WOD Archives

WOD WOD, June 20, 2018

June 19, 2018

Daring Greatly

Warm-up
K Star Pull Up / Handstand Prep

Gymnastics
Rotating EMOM 15 Minutes : 5 Sets

Minute 1 : 3 x weighted strict pull ups – Choose / Add load / any grip
Minute 2 : 1 Minute Handstand play ( walks / holds )
Minute 3 : REST

OPTIONS:
Pull Up : Bodyweight / Pause Banded / Ring Rows x 8
HS : Buddy Kick Ups / Wall Kick Ups / Box Walk ups

Metcon (Distance)
"Pick your Poisen "

14 Minute AMRAP for metres on rower

Choose 1 of the following distances:

100m
200m
300m
400m
500m

*Effort for Effort with buddy

*You and your buddy must stick to chosen meters every effort

*After each effort : 20 Second double KB front rack support 24/16kg or less

COOL DOWN
Passive stretch and banter

WOD WOD, June 19, 2018

June 18, 2018

Strictly Business

Warm-up
A) 10 x 20m Shuttles ( 10/10 )

B) 3 Sets of :
5 x Single arm KB PRess + 20m walk P/side
10m x Bear Crawl
5 x Strict Knee raises
10 x Scap Push Ups from knees

Shoulder Press (Weight)
Every 2.15 x 7 Sets

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

Metcon (Time)
"Finisher " – 8 Minute cap

21-15-9 Reps for time:

Double KB Push Press 20/12kg x 2
Toes 2 Bar

RX PLUS : 24/16kg x 2

KB : Reduce Load
T2B : 12 / 9 / 6
Rings
Kipping knee to chest

COOL DOWN
"Hang Time"

EMOM x 5

30 Second passice hang from rings or bar ( Any grip )

WOD WOD, June 18, 2018

June 17, 2018

Legging it

Warm-up
A ) Bike 5 x 30 / 30
B) Perfect Stretch Flow
C) Med Ball Clean warm up
D) Glutes – Clams / bands
Back Squat (Weight)
Every 3.00 x 7 Sets

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

*After Each set, perform : 5 x Seated Box Jumps

TEMPO : 2-X-1-1

OPTION :

Trap Bar DL

OR

E3.00 x 7:

20m Sled Push
Superset
20 Seconds Dynamic lunges

Metcon (Time)
"Finisher"

For Time – In Pairs:

100 x Wall Balls – 20/14 lbs (9/6 kg)

*While partner 1 works, partner 2 holds Deadball – 55/35kgs in Bear hug hold.

*As soon as wall ball comes to ground, change over.

Rx plus – 65/45 kg d/ball

Scaling –

W/B – decrease weight or height of throw.
D/B – decrease weight

COOL DOWN
A) Foam Roll Quads / ITB : 3 Mins per side
B) Liazard Stretch : 2 mins per side

WOD WOD, June 17, 2018

June 16, 2018

Empty the tank
“All who are willing are welcome”

Metcon (Calories)
In Teams of 3 :

10 x 45 on 2.15 off

Assault bike or Ski erg

*After each effort : 20m Bear Crawl

Score teams total cals

Spice

WOD WOD, June 16, 2018

June 15, 2018

2 Peas in a Pod

Metcon (AMRAP – Rounds and Reps)
In teams of 2 : Divide teams to each side of gym

2 x 12 Minute minute AMRAPS / REST 4 Minutes

A 1)

200m Sandbag Sprint – Swap shoulders @ 100m mark
1 x Rope Climb 2 Roof

*Round 4 Round

REST 4 MINUTES /

A 2 )

4 x Burpee Box Jump overs 24/20"
8 x Russian KB Swings 32/20kg
12/9 cal row sprint – reset moniter

*Round for Round

OPTION :
Sandbag – body weight
Rope : 3 x Floor Pulls / 15 ft
Swing : Reduce load
Row : Should be sub 30 seconds easily

Combine A1 / A2 into 1 score

Friday Feelzzz WOD, June 15, 2018

June 15, 2018

Affliate Allstar – Final Prep before the big wknd.

