WOD Archives

WOD WOD, July 16, 2018

July 15, 2018

Strength and Power
Monday done right .. Pull it n Push it 🙂

Warm-up
A) Close Group + Chatter
Foam Roll: T Spine / Lats / Triceps / Ant delt
B) 3 Sets of
5 x Sumo Stance Inchworm walk outs
10 x Rotating lunges
C) Power Clean tech
Power Clean (Weight)
A) Every 2.00 x 7 Sets

Build to a new 3RM Power Clean

Bench Press (Weight)
B) E3.00 x 5 Sets

Build to a new 5RM Bench Press

*After each set perform 3-5 x SA Ring Rows

Core / Stability
"Finisher"

TABATA x 8 Rounds :

Push Up Support for quality

WOD WOD, July 15, 2018

July 14, 2018

Sunday’s @ReJENNerate

Metcon (Calories)
In teams of 3 , 23 minute AMRAP for calories

150/120 cals Assault bike

Then

15 rounds of ( 5 rounds each )

10 x Box Jumps 24/20"
10 x Ball Slams 15/9kg

In remaining time :

Max cals on Assault Bike

*After each effort : 4 x Burpee box jump overs

WOD WOD, July 14, 2018

July 13, 2018

Hells Bells

Warm-up
A) Extended Flow piece
B) T2B / KB Complex prep
Metcon (AMRAP – Rounds and Reps)
In Teams of 2 : AMRAP in 23 Minutes

6 x Toes 2 Bar
8 x KB Push Press 20/12kg x 2
10 x KB FR reverse Lunges 20/12kg x 2
15/12 x Calorie Row

Round 4 Round with buddy

*KB Push Press and Lunges should be completed unbroken with no rest in transition between movements.

RX PLUS : 24/16kg x 2

OPTIONS:

T2B : Toes 2 Low Bar / Knee 2 Chest
KB : Reduce loads

COOL DOWN
Group static stretch and weekend bants

WOD WOD, July 13, 2018

July 12, 2018

Deadly man run run

Warm-up
A) Hip Flow
B) Banded Monster Walks
C) Deadlift set up
Metcon (4 Rounds for reps)
Every 5 Minutes for 4 Sets:

For time:

Run 400m
12 x lateral burpees over bar
8 x Deadlifts 85/55kg

Rest Remainder of 5 Minute Block

SCORING : Record time taken to complete each individual round – add up in WODIFY accordingly

RX PLUS :

100/65kg ( Must be T and G )

*The Goal is Sub 3.15 Rounds – set up to allow for this to be achieved

Run : 300m
DL : Reduce Load
Burpee : Nurpee with step over

Gymnastics
Post WOD Playtime : HS WALKS

10 Minute cap

Max meters Unbroken

1m
2m
3m
4m
5m…

OPTION:
Open mat practce with buddy assist
EMOM x 10 : 1 x Wall Walk to best position ( No hold at top )

HAVE FUN WITH IT

Friday Feelzzz WOD, July 13, 2018

July 12, 2018

Friday Feelzzz

Clean and Jerk (1×1)
EMOM x 10

Work up to a max.

1 Rep every min

Push Press (3×10)
At 50 % of what you hit above:

3 sets all at the same weight.

Glute Bridge (3 sets of 30-60 secs)
3 sets of glute bridges with bands around kness.

WOD WOD, July 12, 2018

July 11, 2018

A Salty Massacre

Metcon (Calories)
Team Ass Bike Sprint Session

In Teams of 3 :

Every 2 Minutes x 10 Rounds :

12 Second All out sprint

P1 : 0-12 Seconds
P2 : 30-42 Seconds
P3: 1.00-1.12 Seconds

P1 Would then go at 2.00-2.12…..

