Latest WODs

25/08/2019

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: OHS – 5x3 (50%, 60%, 70%, 80%, 90%)

16-22min: Squat Snatch from Knee – 3x2 (55%, 65%, 75%)

22-30min: Squat Snatch – 4x2 (55%, 70%, 80%, 90%)

30-35min: WOD Brief & Set-Up

35-45min: WOD – 3RFT of:

12 Snatches – 35/52.5

24 Bar Facing Burpees

*10min Cap

45-50min: Post-WOD Recovery

50-60min: Clean Pull – 5x3 (90%)

Extra WOD – 3RFT of:

12 Cal Bike

6 Bar Muscle Ups (Scale to CTB Pull Ups)

6 OHS – 35/52.5

*9min Cap

 

 

24/08/2019

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-18min: Power Clean & Split Jerk – 4x3, 2x2 (50%, 60%, 70%, 80%, 87.5% x 2 sets)

18-23min: WOD Brief & Set-Up

23-45min: WOD – 22min AMRAP in Pairs of:

10 Clean & Jerks – 40/60

10 Box Jumps – 50/60

20 Push Ups

20 Wall Balls – 6/9

45-50min: Post-WOD Recovery

Skill 1 (2min Cycles)

50-60min:   Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) – 5 sets

Extra WOD – 8min AMRAP of:

10 Cal Row

8 DB Thrusters – 15/20

10 Bench Press – 40/60

 

 

23/08/2019

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: Squat Clean – 4x3, 1x2 (50%, 60%, 70%, 80%, 87.5%)

16-24min: Deadlift – 4x4 (55%, 65%, 75%, 87.5%)

24-32min:  Shoulder Press – 4x4 (55%, 65%, 75%, 87.5%)

32-37min: WOD Brief & Set-Up

37-45min: WOD –  2RFT of:

30 DB Hang Snatch – 15/20 (alternate arms)

30 Deadlifts  - 50/80

*8min Cap

45-50min: Post-WOD Recovery

Skill 1 (2min Cycles)

50-60min:  Strict Pull Ups Practice – 5 sets

Extra WOD – 4RFT of:

5 Cleans – 50/80

15 Cal Bike

*10min Cap

 

 

22/08/2019

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: Front Squat – 5x4 (50%, 60%, 70%, 80%, 87.5%)

16-21min: WOD Brief & Set-Up

21-45min: WOD – For Time:

Run 1000m

90 Double Unders

80m Bear Crawl

70 Sit Ups

60 KB Goblet Lunges – 16/24

50 Front Squats – 20/30

40 Hang Snatches – 20/30

30 CTB Pull Ups

20 Bar Facing Burpees

10 HSPU

*24min Cap

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-60min: HSPU Practice OR Handstand Hold Practice OR Handstand Walk Practice – 5 sets

Extra WOD – For Time:

40 Box Jump Overs – 50/60

40 Cal Row

*9min Cap

 

 

21/08/2019

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: OHS – 5x4 (50%, 60%, 70%, 80%, 87.5%)

Option 1:

16-28min:  Squat Snatch from Knee / Floor Practice – 6x3

Option 2:

*2min transition

Skill 1 (2min cycles)

18-28min:  Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups / Rope Climb Practice – 5 sets

28-33min: WOD Brief & Set-Up

33-45min: WOD – 10-6 of:

OHS – 30/45

Hang Clean – 30/45

5-1 of:

Ring Muscle Ups (Scale to Toes through Rings)

DB Hang Clean & Jerk – 15/20 (full rep count each arm)

*12min Cap

45-50min: Post-WOD Recovery

50-60min: Bent Row – 5x8 Super Set with Double Unders Practice – 5 sets

Extra WOD – 7min AMRAP of:

3 Clusters – 30/45

7 Cal Bike

 

 

20/08/2019

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: Push Press – 5x4 (50%, 60%, 70%, 80%, 87.5%)

16-26min: Power Snatch – 4x3, 1x2 (50%, 60%, 70%, 80%, 87.5%)

