WOD Blogs

21/02/2020

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

Strength (2min cycles)

6-18min: OHS - 6x6 (50%, 60%, 70% , 75% x 3 sets)

6-16min:  Push Press – 5x6 (50%, 60%, 75% x 4 sets)

Skill 1 (2min cycles)

28-33min: WOD Brief & Set-Up

33-45min: WOD – 3RFT of:

15 OHS – 40/60

20 DB Cleans – 15/20

25 Box Jumps – 50/60

*12min Cap

45-50min: Post-WOD Recovery

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

Extra WOD – 8min AMRAP of:

10 Cal Bike

10 DB Hang Clean & Jerks – 15/20

Ski 250m

 

20/02/2020

0-5min: Dynamic Warm-Up & WOD Brief / Set Up

5-45min: WOD - ‘The Seven’

7RFT of:

7 HSPU

7 Thursters – 42.5/60

7 TTB

7 Deadlifts – 75/110

7 Burpees

7 KB Swings – 20/32

7 Pull Ups

*40min 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 – 2RFT of:

500m Row

5 Bar Muscle Ups

10 KB Cleans – 20/32

*9min Cap

 

19/02/2020

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

Strength (2min cycles)

6-16min: Front Squat – 5x6 (50%, 60%, 70%, 75% 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) -  4 sets

26-30min: WOD Brief & Set-Up

30-45min: WOD – 15min AMRAP of:

20 Wall Balls

20m Plate Overhead Lunge 20/25

Run 400m

45-50min: Post-WOD Recovery

50-60min:  Shoulder Press – 5x6 (50%, 60%, 70%, 75% x 2 sets) Super Set with Pistols Practice – 5 sets

Extra WOD – 7min AMRAP of:

10 Cal Bike

30 Double Unders

 

18/02/2020

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

Strength (2min cycles)

6-16min: Deadlift – 5x6 (50%, 60%, 70%, 75% x 2 sets)

16-20min:  Bent Row EMOM – 4x10

20-25min: WOD Brief & Set-Up

25-45min: WOD – 4RFT of:

20 Burpee Box Jump Overs- 50/60

20 SDHP – 30/45

20m Bear Crawl

*20min Cap

45-50min: Post-WOD Recovery

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

Extra WOD – 3RFT of:

10 Pistols

15 STO – 30/45

20 Cal Row

*10min Cap  

 

 

17/02/2020

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

Strength (2min cycles)

6-18min: Back Squat – 6x8 (50%, 60%, 67.5% x 4 sets)

16-24min:  Bench Press  - 4x8 (50%, 60%, 67.5% x 2 sets)

24-30min: One Arm Row EMOM – 4x8

30-34min: WOD Brief & Set-Up

34-45min: WOD – 11min AMRAP of:

10 Push Ups

20 DB Snatches – 15/20

20 Double Unders

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-60min:   Strict Pull Ups Practice Super Set with Double Unders Practice – 5 sets

Extra WOD – 8min AMRAP of:

10 DB Front Squats – 15/20

10 Cal Bike

10m Handstand Walk (Scale to Burpee Broad Jump)

 

 

15/02/2020

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

Strength (2min cycles)

6-18min: Squat Clean & Split Jerk  - 6x3 (60%, 70%, 72.5% x 4 sets)

18-30min: Power Snatch  - 6x3 (60%, 70%, 72.5% x 4 sets)

30-36min: WOD Brief & Set-Up

36-45min: WOD (Option 1) – For Time:

10 Snatches  - 35/52.5

20 Hang Cleans – 35/52.5

30 Ring Dips

40 Sit Ups

*9min Cap

WOD (Option 2) – 4RFT in Pairs of:

10 Snatches – 35/52.5

10 Hang Cleans – 35/52.5

20 Ring Dips

20 Sit Ups

30m Partner Carry

30 Cal Bike

*No 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 – 12min AMRAP of:

5 Ring Muscle Ups (Toes through Rings)

10 Bench Press – 40/60

15 Cal Row

 

14/02/2020

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

Strength (2min cycles)

6-16min: Overhead Squat – 5x6 (50%, 60%, 70%, 72.5% x 2 sets)