Metcon (Time)
Heavy Metal

FFF – MMM
6 Min Time Cap

1 rm Clean and Jerk

* Females lift together and males lift together. They will all share plates. Team mates can assist loading bars.

1 min Transition

*load barbels to 60/40

100 clean and jerks for time.

share reps however you like.

Metcon (Time)
Busted
For time: 16 min cap

MF – MF – MF

21 Synchro Deadlifts – 60/40
15 Synchro hpcleans – ""
9 Synchro Sh2Overhead – ""
30 Synchro Pull up.

Workout flow

Conga line, one pair starts as soon they finish one movement next pair starts.

Metcon (Time)
Chain Gang – 18 min Cap

FFF – MMM

2 Rounds – For time :

30 x Wall Balls – 20/14 lbs
30 x Oh Alt DB Lunge – 22.5/15kg
60 x Double Unders

Workout Flow

As soon as first female finishes wall balls next females starts etc etc.

WOD WOD, June 15, 2018

June 14, 2018

Fruit Cake Fridays

Warm-up
Coach K Double Dip Prep
3RM Weighted Dip (Weight)
3 Rep max weighted dip from box platforms

Every 2.00 x 7 sets:

3 x Weighted Dips

Set 1 @ Body weight, add load as you progress

OPTIONS :

1. 3 Reps at BW every set + 10 second hold
2. 3-x Bench Dips + 10 Second hold of boxes

Metcon (Time)
5 Rounds for time – 15 Minute cap

50 x Dubz
10 x Shoulder 2 Overhead 52.5/35kg
REST 60 SECONDS

RX PLUS : 3/1 x Muscle Ups each round

OPTIONS :
BB: Reduce Load – Unbroken
Dubz : 25 / 75 x Singles

COOL DOWN
5 x 10 Banded pull apart

Olympic Weightlifting WOD, June 14, 2018

June 13, 2018

OLY CLUB

Warm-up
A) Gym Length Flow
B) Barbell Tech : Snatch Balance / Power Snatch
Snatch Balance (Weight)
E2MOM x 4 Sets:

5 x Snatch Balance

*Speed focus
*Work to best depth
* No Misses

Power Snatch (Weight)
12 Minute Open Cap:

1 x Power Snatch
1 x Hang Power Snatch
1 x Overhead squat ( If no squat – 2 x HPS )

*Build to max for complex
REST 90 Seconds per set

Front Squat (Weight)
Every 2.15 x 6 Sets:

Set 1 : 3 Reps @ 50 %
Set 2 : 3 Reps @ 60 %
Set 3 : 3 Reps @ 70 %
Set 4 / 5 / 6 : 3 Reps @ 75-80 % ( Go by feel )

WOD WOD, June 14, 2018

June 13, 2018

Leg Day
PICK CLASSOR OLY… NOT BOTH

Warm-up
Front Squat Prep / Glutes
Front Squat (Weight)
Every 3 Minutes x 7 sets:

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

After every set : 10-20 Second high or low ring support – search for quality

OPTION:

Overhead Squat : Same %

TEMPO : 2-X-1-2

Accessory
In Pairs : EMOM x 10:

20m Band resisted sprint

You go / I go

*Looking for fast feet / slight forward lean of posture… no slow feet

WOD WOD, June 13, 2018

June 12, 2018

Sir mixalot

Warm-up
Kelbs / Jenn Freestyle flow
Metcon (Calories)
In Teams of 3 , 7 Rounds each for time:

30 Second Assault bike
90 second Rest

* In Rest period, perform 20m Dead ball bear hug carry 55/35kg

P1 : 30 Seconds
P2 : 30 Seconds
P3 : 30 Seconds
REST 30 ( or remainder of 2 minute block )
REPEAT for 7 efforts each

Record team cals at completion of workout

RX PLUS : 65/45kg

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

Metcon
TABATA Plank

8 x 20/10

Plank hold, add load if neccessary