Score total team calories at completion

Accessory
SWOL SESSION

Finisher

10-12 Minute Open Cap in pairs

12 x D/B bicep Curls
SUPERSET
12 x Banded Tricep Push Downs

R4R – 3 Sets each

Olympic Weightlifting WOD, July 12, 2018

July 11, 2018

OLY CLUB

Warm-up
Flow + Snatch Balance / Power Snatch tech
Overhead Squat (Weight)
E2MOM x 4 Sets:

If Squat Snatching :

5 x Pause Overhead squats

2-2-1-2

If Power Snatching

5 x SG Push Press – 2 Count Pause at lockout

NO MISSES

Snatch (Weight)
5 Minute Open cap – wave format

Build to a heavy single of

Snatch
OR
Power Snatch

3-2-1-3-2-1-3-2-1

( 9 Sets absolute max )

*Choose 1 or the other

REST 90 Seconds- 2 Minutes between efforts

Power Snatch (Weight)
Snatch Grip Deadlift (Weight)
Every 3.00 x 3 Sets :

5 x Segmented snatch grip deadlifts

Deadlift up
Pause above knee, below knee, inch off floor on way down

WOD WOD, July 11, 2018

July 10, 2018

Beef Jerky

Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP

8 x High Hang Power Clean 52.5/35kg
8/5 x Ring Dips
8 x Tall Box Jump overs 30/24"
8 x Push Jerk 52.5/35kg
40 x Dubz
REST 90 SECONDS

Want to push the pace on these rounds, rest in set period not during sets – set up accordingly

RX PLUS :

60/40kg
Muscle Up into Dip

OPTIONS :

BB : Reduce Load to allow for both movements to be completed unbroken
Dips : Ring Push Ups if Perfect / Plate Push Ups / Push Ups
Box : 24/20" or less
Dubz : x 20, or x 80 singles

TABATA AB MAT SITUP (AMRAP – Reps)
FFS weekly challenge:

8 x 20/10

Ab mat sit up

*Hands must touch floor behind head, floor in front of feet

REST 3 MINUTES

8 x 20/10

Side / Star Plank ( 4 on each side alternating )

For Quality

WOD WOD, July 10, 2018

July 9, 2018

Fireballs

Warm-up
Accessories circuit

30 Second Single side stationary farmers hold – Heavy –
5 x T spine rotations per side
10 x Cat Camel
10 x Banded Glute Bridge

B) 4 x 30/30 Row with buddy

Metcon (AMRAP – Rounds and Reps)
Odd Object buddy Session

In teams of 2 , 22 Minute AMRAP

12/9 x cal row
6 x Deadball cleans 55/35kg
4 x Deadball zurcher Squats 55/35kg
20m x Deadball Carry 55/35kg

Round 4 Round

RX PLUS : 54/45kg – BE WEARY !

COOL DOWN
Extended group stretch

WOD WOD, July 9, 2018

July 8, 2018

Muscle Beach Mondays
From little things big things grow! Functional body building at its best today crew – balance is everything.

Warm-up
A) Extended spiderman flow piece
B) 3 Sets of
5 x Pause Scap Pull Ups
10 x Baby Position shoulder taps
10m x Banded Glute monster walk
C) Movement standards
Metcon
20 Minute Open Cap in pairs

Goal is to achieve 4-5 Sets each

1. Max Unbroken set of BW strict Pull Ups – any grip
2. 40 Second weighted Plank hold + heavy plate
3. 8 P/side KB Farmers hold, front foot elevated lunges
4. 8 P / side SA DB Rows

*Movement for movement – 1 work , 1 rest
*Take time, AMRAP for quality

OPTIONS :

Pull Ups :
5 x Pause banded / 10 x Tempo Ring Rows
Lunge : KB that allows quality reps

Get around the banter and small talk this session, focus on some precise movement 🙂

Metcon (Time)
"FINISHER"

5 Rounds for time – 5 minute cap

30m x Bear Crawl – No standard – Just crawl AFAP
20m KB Front Rack Carry 20/12kg x 2

RX PLUS : 24/16kg