WOD Archives

WOD WOD, July 8, 2018

July 7, 2018

Sunday Funday

Metcon (Calories)
In Teams of 3

3 x 45sec on/ 2:15 off
ASSAULT BIKE

2 min rest

3x 45sec on/ 2:15 off
SKI ERG

2 min rest

3 x 45 sec on/2:15 off
ROW

*Score = total cals
*Each partner starts on the Min (15sec transitions)
* NO active rest period today = Go HARD during work efforts & enjoy the full rest period…You’ll need it.

WOD WOD, July 7, 2018

July 6, 2018

Syncho Saturdays

Metcon (AMRAP – Rounds and Reps)
In teams of 2, AMRAP in 22Minutes:

20 x Synchro Push Ups
10 x BB Front Squats each 60/40kg
20 x Synchro Burpees
10 x BB Front Squats each 60/40kg
400m x Francisco street KB Farmers Carry 24/16kg x 2

FC : Walk together changing out as necessary to 200m mark and back

RX

*HOLD STANDARDS ON PUSH UPS

OPTIONS :

PU : Worm
FS : Reduce Load / Front rack lunging
KB : Reduce Load

WOD WOD, July 6, 2018

July 5, 2018

Pushing Tin

Warm-up
Shoulder love and effection 101
Shoulder Press (Weight)
E3MOM x 4 Sets:

3 x Strict press @ 80-85 % of 1RM
Into
3 x Push Jerk @ same bar weight
Into
3-5 x Single Arm Ring Rows per side

*Will have set time to build to work set load

Metcon (Time)
5 sprint rounds for time – 14 Minute Cap

10 x KB Swings 24/16kg
10 x Box Jump Overs 24/20"
10 x KB Swings 24/16kg
20 x Double Unders
REST 60 Seconds

SPRINT MEANS SPRINT!

KB : Reduce load for speed
Box : Step Up
Dubz : 10 / 30 x simgles

Olympic Weightlifting WOD, July 5, 2018

July 4, 2018

OLY CLUB

Warm-up
A) Gym Flow
B) Full Clean / Split Jerk tech and prep
Squat Clean (Weight)

Clean Waves

Every 2.15 x 9 Sets Building to a heavy Double :

4-3-2
4-3-2
4-3-2

Each Waves reps should be slightly heavier then the previous

Split Jerk (Weight)
Split Jerk Waves

Every 2.15 x 9 Sets Building to a heavy Double

4-3-2
4-3-2
4-3-2

*Each Waves reps should be slightly heavier then the previous

COOL DOWN
Bit of time spent on stretch n flex tonight crew

WOD WOD, July 5, 2018

July 4, 2018

Thursday Engine build
3 Big days under the belt = perfect day for a team row session !

Metcon (Distance)
Team Row Session ( 30 Minutes )

In teams of 2 :

30 Seconds work / 90 Seconds rest x 15 sets EACH

MONITOR SET UP:

30/30 x 30 Rounds

*All work and rest will be counted for correctly, just row ya lil heart out crew 🙂

COOL DOWN
Extended Stretch and flex session post WOD

WOD WOD, July 4, 2018

July 3, 2018

Wednesday Mini Chip Chip

Metcon (Time)
For time : 17 Minute cap

10 x HSPU
50 x DB Snatch 22.5/15kg
10 x HSPU
50 x Single Arm DB Overhead lunge 22.5 / 15kg
10 x HSPU
50 x Ab Mat Sit ups OR Toes 2 Bar
10 x HSPU

DB : Use Same dumbbell for snatch and for overhead lunge

OPTIONS:

DB Snatch : Reduce Load / KB
DB OH Lunge : Reduce Load / KB / Front Rack
HSPU : 1 x Ab Mat / Plate Push Up / Push ups

Core / Stability
CORE FINISHER: FOR QUALITY

20/40 x 7 sets

Hollow Hold

Upscale

30/30 x 7

WOD WOD, July 3, 2018

July 2, 2018

Perfecting the Peach

Warm-up
A) Bike 5 x 30/30
B) Perfect stretch complex Inc Ankles / Calve prep
C ) Banded Glutes + Glute Bridge
Back Squat (Weight)
Every 2: 15 x 8 Sets:

Set 1 : 5 Reps @ 55 %
Set 2 : 3 Reps @ 65 %
Set 3 : 2 Reps @ 75 %
Set 4-5-6-7-8: 2 Reps @ 80-85 %

OPTION :

Box Squat / Trap Bar Deadlift or deadlift

50 cal Assault bike challange (Time)
50 cals for time

Girls : 40 cals

No pacing / active recovery business…. give it your all!

WOD WOD, July 2, 2018

July 1, 2018

The Grind is real

Warm-up
A) 10 x 10 m Shuttles

B) 2 Sets of :
10 m Lunge with rotation
10m lunge with reach
10m cossack lunge
10m drinking bird
10m broad jump and catch

C) PC Tech

Power Clean (Weight)
Power Clean Clusters ( 10 second rest between reps )

Every 2 Minutes x 7 Sets :

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

*Not a max out session. Focus is on hitting all reps with quality

Metcon (Time)
1 Round for time : 10 Minute cap

30 x Lateral burpees over bar
20 x Power Cleans 52.5/35kg
10 x Lateral burpees over bar

Burpees : Double jump as per Allstars

RX PLUS : 60/40kg

WOD WOD, July 1, 2018

June 30, 2018

Smart & Johnson Metabolic Mayhem

Metcon (5 Rounds for reps)
Smart & Johnson Metabolic Mayhem

25 min EMOM

Min 1 – 18/15 cal row
Min 2 – 15/12 cal a.bike
Min 3 – 12/9 deadball zercher squat – 45/35kg
Min 4 – max double unders (record reps)
Min 5 – rest

Scaling

15/12
12/9
9/6 – 35/25 kgs or less
Single unders

WOD WOD, June 30, 2018

June 29, 2018

Saturday Slammin

Metcon (AMRAP – Rounds and Reps)
In Teams of 2 AMRAP in 24 Minutes

15 x KB Swings 24/16kg
12 x Box Jump Overs 24/20"
9 x Shoulder 2 Overhead 52.5/35kg
6 x Toes 2 Bar
Run 200m with sandbag ( 100m each shoulder )

You go I go changing movements ie:

I do KB Swings
You do box Jumps
I do Push Press
You do Toes 2 Bar
I do run

When we complete a full round, you will be waiting on KB swings…