduce Load
Box : Step Up

WOD WOD, August 6, 2018

August 5, 2018

bootylicious Mondays
A week off the squats – yall should be hungraaaayyyyy for this

Warm-up
A) Foam Roll : Lower Limbs / Quads / T spine / Lats
B) Gym length perfect stretch complex + squat / Burpee
C) Glutes
Back Squat (Weight)
Every 3:00 Minutes x 7 Sets

Set 1 : 5 Reps @ 55 %
Set 2 : 5 Reps @ 65 %
Set 3-4-5-6-7 : 5 Reps @ 72 % 1RM

TEMPO : 3 – X – 1 – 1

*After each set, perfrom :
5 x Single arm ring rows per side

Options:

1. Trap Bar DL
2. Overhead Squat

*Enjoy the rest period , banter up

Trap Bar Deadlift (Weight)
Overhead Squat (Weight)
40 Second weighted plank (Weight)
*3 Attempts only
*10 Minutes on the clock
*Spotter / plate loaders at all times
Metcon (Time)
Cardio Option for non squatters :

3 Rounds for time

30/20 x Cal Bike
300/250m Ski
20/15 x Cal Bike
200/150m Ski
10/7 x Cal Bike
100m Ski
REST 3 MINUTES

Clean all gear after use

WOD WOD, August 5, 2018

August 4, 2018

PEDAL TO THE METAL

Metcon (Calories)
IN TEAMS OF 3

10 x 2min ROUNDS

90 Sec ASSAULT BIKE – Total cals
30 Sec Burpees – Total burpees

**1 Min rest between rounds**

*Share bike however to get as many cals as possible
*At 90sec EVERYONE does 30secs of burpees.

Score = 1. Total Cals on bike
2. Total accumulated team burpees (add up your 10 rounds)

🙂

WOD WOD, August 4, 2018

August 3, 2018

Balls to the Wall

Metcon (AMRAP – Rounds and Reps)
Saturday Chipper

In teams of 2 : AMRAP in 20 Minutes

150 x Dubz
75 x Wall Balls 9 / 6kg
50 x Toes 2 Bar
100/80 x Cal Row

All reps shared as pleased

Option :
T2B: Rings / Knee to chest
Wall Balls : Goblet Squat

WOD WOD, August 3, 2018

August 2, 2018

The Friday Muscle Hustle

Accessory
Pre WOD prep

In Teams of 2 for 14 Minutes – Movement 4 Movement

8 x Single Arm DB Push Press Per side
30 Second x Low Ring Support
8 x Single Arm DB Row Per side – Use same DB as PP ( control Tempo )
30 Second KB Front Rack hold 24/16kg x 2 or less
10 x Banded Glute Bridges

*Use light loads building in slow tempos. This is designed to prepare the body for the workout, not crush it !

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

15 x Box Jumps 24/20"
12 x Deadlifts 75/502.5kg
9 x HSPU
REST 60 Seconds

OPTIONS:

Box : Step Ups
BB : Reduce Load
HSPU : 1 x Ab Mat / Plate Push Ups / Push Ups

WOD WOD, August 2, 2018

August 1, 2018

POWER to the people

Power Clean (Weight)
Power Cleans – 4 x 3 @ 80 %

Every 2 Minutes x 8 Sets :

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

*Drop and Reset Each lift
*STICK TO THE %

OPTION :

Power Snatch

TABATA ROW (Distance)
8 Rounds of:

20 Seconds work
10 Seconds rest

Program TABATA setting on monitor