WODs December 2019

31/12/2019

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 – 12min AMRAP of:

5 Burpee Box Jump Overs – 50/60

5 Bear Complex – 30/45

10 Cal Row

45-50min: Post-WOD Recovery

Skills (2min Cycles)

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

Extra WOD – 9min AMRAP of: 

10 Sit Ups

10 Pistols (scale to Air Squats)

10 Double KB Hang Clean & Press – 12/20

 

 

30/12/2019

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

Strength (2min 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:

50 Double Unders

40 KB Swings – 16/24

30 Wall Balls – 6/9

20 CTB Pull Ups

Max Rep Snatches – 30/45

 *10min Cap

45-50min: Post-WOD Recovery

Skills (2min cycles)

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

Extra WOD – 4RFT of:

10 Box Jumps – 50/60

10 OHS – 35/52.5

10 Cal Bike

*9min Cap

 

 

28/12/2019

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

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

16-20min: WOD Brief & Set-Up

20-50min: WOD – 5RFT in Pairs

30 Wall Balls – 6/9

30 Bar Facing Burpees

30 Clean & Jerks – 35/52.5

30 Cal Row

*30min Cap

50-55min: Post-WOD Recovery

55-65min: Push Press – 5x5 (50%, 60%, 70%, 80%, 85%)

 

 

27/12/2019

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 – ‘Helen’ 3RFT of:

Run 400m

21 KB Swings – 16/24

12 Pull Ups

*12min Cap 

45-50min: Post-WOD Recovery

Skills (2min cycles)

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

 Extra WOD – 8min AMRAP of:

4 Bar Muscle Ups (Scale to CTB Pull Ups)

6 Double KB Clusters – 12/16

8 Cal Row 

 

 

24/12/2019

'12 Days of Xmas' in Pairs:

In the same format as the song, complete:

1 x 200m Run (together), Scale - 15 Calorie Row, Bike or Ski

2 x 20m Partner Carries, Scale - KB Farmer's Carry - 16/24

3 Barbell Bear Complex - 30/45

4 Bar Facing Burpees (in sync) 

5 Tandem Barbell Thrusters - 30/45

6 KB Hang Snatches (full rep count each arm) - 16/24

7 Pull Ups, Scale-Up - Bar Muscle Ups

8 Sumo Deadlift High Pulls - 30/45

9 Burpee Box Jump Overs - 50/60

10 KB Swings - 16/24

11 Toes to Bar, Scale - Knees to Chest

12 Handstand Push Ups, Scale - Push Ups

*75min Cap

 

23/12/2019

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 - 4x8 (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:

10 DB Snatches – 15/22.5

5 Toes to Bar

10 Pistols

5 OHS – 40/60

45-50min: Post-WOD Recovery

Skills (2min cycles)

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

Extra WOD – 8min AMRAP of:

5 Snatches – 30/42.5

10 Cal Row

20 Double Unders

 

 

21/12/2019

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:

10 Bar Muscle Ups (Scale to 15 Pull Ups)

20 Ring Dips

40 DB Thrusters – 15/20

20 Cleans – 40/60

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

*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 (Scale to Ring Push Ups)

10 Burpee Box Jump Overs – 60/75

15 Cal Row

20/12/2019

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)

30-33min: WOD Brief & Set-Up

33-45min: WOD – 4 x 1min Max Efforts of:

10 Deadlifts – 30/50

DB Hang Snatch – 15/22.5 (alternate arms)

TTB

*12min Rolling Clock

45-50min: Post-WOD Recovery

Skills (2min cycles)

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

Extra WOD – 8min AMRAP of:

5 HSPU

10 Cal Bike

5 Double KB Clusters – 12/20

19/12/2019

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:

10m Handstand Walk (Scale to Burpee Broad Jumps)

20 Box Jump Overs – 50/60

30 Wall Balls

Run 400m

45-50min: Post-WOD Recovery

Skills (2min cycles)

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

Extra WOD – 2RFT of:

500m Row

10 DB Hang Clean & Press/Jerk – 15/22.5 (alternate arms)

10 Plate Overhead Lunges – 20/25

*8min Cap

18/12/2019

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

Option 1: Strength (2min cycles)

6-18min: Squat Clean from Below Knee (Low Hang) or Floor – 6x3 (50%, 60%, 70%, 80% x 3 sets)

Option 2: Skill 1 (2min Cycles)

6-18min:  Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) -  6 sets

18-30min:  Bench Press - 6x8 (50%, , 60%, 70%, 75% x 3 sets)

30-35min: WOD Brief & Set-Up

35-45min: WOD – 21/15/9 of:

Thrusters – 30/45

SDHP – 30/45

Burpees

*10min Cap

45-50min: Post-WOD Recovery

Skill 2 (2min Cycles)

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

Extra WOD – 8min AMRAP of:

5 Clean & Jerks – 30/45

10 Cal Bike

25 Double Unders

17/12/2019

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

Strength (2min cycles)