16-28min: Deadlift – 6x6 (50%, 60%, 72.5% x 4 sets)

28-33min: WOD Brief & Set-Up

33-45min: WOD – 12min AMRAP of:

5 Thrusters – 40/60

10 Deadlifts – 40/60

Run 200m

Skill 1 (2min cycles)

45-50min: Post-WOD Recovery

50-60min:  Shoulder Press – 5x6 (50%, 60%, 72.5% x 3 sets) Super Set with Kipping Pull Ups / Butterfly Pull Ups  / Toes to Bar / Bar Muscle Ups Practice – 5 sets

Extra WOD – For Time:

30 Cal Skii

50 KB SDHP – 16/24

50 Cal Bike

*10min Cap

 

13/02/2020

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

Strength (2min cycles)

6-18min: Push Jerk – 6x3 (50%, 60%, 72.5% x 3 sets)

18-22min: WOD Brief & Set-Up

22-45min: WOD –  23min AMRAP of:

5 HSPU

10 Toes to Bar

15 Burpee Box Jump Overs – 50/60

20 Wall Balls – 6/9

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-60min:  HSPU Practice

OR Handstand Hold

OR Handstand Walk Practice – 5 sets or Rope Climb Practice – 5 sets

Extra WOD – 8min AMRAP of:

10 DB Snatches – 15/20

10m Single DB OH Lunge – 15/20

20 Double Unders

 

12/02/2020

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

Strength (2min cycles)

6-16min: Front Squat – 5x6 (50%, 60%, 72.5% x 3 sets)

16-26min:  Bench Press  - 5x10 (50%, 60%, 65% x 3 sets)

26-30min: Bent Row EMOM – 4 x 10

30-35min: WOD Brief & Set-Up

35-45min: WOD – 5RFT of:

10 STO – 40/60

10 Bar Facing Burpees

*10min Cap

45-50min: Post-WOD Recovery

Skill 2 (2min cycles)

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

Extra WOD – 3RFT of:

10 DB Thrusters – 15/20

10 DB Cleans – 15/20

10 Cal Row

*8min Cap

 

11/02/2020

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

Strength (2min cycles)

6-18min: Push Press – 6x6 (50%, 60%, 70%, 72.5% x 3 sets)

18-23min: WOD Brief & Set-Up

23-45min: WOD – 3RFT of:

5 Bar Muscle Ups (Scale to 10 Pull Ups)

20 Overhead Squats – 35/52.5

30 DB Box Step Overs – 15/20 (50/60)

40m DB Front Rack Lunge – 15/20

50 Double Unders

*22min 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 – 5RFT of:

10 Push Ups

10 Cal Row

*10min Cap

 

10/02/2020

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

Strength (2min cycles)

6-18min: Back Squat – 6x10 (50%, 60%, 65% x 4 sets)

*2min transition

Skill 1 (2min cycles)

20-30min:  Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) -  5 sets

30-35min: WOD Brief & Set-Up

35-45min: WOD – 10min AMRAP of:

10m Handstand Walk (Scale to Burpee Broad Jump)

10 KB Clean & Press – 16/24

10 Box Jumps – 50/60

45-50min: Post-WOD Recovery

50-60min: DB Reverse Fly – 5 x 10

Extra WOD – 7min AMRAP of:  

12 DB Hang Snatches – 15/20

10 Cal Bike

 

08/02/2020

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

Strength (2min cycles)

6-18min: Power Clean & Push Jerk – 6x3 (50%, 60%, 70% x 4 sets)

18-24min:  Squat Snatch from Knee – 3x3 (50%, 60%, 65%)

24-32min:  Squat Snatch – 4x3 (50%, 60%, 65%, 70%)

32-37min:  WOD Brief & Set-Up

37-45min: WOD (Option 1) – 2RFT of:

5 Hang Snatches – 40/60

10 Clean & Jerks – 40/60

15 Box Jumps – 50/60

*8min Cap

WOD (Option 2) – 20min AMRAP in Pairs of:

10 Hang Snatches – 30/45

15 Clean & Jerks – 30/45

20 Box Jumps – 50/60

25 Cal Row

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-60min:  Snatch Pull – 5x6 (50%, 60%, 70% x 3 sets) 

Extra WOD – 3RFT of:

10 Cal Bike

10 Ring Dips

10 DB Thrusters – 15/20

*9min Cap

 

07/02/2020

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

Strength (2min cycles)

6-18min:  Deadlift – 6x6 (50%, 60%, 70% x 4 sets) 

18-30min: Shoulder Press – 6x6 (50%, 60%, 70% x 4 sets)

30-35min:  WOD Brief & Set-Up

35-45min:  WOD – 10min AMRAP of:

10 Deadlifts – 40/60

10 Bar Facing Burpees

45-50min: Post-WOD Recovery

Skill 1 (2min Cycles)

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

Extra WOD – 8min AMRAP of:

5 Bar Muscle Ups

15 Cal Bike

 

06/02/2020

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

Strength (2min cycles)

6-16min: Overhead Squat – 5x6 (50%, 60%, 70% x 3 sets)

16-20min:   Bent Row – 4 x 10 (EMOM)

20-25min: WOD Brief & Set-Up 

25-45min:  WOD –  For Time:

100 Double Unders

40 DB Snatches – 15/20

30 Front Squats – 30/45

20 Push Ups

Run 800m

20 Push Ups

30 Front Squats – 30/45

40 DB Snatches – 15/20

100 Double Unders

*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

10 Cal Skii

5 Bear Complex – 30/45

*6min Cap

 

05/02/2020

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

Strength (2min cycles)

6-16min: Front Squat – 5x6 (50%, 60%, 70% x 3 sets)

*2min Transiion

Skill 1 (2min cycles)

18-28min:  Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) -  5 sets

28-33min:  WOD Brief & Set-Up 

33-45min:  WOD – 4RFT of:

4 Ring Muscle Ups (Scale to Ring Pull Ups)

8 Burpee Box Jump Overs – 50/60

12 Overhead Squats – 30/45

*12min Cap

45-50min: Post-WOD Recovery

Skill 2 (2min cycles)

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

Extra WOD 8min AMRAP of:

10 SDHP – 30/45

10 Cal Bike

 

04/02/2020

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

Strength (2min cycles)

6-16min:  Push Press – 5x6 (50%, 60%, 70% x 3 sets)

16-21min: WOD Brief & Set-Up 

21-45min: WOD – 24min AMRAP of:

10 STO – 35/50

15 KB Swings – 16/24

10 KB Goblet Squats – 16/24

Run 400m

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-60min:  Double Unders Practice – 5 sets

Extra WOD – 3RFT of:

15m Handstand Walk (Scale to Burpee Broad Jump)

16 KB Clean & Press – 16/24

17 Double Unders

*8min Cap

 

03/02/2020

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

Strength (2min cycles)

6-18min:  Back Squat – 6x10 (50%, 60%, 62.5% x 4 sets)

18-24min:  Bench Press  - 4x10 (50%, 62.5% x 3 sets)

24-30min: One Arm Row – 3x10

30-35min: WOD Brief & Set-Up

35-45min: WOD – 3RFT of:

10 Overhead Lunges – 30/45

10 Thrusters – 30/45

10 CTB Pull Ups

*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 Super Set with Pistols Practice – 5 sets

Extra WOD – 7min AMRAP of:

7 Box Jump Overs – 50/60

10 DB Cleans – 15/20

13 Cal Row

 

01/02/2020

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

6-18min: Power Clean & Push Jerk - 3x2, 2x1, 1RM (50%, 60%, 70%, 80%, 90%, 1RM)

18-23min: WOD Brief & Set-Up

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

50 Wall Balls – 6/9

40 Push Ups

30 Cal Bike

20 Barbell Overhead Lunges – 30/45

10 Bear Complex – 30/45

*22min Cap

45-50min: Post-WOD Recovery

Skills (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 Clean & Jerks – 45/70

5 Ring Muscle Ups (Scale to TTR)

7 Burpee Box Jumps – 60/75

250m Row

*8min Cap