WODs November 2019

30/11/2019

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

6-20min: Power Clean - 6x2, 2RM, (50%, 60%, 70%, 80%, 85%, 90%, 2RM)

20-25min: WOD Brief & Set-Up    

25-45min: WOD – 8RFT in Pairs of:

6 Ring Muscle Ups (Scale to Ring Pull Ups)

8 Clean & Jerks – 40/60

10 Box Jump Overs – 50/60

Sprint 200m (100m per person)

*20min 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:

20 Burpee Box Jumps – 50/60

30 Cal Bike

40 Cal Row

50 TTR

*12min Cap

 

 

29/11/2019

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

Strength (2min cycles)

6-18min: Squat Clean & Split Jerk – 5x2, 2RM, (50%, 60%, 70%, 80%, 85%, 2RM)

18-30min: Deadlift  - 5x3, 3RM (50%, 60%, 70%, 80% 85%, 3RM)

30-35min: WOD Brief & Set-Up

35-45min: WOD – 10-1 of:

Burpees

Hang Snatches – 25/35

Deadlift – 25/35

*10min Cap

45-50min: Post-WOD Recovery

50-60min:  Snatch Pull – 5x3 (95%)

Extra WOD – 10min AMRAP of:

12 Cal Bike

12 Ring Dips

12 Air Squats

12 Sit Ups

 

 

28/11/2019

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

Strength (2min cycles)

6-18min: Front Squat – 5x3, 3RM (50%, 60%, 70%, 80% 85%, 3RM)

18-24min: Shoulder Press – 4x3, 3RM (50%, 70%, 80% 85%, 3RM)

24-28min: WOD Brief & Set-Up

28-45min: WOD – ‘Fight Gone Bad’

3 x 1min Max Rep Efforts of:

Wall Balls – 6/9

SDHP – 25/35

Box Jumps – 50/60

Push Press – 25/35

Calorie Row

-Rest 1min at end of each rd-

*17min Cap

45-50min: Post-WOD Recovery

Skills (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 – 3RFT of:

10 Cal Bike

5 Bar Muscle Ups

3 Cleans – 50/90

*9min Cap

 

 

27/11/2019

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

Strength (2min cycles)

6-16min: Push Press - 4x3, 3RM (60%, 70%, 80%, 3RM)

16-20min: WOD Brief & Set-Up

20-45min: WOD – 25min AMRAP of:

30 Double Unders

10 Thrusters – 30/45

10 Push Ups

10 Hang Cleans – 30/45

Run 400m

45-50min: Post-WOD Recovery

Skills (2min cycles)

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

Extra WOD – 7min AMRAP of:

10 Floor Press – 30/45

5 Bar Facing Burpees

 

 

26/11/2019

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

Strength (2min cycles)

6-16min: OHS – 4x3, 3RM (50%, 70%, 80% 85%, 3RM)

16-28min:  Squat or Power Snatch - 5x2, 2RM, (50%, 60%, 70%, 80%, 85%, 2RM)

28-32min:  Bent Row  EMOM – 4x10

32-36min: WOD Brief & Set-Up

36-45min: WOD – 3RFT of:

15 OHS – 35/52.5

10 CTB Pull Ups

15 Sit Ups

10 DB Snatches – 15/22.5

*9min 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 – 5RFT of:

6 Snatches – 30/42.5

12 Cal Row

*12min Cap

 

 

25/11/2019

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

Strength (2min cycles)

6-16min: Back Squat – 4x3, 3RM (50%, 70%, 80% 85%, 3RM)

16-24min: Bench Press  - 3x3, 3RM (50%, 70%, 80%, 3RM)

24-28min: One Arm Row EMOM – 4x8

28-33min: WOD Brief & Set-Up

33-45min: WOD – 12min AMRAP of:

5 HSPU

10 TTB

15 KB Swings – 16/24

20m Plate OH Lunge – 10/15

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:

8 Cal Bike

8 KB Hang Clean & Press – 16/24 (4 each arm)

*8min Cap

 

 

23/11/2019

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

Strength (2min cycles)

6-18min: Power Clean - 6x2 (50%, 60%, 70%, 80%, 90% x 2 sets)

18-22min: WOD Brief & Set-Up

22-45min: WOD – 6RFT in Pairs of:

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

10 Cleans – 40/60

20 DB Thrusters – 15/22.5

50m Partner Carry

*23min 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 – 8min AMRAP of:

3/5 Ring Muscle Ups (Scale to Ring Push Ups)

10 Box Jump Overs – 50/60

10 Cal Row

10 DB Cleans – 15/22.5

 

 

22/11/2019

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

Strength (2min cycles)

6-18min: Front Squat – 6x3 (50%, 60%, 70%, 80%, 90% x 2 sets)

18-30min: Deadlift - 6x3 (50%, 60%, 70%, 80%, 90% x 2 sets)

30-34min: WOD Brief & Set-Up  

34-45min: WOD – 3 x 1min Max Rep Efforts of:

TTB

Deadlifts – 50/90

Handstand Walk (scale to Burpee Broad Jump)

*9min Rolling Clock

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 – 4RFT of:

6 HSPU

6 Hang Cleans – 35/50

30 Double Unders

*11min Cap

 

 

21/11/2019

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

Strength (2min cycles)

6-16min: Push Jerk - 5x2 (50%, 60%, 70%, 80%, 90%)

16-20min: DB Reverse Fly EMOM – 4x10

20-25min: WOD Brief & Set-Up

25-45min: WOD – 20min AMRAP of:

10 Burpees

5 STO – 40/60

10 KB Cleans – 16/24 (alternate arms)

5 Front Squats – 40/60

Run 200m

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:

20 Bear Crawl

15 Cal Row

10 Double KB Goblet Lunges – 12/20

 

 

20/11/2019

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

Strength (2min cycles)

Option 1: 6-16min: Squat Clean from Low Hang (Below Knee or Floor Practice – 5x2 (50%, 60%, 70%, 80%, 90%)

Option 2: Skill 1 (2min Cycles)

6-16min:   Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) – 5 sets

16-26min:    Bench Press - 5x5 (50%, 60%, 70%, 80%, 85%)

26-30min: Bent Row EMOM – 4x8

30-35min: WOD Brief & Set-Up

35-45min: WOD – 1/3/5/7/9 of:

Ring Dips

CTB Pull Ups

Burpee Box Jump Overs – 50/60

*10min Cap

45-50min: Post-WOD Recovery

Skill 2 (2min cycles)

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

Extra WOD – 3RFT of:

5 Clean & Jerks – 40/60

10 DB Hang Snatches

15 Cal Bike

*9min Cap

 

 

19/11/2019

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 – 10min EMOM of:

Even Minutes: 

5 Thrusters – 30/45

Max Rep Double Unders

Odd Minutes:

5 Snatches – 30/45

Max Rep Wall Balls – 6/9

45-50min: Post-WOD Recovery

50-60min: Clean Pull – 5x3 (90%)

Extra WOD – 8min AMRAP of:

10 Box Jumps - 50/60

10 OHS – 30/45

10 Cal Row

10 Pistols

 

 

18/11/2019

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

Strength (2min cycles)

6-18min: Back Squat – 6x4 (50%, 60%, 70%, 80%, 85% x 2 sets)

Skills (2min cycles)

*2min Transision

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

28-33min: WOD Brief & Set-Up

33-45min: WOD – 4RFT of:

4 Bar Muscle Ups (Scale to Pull Ups)

8 Cal Assault Bike

12 SDHP – 35/52.5

*12min Cap

45-50min: Post-WOD Recovery

50-60min:  Shoulder Press - 5x3 (50%, 60%, 70%, 80%, 90%) Super Set with Double Unders Practice – 5 sets

Extra WOD – 3RFT of:

10 Cal Bike

15 KB Swings – 16/24

20 Sit Ups

*9min Cap

 

 

16/11/2019

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 Toes through Rings 

15 Clean & Jerks – 35/52.5

20 Bar Facing Burpees

25 Double Unders 

30 DB Snatches – 15/22.5

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 – 8min AMRAP of:

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

10m Handstand Walk (Scale to Bear Crawl)

8 Ring Dips

6 Front Squats – 35/52.5

 

 

15/11/2019

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 Box Jumps – 50/60

15 TTB

30 Deadlifts – 40/60

*8min Cap 

45-50min: Post-WOD Recovery

Skills (2min Cycles)

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

Extra WOD – 4RFT of:

8 STO – 40/60

10 Cal Bike 

12 Cal Row

*10min Cap

 

 

14/11/2019

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:

80 DB Overhead Lunges - 15/20 (swap arms every 10 reps) 

60 Push Ups 

40 Pull Ups 

20 DB Cleans – 15/20

Run 1000m (two x teacher’s car park cirucuits)

20 DB Cleans – 15/20

40 Pull Ups 

60 Push Ups 

80 DB Overhead Lunges - 15/20 (swap arms every 10 reps)

*24min Cap 

45-50min: Post-WOD Recovery

Skills (2min cycles)

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

Extra WOD – For Time:

30 Hang Snatches – 30/45

10 Bear Complexes – 30/45

30 Cal Bike

*9min Cap

 

 

13/11/2019

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:  Skill 1 (2min cycles)

*2min transition

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 – 1-5 of:

HSPU

OHS – 35/52.5

6-9 of:

Burpee Box Jumps – 50/60

Thrusters – 35/52.5

*12min Cap

45-50min: Post-WOD Recovery

Skill 2 (2min cycles)

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

Extra WOD – 7min AMRAP of:

3 Bar Muscle Ups (Scale to CTB Pull Ups)

8 KB Hang Snatches – 16/24 (4 each arm)

13 Cal Row

 

 