26-31min: WOD Brief & Set-Up

31-45min: WOD – 4RFT

10 Snatches – 40/60

10 Burpee Box Jump Overs – 50/60

10 Toes to Bar

*14min Cap

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-60min:  Snatch Pull – 5x4 (87.5%)

Extra WOD – 3RFT of:

10m Handstand Walk (Scale to Bear Crawl)

10 Pistols

10 SDHP – 35/52.5

10 Cal Row

*9min Cap

 

 

19/08/2019

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-18min: Back Squat – 6x5 (50%, 60%, 70%, 82.5% x 3 sets)

18-26min:  Bench Press - 4x5 (50%, 60%, 70%, 82.5%)

26-30min:  One Arm Row EMOM – 4x8

30-35min: WOD Brief & Set-Up

35-45min: WOD – 10min AMRAP of:

10 Thrusters – 35/52.5

10 KB Swings – 16/24

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-60min:    Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups Practice Super Set with Pistols Practice – 5 sets

Extra WOD – 8min AMRAP of:

5 Bar Muscle Ups (Scale to Pull Ups)

10 Cal Bike

20 Double Unders

 

 

17/08/2019

0-6min: Dynamic & Light Barbell Warm-Up

6-18min: Power Clean & Push Jerk - 6x3 (50%, 60%, 70%, 80%, 85% x 2 sets)

18-23min: WOD Brief & Set-Up

23-45min: WOD – 3RFT in Pairs of:

40 Toes to Bar

30 Pistols

20 Clean & Jerks – 35/52.5

10 Burpee Box Jump Overs – 50/60

4 Rope Climbs – 4.5m (Scale 5 Burpees per Climb)

*22min Cap 

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-60min:  Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) – 5 sets

Extra WOD – 3RFT of:

3 Bear Complex – 35/52.5

5 Ring Muscle Ups (Scale to Ring Dips)

10 Cal Ski

10 Cal Bike

*10min Cap

 

 

16/08/2019

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: Front Squat – 5x4 (50%, 60%, 70%, 80%, 87.5%)

16-22min:  Shoulder Press - 4x4 (50%, 65%, 75%, 87.5%)

*2min transition

Skill 1 (2min cycles)

26-32min:  Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups Practice  – 3 sets

32-36min: WOD Brief & Set-Up

36-45min: WOD – 1-11 of:

Thrusters – 25/35

-10m Bear Crawl at the end of each Round-

*9min Cap

45-50min: Post-WOD Recovery

50-60min: Clean Pull – 5x4 (87.5%)

Extra WOD – 3RFT of:

20 Cal Row

20 SDHP – 25/35

*10min Cap

 

 

 

15/08/2019

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: Deadlift - 5x4 (50%, 60%, 70%, 80%,  87.5%)

16-20min: Bent Row EMOM – 4 x10

20-25min: WOD Brief & Set-Up

25-45min: WOD – 20min AMRAP of:

10 Box Jumps – 50/60

5 Deadlifts – 50/85

10 Cal Bike

5 Bar Muscle Ups (Scale to CTB Pull Ups)

10 KB Hang Cleans – 16/24 (5 each arm)

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-60min:  HSPU Practice OR Handstand Hold Practice OR Handstand Walk Practice OR Rope Climb Practice – 3 sets

Extra WOD – 3RFT of:

5 Hang Snatches – 35/52.5

5 OHS – 35/52.5

10 Cal Ski

*7min Cap

 

 

 

14/08/2019

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: Split Jerk - 5x3 (55%, 65%, 75%, 85% x 2 sets)

Option 1:

16-28min: Squat Clean from Hang / Floor Practice – 6x3

Option 2:

*2min transition

Skill 1 (2min cycles)

18-26min:  Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) – 4 sets

26-31min: For Time:

1000m KB Farmer’s Carry – 8/12

Cash-In at the start of each minute with 3 Squat Cleans – 40/60

*14min Cap 

31-45min: WOD – 14min

45-50min: Post-WOD Recovery

50-60min:  Double Unders Practice – 5 sets

Extra WOD – 7min AMRAP of:

5 HSPU

10 Cal Bike

20 Double Unders

 

 

13/08/2019

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-18min: Back Squat – 6x6 (50%, 60%, 70%, 80% x 3 sets)

18-28min:  Bench Press - 5x6 (50%, 60%, 70%, 80% x 2 sets)

28-32min: DB Reverse Fly EMOM – 4x8

32-36min: WOD Brief & Set-Up

36-45min: WOD – 9min AMRAP of:

30 Double Unders

10 DB Cleans – 15/20

45-50min: Post-WOD Recovery

Skill 1 (2min Cycles)

50-60min: Strict Pull Ups Practice – 5 sets

Extra WOD – 8min AMRAP of:

15m Plate Overhead Lunge – 20/25

12 Cal Row

 

 

12/08/2019

0-6min: Dynamic & Light Barbell Warm-Up

Strength (3min cycles)

6-16min: Overhead Squat - 5x4 (50%, 60%, 70%, 80%, 87.5%)

16-22min: Squat Snatch from Knee – 3x3 (55%, 65%, 75%)

22-28min: Squat Snatch - 4x3 (55%, 65%, 75%, 85%)

28-33min: WOD Brief & Set-Up

33-45min: WOD – For Time:

40 Wall Balls

30 Pull Ups

20m Handstand Walk (Scale to Burpee Broad Jump)

10 Snatches – 40/60

Max Rep Burpees

*12min Cap

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-60min:   Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups / Rope Climb Practice – 5 sets

Extra WOD – For Time:

50 DB Snatches – 15/20

30 Cal Bike

*9min Cap

 

 

10/08/2019

0-6min: Dynamic & Light Barbell Warm-Up

6-16min: Power Clean - 5x3 (50%, 60%, 70%, 82.5% x 2 sets)

16-21min: WOD Brief & Set-Up

21-45min: WOD – 3RFT in Pairs of:

20 Cleans – 40/60

20 HSPU

40 Cal Row

40 Burpees

*24min Cap

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-60min: Push Press – 5x5 (50%, 60%, 70%, 80%, 85%)

Extra WOD – 2RFT of:

20 Ring Dips

50 Double Unders

*7min Cap

 

 

09/08/2019

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-18min: Squat Clean & Split Jerk - 6x3 (50%, 60%, 70%, 82.5% x 3 sets)

18-30min: Deadlift  - 6x5 (50%, 60%, 70%, 80%, 85% x 2 sets)

30-35min: WOD Brief & Set-Up

35-45min: WOD – 1-11 of:

Ring Muscle Ups (Scale to TTR)

Deadlifts – 50/80

*10min Cap

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-60min:  Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups Practice – 5 sets

Extra WOD – 8min AMRAP of:

8 Cal Bike

10 Box Jumps – 50/60

8 Cal Ski

 

 

08/08/2019

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: OHS – 5x5 (50%, 60%, 70%, 80%, 85%)

16-20min:  Bent Row EMOM – 4x8

20-25min: WOD Brief & Set-Up

25-45min: WOD –

For Time:

Run 600m

40 Bar Facing Burpees

30 OHS – 25/35

20 CTB Pull Ups

30 OHS – 25/35

40 Bar Facing Burpees

Run 600m

*20min Cap

45-50min: Post-WOD Recovery

Skill 1 (2min Cycles)

50-60min: HSPU Practice OR Handstand Hold Practice OR  Handstand Walk Practice – 5 sets

Extra WOD – 3RFT of:

15 Cal Row

20 STO – 25/35

10 Cal Ski

*9min Cap

 


 

07/08/2019

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: Front Squat – 5x5 (55%, 65%, 75%, 85% x 2 sets)

*2min transition

Skill 1 (2min cycles)

18-26min:  Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings)

26-30min: WOD Brief & Set-Up  

30-45min: WOD – For Time:

Cash-In: 20 Burpee Box Jump Overs - 50/60

2 Rounds of:

60 Wall Balls

30 Double KB Cleans – 12/20

Cash-Out – 20 Burpee Box Jump Overs - 50/60

*15min Cap

45-50min: Post-WOD Recovery

50-60min:  Shoulder Press - 5x5 (50%, 60%, 70%, 80%, 85%)

