WOD Archives

WOD WOD, June 29, 2018

June 28, 2018

JACKIE
Ohhh yeahhhh… Benchmark Friday comin at cha

What a way to end the week ey, time to fly like the wind into the weekend !

Weighted Pull-ups (Weight)
A) In a 10 minute open cap window, build to a heavy double strict pull up ( Any Grip )

B) Every 2.00 x 3 Sets

3 Reps @ 80 % of heavy double

*Record max / 80 % load

OPTIONS :

Every 2 Minutes x 7 Sets :

3-5 x Body weight Strict Pull Ups
3-5 x Pause Banded Pull Ups

Weighted Pull-ups (Weight)
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

OPTIONS:

Thruster : 15/8kg, Kettle bells, Goblet Squat , Air Squat

Pull Ups : 30 x Ring Rows

10 Minute cap ( Wave 2 to leave at 5 minutes on the running clock )

Olympic Weightlifting WOD, June 28, 2018

June 27, 2018

OLY CLUB – SNATCH

Warm-up
A) Flow + Snatch/ Power Snatch tech

B) E2MOM x 3 Sets: Speed Focus

5 x Snatch Grip Split Jerks

*To best position, not to max… prep for complex , open up the shoulders

Snatch (Weight)
15 Minute Open cap

Build to a heavy double of :

Power Snatch
OR
Snatch

*Choose 1 or the other

REST 90 Seconds- 2 Minutes between efforts

Power Snatch (Weight)
Front Squat (Weight)
Every 3.00 x 5 Sets :

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

2-X-1-2

WOD WOD, June 28, 2018

June 27, 2018

Sir Squatalot

Front Squat (Weight)
Every 3.00 x 6 Sets

Set 1 : 5 @ 50 %
Set 2 : 5 @ 60 %
Set 3 : 5 @ 70 %
Set 4/5/6 : 5 Reps @ 75-80 % 1RM

*After each set , perform 5 x Ball slams AFAP

Metcon (Distance)
CARDIO OPTION:

30/90 x 15 Rounds :

SKI ERG

Record total metres

Accessory
In Pairs : 3 Sets each for quality

8 x SL Lateral Box Ste Ups per side
Super set
8 x BB Romanian DL : Tension over load ( light )

WOD WOD, June 27, 2018

June 26, 2018

Lucky Dip

Metcon (Time)
FOR TIME : 12 Minute Cap

100 x dubz
21 / 15 x Ring Dips
15 x Hang Power Cleans 60/40kg
75 x Dubz
15 / 10 x Ring Dips
12 x Hang power Cleans
50 x Dubz
9 / 5 x Ring Dips
6 x Hang Power Cleans

RX PLUS : Muscle Up into Dip

OPTIONS :

Dubz : 1/2 Reps or x 2 Singles
Dips : Deficit Push Ups, Push Ups
HPC : 52.5/35 , 40/30kg or less

Metcon (Time)
Mid line Madness – 10 minute cap

10-8-6-4-2

Strict Knee Raise
*After each set, 20 Second plank

REST 1 Minute

25-20-15-10-5

Ab mat sit up
*After each set , 20 Second plank

Record time

WOD WOD, June 26, 2018

June 25, 2018

Road to Recovery
A tantalizing blend of conditioning on the menu for today crew. Allstar crew, now is your time to reset the clock and build some normality back into your week.

Warm-up
A) Banded Hips x 2 Mins
B) Old school gym length athletic warm up / run prep
Metcon (Calories)
In Teams of 3 – Distance Day

1 Round every 7 Minutes for 3 Rounds ( 21 Minutes )

Player 1 : Run 800m

Player 2 : Accumulate calories on rower while P1 runs

Player 3 : Accumulate calories on assault bike while P1 runs

Once Player 1 returns back from run, stop, rest remainder of 7 minute block

Rotate until each player has completed 1 run, 1 row and 1 bike

2 x SCORES:

1) Total team calories
2) Total time of 3 run efforts combined

Metcon (3 Rounds for reps)
RECORD TOTAL RUN TIME

Gymnastics
Skill / Core Finisher

In same teams of 3 :

AMRAP in 8 Minutes :

10 Second L Seat
1 x Rope Climb ( Legless if possible )

*Round 4 Round 4 Round

OPTIONS

Rope : Legless as long as possible / 15ft / 3 x pulls from floor
L-Seat : Tuck from boxes

WOD WOD, June 25, 2018

June 24, 2018

:JonesCrawl”
ALLSTAR CREW :

Firstly, bloody amazing job over the weekend… so much fun. Secondly, its time to use what we have between the ears for the greater good. Nothing will be gained by doing The Chamber class session. Plenty will be gained with a few days off – roll the legs over though, doing nothing just delays everything.