6-16min: OHS – 5x5 (50%, 60%, 70%, 82.5% x 2 sets)

16-22min:  Squat Snatch from Knee – 3x3 (50%, 60%, 70%)

22-32min: Squat Snatch – 5x3 (60%, 70%, 80% x 3 sets)

32-37min: WOD Brief & Set-Up  

37-45min: WOD – 8min AMRAP of:

3 Snatches – 40/60

4 KB Clean & Press/Jerk  – 20/32 (alternate arms)

5 CTB Pull Ups

45-50min: Post-WOD Recovery

Skills (2min cycles)

50-60min: Double Unders Practice  – 5 sets Super Set with DB Reverse Fly – 5 x 10

Extra WOD – 3RFT of:

5 OHS – 40/60

10 Cal Row

15 Box Jumps – 50/60

*10min Cap

16/12/2019

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

Strength (2min cycles)

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

Skills (2min cycles)

*2min transition

20-28min:  Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups Practice – 4 sets

28-33min: WOD Brief & Set-Up

33-45min: WOD – 5RFT of:

10 STO – 40/60

10 Front Squats – 40/60

50 Double Unders

*12min Cap

45-50min: Post-WOD Recovery

50-60min:  Shoulder Press - 5x5 (50%. 60%, 70%, 82.5% x 2 sets)

Extra WOD – 9min AMRAP of:

8 Hang Cleans – 35/52.5

12 Cal Bike

16 Pistols

20 Sit Ups

14/12/2019

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

Strength (2min cycles)

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

18-23min: WOD Brief & Set-Up

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

10 Ring Muscle Ups (Scale to Ring Pull Ups)

15 Clean & Jerks – 40/60

20 Cal Row

100m Partner Carry

*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 – For Time:

30 Cal Bike

30 Ring Dips

30 Front Squats – 35/52.5

*9min Cap 

13/12/2019

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

Strength (2min cycles)

6-16min: Squat Clean – 5x3 (50%, 60%, 70%, 80% x 2 sets)

16-24min: Deadlift – 4x5 (50%, 60%, 70%, 80%)

Skill 1 (2min cycles)

*2min transition

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

32-37min: WOD Brief & Set-Up

37-45min: WOD – 4RFT

10 Push Ups

8 TTB

6 Deadlift – 70/102.5

*8min Cap

45-50min: Post-WOD Recovery

Skill 2 (2min cycles)

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

Extra WOD – 5RFT of:

4 Cleans – 40/60

6 DB Thrusters – 15/22.5

8 Cal Row

10m Handstand Walk (Scale to Burpee Broad Jump)

*11min Cap

12/12/2019

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

Strength (2min cycles)

6-16min: Front Squat – 5x5 (60%, 70%, 80% x 3 sets)

16-20min: Bent Row EMOM – 4x8

20-25min: WOD Brief & Set-Up

25-45min: WOD – ‘Gregory Saucedo’

For Time:

500 Double Unders

250 Sit Ups

100 KB Swings – 12/16

50 OHS – 30/42.5

*20min Cap 

45-50min: Post-WOD Recovery

50-60min:  Shoulder Press – 5x5 (50%, 60%, 70%, 80% x 2 sets)

Extra WOD – 7min AMRAP of:

10 Cal Bike

5 KB Clean & Press – 16/24

1 Bear Complex – 40/60

11/12/2019

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

Strength (2min cycles)

6-16min: OHS – 5x5 (50%, 60%, 70%, 80% x 2 sets)

Option 1: 16-28min:  Squat Snatch from Knee / Floor Practice – 6x3 6x3 (50%, 60%, 70%, 80% x 3 sets)

Option 2:  Skill 1 (2min cycles)

*2min transition

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 – 9-1 of:

Box Jumps – 50/60

Thrusters – 32.5/50

Single DB Overhead Lunges – 15/22.5 (full rep count each arm)

*12min Cap 

45-50min: Post-WOD Recovery

Skill 2 (2min cycles)

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

Extra WOD – 3RFT of:

10 Cal Row

10 Hang Snatches – 32.5/50

5 Bar Muscle Ups (Scale to CTB Pull Ups)

30 Double Unders

*8min Cap

10/12/2019

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

Strength (2min cycles)

6-16min: Push Press – 5x5 (50%, 60%, 70%, 80% x 2 sets)

16-26min: Power Snatch – 5x3 (50%, 60%, 70%, 80% x 2 sets)

26-31min: WOD Brief & Set-Up 

31-45min: WOD – 4RFT of:

16 DB Snatches – 15/22.5

14 Hang Cleans – 30/45

12 Bar Facing Burpees

10 Pull Ups

*14min Cap

45-50min: Post-WOD Recovery

50-60min:  Snatch Pull – 5x5 (80%)

Extra WOD – 8min AMRAP of:

5 Cal Bike

10 SDHP – 30/45

15 Air Squats

*8min Cap

09/12/2019

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

Strength (2min cycles)