12/11/2019

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 – 5RFT

10 Pistols (Scale to Air Squats)

15 Sit Ups

10 Hang Cleans – 40/60

*14min Cap

45-50min: Post-WOD Recovery

50-60min:  Snatch Pull – 5x4 (87.5%)

Extra WOD – 3RFT of:

30 Double Unders

10 Cal Row

5 Snatches – 40/60

*9min Cap

 

 

11/11/2019

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

Strength (2min cycles)

6-20min: Back Squat – 7x5 (50%, 60%, 70%, 82.5% x 4 sets)

Super Set with:  Bench Press - 7x6 (50%, 60%, 70%, 82.5% x 4 sets)

20-25min: WOD Brief & Set-Up

35-45min: WOD – 20.5 - For Time, Partitioned any way:

40 Ring Muscle Ups

80 Cal Row

120 Wall Balls - 6/9

*20min 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

Super Set with DB One Arm Row - 5 x 10

Extra WOD – 8min AMRAP of:

5 Cleans – 35/52.5
10 Cal Bike

 

 

09/11/2019

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:

30 Front Squats - 40/60

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

Run 800m (alternate 200m per person)

*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:

10 Ring Dips 

10 Cal Row

10 Wall Balls - 6/9 

10 Burpee Box Jumps – 60/75

*10min Cap

 

 

08/11/2019

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%)

Skills (2min cycles)

*2min transition

26-34min:  Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups Practice  – 4 sets

32-38min: WOD Brief & Set-Up

38-45min: WOD – 10-5 of:

CTB Pull Ups

Deadlifts – 50/80

*7min Cap

45-50min: Post-WOD Recovery

50-60min: Clean Pull – 5x4 (87.5%)

Extra WOD – 3RFT of:

10 Cal Bike

10 KB Swings – 20/32

50 Double Unders

*10min Cap

 

 

07/11/2019

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:

5 Thrusters – 30/45

10 DB Step Ups – 15/20

5 DB Devil’s Press – 15/20

10 Cal Assault Bike

5 Snatches – 30/45

10m Handstand Walk (Scale to Bear Crawl)

45-50min: Post-WOD Recovery

Skills (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 HSPU

10 Front Rack Lunges – 30/45

15 Cal Row

*9min Cap

 

 

06/11/2019

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 Low Hang (Below Knee) or Floor – 6x3 (50%, 60%, 70%, 80%, 85% x 2 sets)

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

26-31min: WOD Brief & Set-Up

31-45min: WOD – For Time:

30 Ring Dips

40 Toes to Bar

50 STO – 35/52.5

60 Double Unders

Cash-In at the start of each minute with 3 Cleans – 35/52.5

*14min Cap 

45-50min: Post-WOD Recovery

Skill 2 (2min Cycles)

50-60min:  Double Unders Practice – 5 sets

Extra WOD – 7min AMRAP of:

12 Box Jumps – 50/60

10 Cal Bike

Run 200m

 

 

05/11/2019

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:

8 Burpees

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

4 Clusters – 25/35

2 Bar Muscle Ups (Scale to Pull Ups)

 

45-50min: Post-WOD Recovery

Skills (2min Cycles)

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

Extra WOD – 8min AMRAP of:

15 Sit Ups

12 DB Hang Snatches – 15/20 (alternate arms)

9 Cal Row

 

 

04/11/2019

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

Strength (2min cycles)

6-14min: Overhead Squat - 4x4 (50%, 60%, 70%, 80%, 87.5%)

14-22min: Squat Snatch from Knee – 4x3 (55%, 65%, 75% x 2 sets)

22-25min: WOD Brief & Set-Up

25-45min: WOD – 20.4 - For Time:

30 Box Jumps - 50/60

15 Clean & Jerks - 30/42.5

30 Box Jumps - 50/60

15 Clean & Jerks - 37.5/60

30 Box Jumps - 50/60

10 Clean & Jerks - 52.5/85

30 Pistols

10 Clean & Jerks - 65/102.5

30 Single Leg Squats

5 Clean & Jerks - 80/125

30 Pistols

5 Clean & Jerks - 9.5/142.5

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 – For Time:

40 Push Ups

30 Cal Bike

20 OHS – 40/60

*8min Cap

 

 

02/11/2019

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 Ring Muscle Ups (Scale to Push Ups)

20 Hang Snatches – 35/52.

20 Clean & Jerks – 35/52.5

40 Cal Row

60m Partner Carry

80 Double Unders

*24min Cap

45-50min: Post-WOD Recovery

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

Extra WOD – For Time:

30 Cal Bike

20 Ring Dips

30 KB Hang Cleans – 16/24 (15 each arm)

20 Bench Press – 35/60

30 Cal Bike

*12min Cap

 

 

01/11/2019

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:

Burpee Box Jump Overs – 50/60

DB Front Rack Lunge - 15/20 (Full rep count each leg) 

*10min 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 – 9min AMRAP of:

250m Row

3 Cleans – 45/70

10 Box Jumps – 50/60