WOD Archives

WOD WOD, June 26, 2020

June 25, 2020

Friday

Warm-up
1min banded lat per side
1min banded chest per side

30on/30off x4
P1: Row
P2: Alt btw tempo push up & Dead hang

Metcon (AMRAP – Reps)
Friday Benchmark "Pressing Lynne"

Every 3.30 x 5

Max Reps Bench Press @ BW
Max Reps Strict Pull Ups

*Score = Total combined reps both movements
*If BW is too much, use .75 BW
*Strict Pull up : Bands / RR

FOCUS: Fun!

Metcon (Time)
Sprint For Completion

1000/800m Row
800m Run

*Sub 8 for the big dogz

FOCUS: Aerobic tester….
REDLINE 😉

Olympic Weightlifting WOD, June 25, 2020

June 24, 2020

Cycle 7: Strength Work Wk 2

Power Snatch (Weight)
E90sec x10

2 reps upto heavy
*no misses

Power Clean (Weight)
Power clean + Clean
E90sec x10

Working upto heavy
*no misses

Snatch Grip Deadlift (Weight)
Snatch Deadlift

E2M
5×5 @ 100%Sn

WOD WOD, June 25, 2020

June 24, 2020

Thursday

Warm-up
5min general warm up & hip flow
then
Squat clean tech +
TTB progression
Metcon
MOVEMENT/WARM UP EMOM 10

1- 5-8 Wall balls (UB)
2- 30sec plank

2min rest/transition

Squat Clean (Weight)
STRENGTH EMOM 10

1 Squat clean working upto heavy

2min rest/transition

Metcon (Weight)
SKILL EMOM 10

1- Complete 2×5 TTB in minute
2- 1 squat clean every 15sec @ 50-60% of above

FOCUS: UB sets of 5 TTB or variation & smooth BB

WOD WOD, June 24, 2020

June 23, 2020

Wednesday

Warm-up
30on/30off x3
P1: Bike
P2: Step ups
P3: Plank/HS hold/Rope pull
Metcon (AMRAP – Rounds and Reps)
Machine WOD felacio

In Teams of 3, AMRAP in 25

120/100 cal bike
40 x Box Jump Step Down
20 x Strict HSPU / Open Standard
10 x Rope Climb

*Bike minimum effort 45 sec
RX : Box : 30/24", Rope – Roof
*Share reps as pleased

FOCUS: Team work, aerobic/muscular endurance

COOL DOWN
POST WOD – Recovery
A) 400m Team Walk (if no rain)
Then
5/ side T spine rotation
10 x Cat Cow
5/side Paused rocking adductor
10 x Deadbug
REST 60 x 2 sets

WOD WOD, June 23, 2020

June 22, 2020

Tuesday

Warm-up
3 sets – w/ a medium weight KB
10 slow RDL’s
10 BW reverse lunges
3 KB Rows per side
Deadlift (Weight)
E3MOM x 4
5 x Clean Grip DL
( No straps / can hook grip ) 3 count decent

*Start 50 % DL max, build to tough load
*15 x Tall kneeling band pull aparts after each set

FOCUS: Eccentric loading, sub maximal effort, clean set up

Metcon (Weight)
E3MOM x 3

16 x Dual KB FR Reverse Lunges ( 8/8 )
8 x Dual KB Power Row + Pause at top

Metcon (Weight)
E3MOM x 3

8 x Dual KB L seat sit up into press
20 sec / side SA FLR

COOL DOWN
Couch stetch + rotation x 2 mins / side
Banded Lats x 2 mins / side

WOD WOD, June 22, 2020

June 21, 2020

Monday

Metcon (AMRAP – Rounds and Reps)
AMRAP 20

4 Pull ups
8 DB HC&J
30 DU

1min rest after every 2 rounds

Rx 22.5/15

FOCUS:
Consistent rounds,
You shouldn’t finish on the floor after this workout

Accessory
E2M x8 – for quality

20sec Hollow hold
2 DB front rack squats per side (1 DB)
*Hold the DB, not rest on shoulder
*You pick the weight

WOD WOD, June 21, 2020

June 20, 2020

Belmont Sunday Session

Metcon (Calories)
3 Rounds
1 Min Row
30 Sec double KB front rack hold 20/12
Rest 2 Mins

4 Min rest
into

3 Rounds
1 Min Bike
30 Sec Dead ball hold at belly 55/35
Rest 2 Mins

Score cals try to sustain the same each round.
rx plus 24/16 KB

WOD WOD, June 20, 2020

June 19, 2020

Saturday

Metcon (Time)
WOD – 3 rounds for time

12 x BF Burpee
10 x Dual KB FS
8 x PC @ 60kg
400m Run

Rest 2mins btw rounds

Post WOD PUMP
4min Abs

Tabata Plank
Rx+: 4min Plank

WOD WOD, June 19, 2020

June 18, 2020

Friday

Warm-up
3 sets
100m Jog
6 Spiderman lunges
6 KB Swings
6 Goblet squats
*light KB
Back Squat (3-2-1-3-2-1)
Strength Part A – Back squat (2sec tempo down)
E3M x6
3-2-1-3-2-1
40-50-60-40-50-60%

*1-3 Strict pull ups after each set

Metcon (AMRAP – Reps)
Strength Part B – Posterior Accessory

5 sets
20sec Heavy Russian Swings
10sec rest
20sec Hollow hold
10sec rest

*Pick a heavy weight to go UB the whole time
*Score total reps
Metcon (Time)
WOD – E2M x6

200m Run
6 Pull ups/ 3 Bar Muscle up (Rx+)

*SCORE: Slowest round

Modify:
Run: machine
PU: Ring rows

Olympic Weightlifting WOD, June 18, 2020

June 17, 2020

Cycle 7: Strength Work Wk 1

Power Snatch (Weight)
E90sec x10

2 reps upto heavy
*no misses

Power Clean (Weight)
Power clean + Clean
E90sec x10

Working upto heavy
*no misses

Snatch Grip Deadlift (Weight)
Snatch Deadlift

E2M
5×5 @ 100%Sn