6-18min: Back Squat – 6x8 (50%, 60%, 72.5% x 4 sets)

18-26min:  Bench Press  -  4x8 (50%, 60%, 72.5% x 2 sets)

26-30min:  One Arm Row

EMOM – 4x8

30-35min: WOD Brief & Set-Up

35-45min: WOD – 10min AMRAP of:

10 Wall Balls – 6/9

5 Burpee Box Jump Overs – 50/60

Run 200m

45-50min: Post-WOD Recovery

Skills (2min cycles)

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

Extra WOD – 4RFT of:

10 Box Jump Overs – 50/60

10 DB Cleans – 15/20

10 STO – 30/45

10 Cal Row

*9min Cap

07/12/2019

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 – For Time in Pairs:

100m Bear Crawl

60 Wall Balls – 6/9

50 Cal Bike

40 Ring Dips

30 Cleans – 40/60

20 Bench Presses – 30/60

10 Rope Climbs – 4.5m

*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:

5 Ring Muscle Ups (Scaled to Ring Push Ups)

10 DB Cleans – 15/20

15 Box Jumps – 50/60

20 Cal Row

*10min Cap

06/12/2019

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

Strength (2min cycles)

6-18min: Front Squat – 4x2, 2RM, 1RM (50%, 60%, 80%, 85%, 2RM, 1RM)

18-28min:  Shoulder Press - 3x2, 2RM, 1RM (50%, 60%, 80%, 2RM, 1RM)

28-34min: Clean Pull – 3x2 (100%)

34-38min: WOD Brief & Set-Up

38-45min: WOD – For Time:

6/9/12 CTB Pull Ups

12/18/24 Burpees

*7min Cap 

45-50min: Post-WOD Recovery

Skills (2min cycles)

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

Extra WOD – 8min AMRAP of:

25 Double Unders

5 Clean & Jerks – 35/52.5

10 DB Hang Snatches – 15/22.5 (alternate arms)

05/12/2019

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

Strength (2min cycles)

6-18min: Deadlift  -  4x2, 2RM, 1RM (50%, 60%, 80%, 85%, 2RM, 1RM)

18-22min: Bent Row  EMOM – 4x8

22-27min: WOD Brief & Set-Up

27-45min: WOD – 18min AMRAP of:

5 Thrusters – 35/52.5

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

15 Deadlifts – 35/52.5

Run 400m

45-50min: Post-WOD Recovery

Skills (2min cycles)

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

Extra WOD – 7min AMRAP of:

5 HSPU

10 Cal Bike

15m DB Front Rack Lunge - 15/20

04/12/2019

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

Strength (2min cycles)

6-16min: Split Jerk – 4x1, 1RM (50, 65%, 75%, 85%, 1RM)

Option 1: 16-26min: Squat Clean from Below Knee (Low Hang) or Floor – 5x2 (50%, 60%, 70%, 80%, 90%)

Option 2: Skill 1 (2min cycles)

*2min Transition

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 – For Time:

100 Burpee Box Jumps – 50/60

Cash-In each minute with:

5 Toes through Rings

*15min Cap

45-50min: Post-WOD Recovery

Skill 2 (2min cycles)

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

Extra WOD – 3RFT of:

20 STO – 30/45

500m Row Row

*10min Cap

03/12/2019

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

Strength (3min cycles)

6-16min: Overhead Squat - 3x2, 2RM, 1RM (50%, 60%, 80%, 2RM, 1RM)

16-28min: Squat Snatch - 3x2, 2x1, 1RM (50%, 60%, 70%, 80%, 90%, 1RM)

28-33min: WOD Brief & Set-Up

33-45min: WOD – For Time:

50m Handstand Walk (Scale to Burpee Broad Jump)

40 Pistols (scale to Air Squats)

30 Snatches – 40/60

Max Rep Clusters – 40/60

*12min Cap

45-50min: Post-WOD Recovery

Skills (2min cycles)

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

Extra WOD – 3RFT of:

12 Sit Ups

10 Cal Bike

8 OHS – 40/60

*8min Cap

02/12/2019

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

Strength (2min cycles)

6-16min: Back Squat – 3x2, 2RM, 1RM (50%, 70%, 80%, 2RM, 1RM)

16-26min: Bench Press  - 3x2, 2RM, 1RM (50%, 70%, 80%, 2RM, 1RM)

26-30min: DB Reverse Fly EMOM – 4x8

30-35min: WOD Brief & Set-Up

35-45min: WOD – 10min AMRAP of:

40 Double Unders

10 Toes to Bar

10 DB Thrusters 15/20

45-50min: Post-WOD Recovery

Skills (2min cycles)

50-60min:  Double Unders Practice Super Set with Rope Climb Practice– 5 sets

Extra WOD – 9min AMRAP of:

5 Burpee Box Jump Overs – 50/60

10 Cal Row

5 Double KB Clean & Press – 12/20