Extra WOD – 7min AMRAP of:

5 DB Devil's Press – 15/20

10 Pistols

10 Cal Bike

 

 

06/08/2019

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: Push Press – 5x5 (50%, 60%, 70%, 80%, 85%)

16-26min:  Power Snatch - 5x3 (50%, 60%, 70%, 80%, 85%)

26-30min: WOD Brief & Set-Up

30-455min: WOD – 4RFT of:

5 Snatches - Rd 1 (30/45), Rd 2 (35/55), Rd 3 (40/65), Rd 4 (45/75)

10 Pull Ups

15 Sit Ups

20 KB Swings - 16/24

25 Double Unders

*15min Cap

45-50min: Post-WOD Recovery

Skill 1 (2min Cycles)

50-60min:   Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups Practice  Super Set with Double Unders Practice – 5 sets

Extra WOD - 4RFT of:

10 Thrusters - 30/45

10 Calorie Row

10 KB SDHP - 16/24

*10min Cap

 

 

 

 

05/08/2019

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: Back Squat – 5x6 (50%, 60%, 70%, 77.5% x 2 sets)

16-24min:  Bench Press - 4x6 (50%, 60% 70%, 77.5%)

24-28min:  DB One Arm Row EMOM – 4x8

28-32min:  WOD Brief & Set-Up

32-45min: WOD – 13min AMRAP of:

5 Toes to Bar

10 Overhead Lunges – 30/45

15 Box Jumps – 50/60 

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-60min: Strict Pull Ups Practice Super – 5 sets

Extra WOD – 8min AMRAP of:

10 Hang Cleans – 30/45

10 Cal Bike

10m Handstand Walk  (Scale to Bear Crawl)

 

 

03/08/2019

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-18min: Power Clean - 6x3 (50%, 60%, 70%, 80% x 3 sets)

18-23min: WOD Brief & Set-Up

23-45min: WOD – 4RFT in Pairs of:

4 Rope Climbs – 4.5m (Scale 5 Burpees per Climb)

8 Cleans – 45/70

12 Bar Muscle Ups (Scale to CTB Pull Ups)

16 Thrusters – 35/50

20 Cal Bike

*22min Cap

45-50min: Post-WOD Recovery

Skills (2min Cycles)

50-60min:  Clean Pull – 5x5 (80%) Super Set with  Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) -  5 sets

Extra WOD – 7min AMRAP of:

5 Ring Muscle Ups (Toes through Rings)

10 Bench Press – 40/60

15 Cal Skii

20 Double Unders

 

 

02/08/2019

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-18min: Front Squat – 6x5 (50%, 60%, 70%, 82.5% x 3 sets)

18-30min: Deadlift - 6x5 (50%, 60%, 70%, 82.5% x 3 sets)

30-34min: WOD Brief & Set-Up

34-45min: WOD – 12min AMRAP of:

10 Deadlifts – 40/60 

10 Wall Balls – 6/9

10 Ring Dips

10 Sit Ups

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-60min:  HSPU Practice OR Handstand Hold OR Handstand Walk Practice – 5 sets

Extra WOD – 10min AMRAP of:

10 Box Jumps – 50/60

10 KB SDHP – 16/24

10m Handstand Walk (Scale to Burpee Broad Jump)

10 Cal Row

 

 

01/08/2019

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: Push Jerk - 5x3 (50%, 60%, 70%, 80% x 2 sets)

16-20min:  Bent Row EMOM – 4x10

20-25min: WOD Brief & Set-Up

25-45min: WOD –20min AMRAP of:

5 HSPU

10 Burpee Box Jumps – 50/60

5 Toes to Bar

Run 400m

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-60min:  Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups / Rope Climb Practice  – 5 sets

Extra WOD – 8min AMRAP of:

5 Hang Snatches – 40/60

10m Single DB OH Lunge – 15/20

10 Cal Bike