Warm-up
A) Bike 5 x 30/30
B) 3 Sets of :
5 x Inch worm walk outs
5 x scap push ups from top of push up
10 x push up shoulder taps with 1 push up between reps
10m monster walks
Bench Press (Weight)
Every 2.30 x 6 Sets

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

*After each set, perform either:
A) 3 x Single arm ring rows P/side
B) 8 x Ring Rows

Jonescrawl (Time)
"The Jones Crawl"

3 Rounds for time : 7 Minute cap

10 x Deadlifts @ 115 % x body weight
25 x Step Down Box Jumps 24/20"

OPTIONS :
DL : 85/60kg, 60/40kg or less
BJ : Step Ups

COOL DOWN
Extended group stretch and chit chat
Metcon
ALL STARS CREW CARDIO OPTION:

A) 30 Minute row / bike / swim @ easy pace

Easy pace = You should be able to easily hold a conversation throughout the entire session. Use this to get blood moving and set up for upcoming training

B) Stretch

WOD WOD, June 23, 2018

June 22, 2018

TABATA Madness
I did something very similar at my Gym Jones certification…. I left feeling very satisfied to say the least.

A combination that hits you in all the right places

Go hard, and enjoy the sunshine and a big day of REST / RECOVERY tomorrow crew.

Warm-up
A) Get outside and imurse yourself in the sunshine for a solid run
B) Coach Tal full body loosen , prime and movement prep
Metcon (AMRAP – Reps)
TABATA = 8 x 20/10

TABATA 1 : Air Squat

REST 2 Minutes

TABATA 2 : Push Up

REST 2 Minutes

TABATA 3 : Ab mat Sit up

REST 2 Minutes

TABATA 4 : KB Swing 24/16kg

REST 2 Minutes

TABATA 5 : Burpee

OPTIONS :

Air squat : Reduce depth / box squat
Push Up : worm / off box
Swing : Russian / Reduce load
Burpee : Nurpee

COOL DOWN
A) 200m Walk
B) Exended static stretch

WOD WOD, June 22, 2018

June 21, 2018

Party Pump Friday’s
Would be criminal not to finish the weak leaving the gym SWOL as a mofo… massive week, lets finish off crew

Warm-up
Little Friday Suprise for yall 🙂
Metcon (AMRAP – Reps)
ROTATING EMOM x 15 Minutes

Minute 1 : 30 Second Assault Bike for cals

Minute 2 : 20m Single arm D/B overhead walking lunge left hand side 22.5/15kg

*2 x 10m laps of gym

Minute 3 : 30 Seconds Box Jump 24/20" for reps

Minute 4 : 20m Single arm D/B overhead walking lunge right hand side 22.5/15kg

Minute 5 : REST

SCORE : BIKE CALS + BOX JUMPS

OPTIONS:

Dumbell : Reduce load / kettle bell / front rack / bodyweight

These will be tough , select a load that alows for good shoulder positioning , and, 20m lengths to be covered in 30 seconds

Box : Step Ups – alternating legs

Accessory
Party Pump Finisher – 12 minute cap

In Pairs – Using same bar ( Light )

15 x Bent Over Rows
10 x Bicep Curls
30 Second Weighted Plank – buddy to load up

2-3 Sets each, round for round

*Barbell weight will be dictated by what you can curl – keep it light and smooth. Slow and sloppy gives you nothing

COOL DOWN
Any remaining time : Foam roll with a coach 🙂

Olympic Weightlifting WOD, June 21, 2018

June 20, 2018

OLY CLUB

Warm-up
A) Gymm Flow
B) Barbell Clean / Jerk tech – Include Push Jerk

C) E2MOM x 2 Sets: Speed Focus

3 x High Hang Squat Cleans from pockets
INTO
3 x Push Press
INTO
3 x Split Jerk – Pause in recovery

*45/30kg MAX

3 POS Clean and Jerk (Weight)
1 x Clean Above Knee
1 x Clean Below Knee
1 x Clean Floor
1 x Split Jerk

*20 Minute open cap
*Maximum of 8 sets over duration of time cap !
REST IS CRUCIAL on a big, taxing complex like this!
Romanian Deadlift (Weight)
Every 2:30 x 3 sets :

8 x RDL – Clean Grip

Tempo

3-1-1-1

WOD WOD, June 21, 2018

June 20, 2018

Power to the People
CLASS OR OLY>>>NOT BOTH

Warm-up
A) Gym Flow
B) 3 Position Power Clean tech
3 Position Power Clean (Weight)
Above knee
Below knee
Floor

*Every 2:15 Minutes x 6 sets
*Build to heavy set for this complex
Metcon (Time)
3 Sprint Rounds for time – 10 minute cap

12 x Deadlifts 52.5/35kg
10 x Hang Power Cleans
8 x Bar Facing Burpees
REST 60 SECONDS

RX PLUS : 60/40kg ( Must be unbroken )

COOL DOWN
Mini ROM WOD

Hips / Shoulders / T spine