WODs September 2019

30/09/2019

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  - 4x10 (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:

11 Box Jumps 50/60

11 Toes to Bar

11 Thrusters – 30/42.5

11 DB Cleans – 15/22.5

45-50min: Post-WOD Recovery

Skills (2min cycles)

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

Extra WOD – 8min AMRAP of:

5 Snatches – 30/42.5

10 Cal Row

20 Double Unders

 

 

28/09/2019

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

Strength (2min cycles)

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

18-20min: WOD Brief & Set-Up

20-50min: WOD – 4RFT in Pairs of:

15 Ring Muscle Ups (Scale to 30 Ring Dips)

30 Cleans – 35/52.5

30 Front Squats – 35/52.5

30 Cal Bike

*30min Cap

50-55min: Post-WOD Recovery

Skills (2min Cycles)

55-65min:  Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) -  5 sets

Extra WOD – 9min AMRAP of:

5 Bear Complex – 35/52.5

10 Ring Push Ups

15 Cal Row

20 Plate Overhead Lunges – 15/20

 

 

27/09/2019

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

Strength (2min cycles)

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

Skills (2min cycles)

*2min transition

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

28-33min: WOD Brief & Set-Up

33-45min: WOD – 3 x 1min Max Efforts of:

Burpees

DB Thrusters - 15/22.5

Bar Muscle Ups (Scale to Pull Ups)

DB Hang Snatch – 15/22.5 (alternate arms)

*12min Rolling Clock

45-50min: Post-WOD Recovery

50-60min:  Shoulder Press – 5x6 (50%, 60%, 72.5% x 3 sets)

Extra WOD – 2RFT of:

15 Clean & Jerks – 30/45

15 Cal Bike

*8min Cap

 

 

26/09/2019

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

Strength (2min cycles)

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

16-20min: Bent Row EMOM – 4 x 10

20-25min: WOD Brief & Set-Up

25-45min: WOD –  20min AMRAP of:

5 STO – 40/60

10 Deadlifts – 40/60

Run 200m

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

45-50min: Post-WOD Recovery

Skills (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 Box Jumps – 50/60

9 Cal Row

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

7 HSPU

 

 

25/09/2019

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

Strength (2min cycles)

6-16min: Push Jerk – 5x3 (50%, 60%, 72.5% x 3 sets)

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

26-30min:  DB Reverse Fly EMOM -  4x10

30-33min: WOD Brief & Set-Up

33-45min: WOD – 3-6-9-12-15 of:

Thrusters – 35/52.5

TTB

CTB Pull Ups

*12min Cap

45-50min: Post-WOD Recovery

Skills (2min cycles)

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

Extra WOD – 4RFT of:

10 Hang Cleans – 35/52.5

10 Cal Bike

*8min Cap

 

 

24/09/2019

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

Strength (2min cycles)

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

16-22min: Squat Snatch from Knee – 3x3 (50%, 60%, 72.5%)

22-32min: Squat Snatch – 5x3 (50%, 60%, 70%, 72.5% x 2 sets)

32-37min: WOD Brief & Set-Up

37-45min: WOD – 8min EMOM of:

Even Minutes: 4 Snatches – 30/45

Max Rep SDHP – 30/45

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

Max Rep Double Unders

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 Double Unders Practice – 5 sets

Extra WOD – 10min AMRAP of:  

5 Burpee Box Jump Overs – 60/75

10 Pistols

5 OHS – 30/45

10 Cal Row

 

 

23/09/2019

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

Strength (2min cycles)

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

Skills (2min cycles)

*2min transition

20-28min:  Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) -  4 sets

28-33min: WOD Brief & Set-Up

33-45min: WOD –

3RFT of:

20m Handstand Walk (Scale to Burpee Broad Jumps)

30 Box Jump Overs – 50/60

40 Wall Balls

*12min Cap

45-50min: Post-WOD Recovery

50-60min: Clean Pull – 5x6 (72.5%)

Extra WOD – 3RFT of:

16 Sit Ups

8 Double KB Clusters – 12/20

16 Cal Bike

*9min Cap

 

 

21/09/2019

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

Strength (2min cycles)

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

18-23min:  WOD Brief & Set-Up

23-45min: WOD – 3RFT in Pairs of:

15 Ring Muscle Ups (Scale to Ring Pull Ups)

30 Clean & Jerks – 40/60

45 Bar Facing Burpees

60m 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

20 Ring Dips

10 Bear Complex – 40/60

*9min Cap 

 

 

20/09/2019

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

Strength (2min cycles)

6-16min: Squat Clean – 5x3 (50%, 60%, 70% x 3 sets)

16-24min: Deadlift – 4x6 (50%, 60%, 70% x 2 sets)

Skills (2min Cycles)

*2min transition

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

32-37min:  WOD Brief & Set-Up

37-45min:  WOD –

2 rep Ascending Ladder of:

Burpee Box Jump Overs – 50/60

TTB

Deadlift – 65/90

*8min Cap

45-50min: Post-WOD Recovery

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

Extra WOD – 8min AMRAP of:

2 Squat Cleans – 65/95

4 Bar Muscle Ups

8 DB Thrusters – 15/22.5

12 Cal Row

 

 

 

19/09/2019

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

Strength (2min cycles)

6-16min: Front 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:

Run 800m

15 OHS – 30/45

20 Hang Cleans – 30/45

25 Sit Ups

30 KB Swings – 20/32

25 Sit Ups

20 Hang Cleans – 30/45

15 OHS – 30/45

Run 800m

*20min 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 – 2RFT of:

15 Cal Bike

10 Front Squats – 40/60

5 Hang Snatches – 40/60

*6min Cap

 

 

18/09/2019

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

Strength (2min cycles)

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

16-26min:  Power Snatch – 5x3 (50%, 60%, 70% x 3 sets)

26-30min: WOD Brief & Set-Up 

30-45min: WOD – 5RFT of:

10 Box Jumps – 50/60

20 DB Snatches – 15/22.5

30 Single DB Overhead Lunges – 15/22.5 (15 each arm)

*15min Cap 

45-50min: Post-WOD Recovery

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

Extra WOD – 8min AMRAP of:

10m Handstand Walk (Scale to Burpee Broad Jump)

10 Cal Row

10 KB Clean & Press – 16/24

30 Double Unders

 

 

17/09/2019

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

Strength (2min cycles)

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

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 –

‘Jackie’ For Time:

Row 1000m

50 Thrusters – 15/20

30 Pull Ups

*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:

15 SDHP – 30/45

15 STO – 30/45

15 Cal Bike

*8min Cap

 

 

16/09/2019

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 – 10min AMRAP of:

10 Push Ups

20 Double Unders

10 Wall Balls

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 – 9min AMRAP of:

10 Box Jump Overs – 50/60

15 DB Cleans – 15/20

15 Air Squats

10 Cal Row

 

 

14/09/2019

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

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

18-23min: WOD Brief & Set-Up

23-45min: WOD – 3RFT in Pairs of:

100m Partner Carry

50m Bear Crawl

20 Toes through Rings

10 Clean & Jerks- 40/60

4 Rope Climbs – 4.5m

*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 – 4RFT of:

5 Ring Muscle Ups (Scaled to Ring Pull Ups)

10 DB Hang Snatches – 15/20 (5 each arm)

20 Double Unders

*10min Cap

13/09/2019

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

Strength (2min cycles)

6-18min: Front Squat – 5x2, 1x1 (50%, 60%, 70%, 80%, 2RM, 1RM)

18-28min:  Shoulder Press - 4x2, 1x1 (50%, 70%, 80%, 2RM, 1RM)

28-34min: Clean Pull – 3x2 (100%)

34-38min: WOD Brief & Set-Up

38-45min: WOD – For Time:

5/10/15 Burpee Box Jump Overs – 50/60

10/20/30 Wall Balls – 6/9

*7min 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:

5 HSPU

10 DB Cleans – 15/20

10 Cal Bike

 

 

12/09/2019

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

Strength (2min cycles)

6-18min: Deadlift  -  5x2, 1x1 (50%, 60%, 80%, 85%, 2RM, 1RM)

18-22min: Bent Row  EMOM – 4x8

22-27min: WOD Brief & Set-Up

27-45min: WOD – 18min AMRAP of:

7 Toes to Bar

9 Hang Snatches – 30/45

11 Deadlifts – 50/75

Run 400m

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 – 5 sets

Extra WOD – 7min AMRAP of:

10 Box Jump Overs – 50/60

10 STO – 30/45

10 Cal Row

 

 

11/09/2019

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

Strength (2min cycles)

6-16min: Split Jerk – 5x1 (50, 65%, 75%, 85%, 1RM)

Option 1:

16-26min: Squat Clean from Hang / Floor Practice – 5x3

Option 2:

*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:

500 Double Unders

Cash-In each minute with:

4 Double KB Clean & Press – 12/20

*15min Cap

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

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

Extra WOD – 3RFT of:

20m Plate Overhead Lunge – 15/20

20 Air Squats

10 Cal Bike

*10min Cap

 

 

10/09/2019

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

Strength (2min cycles)

6-16min: Overhead Squat - 4x2, 1x1 (50%, 60%, 80%, 2RM, 1RM)

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

28-33min: WOD Brief & Set-Up

33-45min: WOD – For Time:

50m Bear Crawl

40 Box Jumps – 50/60

30 Sit Ups

20 Thrusters – 40/60

10 Snatches – 40/60

Max Rep Pull Ups

*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 Practice – 5 sets

Extra WOD – 3RFT of:

12 Row

8 OHS – 30/45

4 Bar Muscle Ups

*8min Cap

 

 

09/09/2019

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

Strength (2min cycles)

6-16min: Back Squat – 4x2, 1x1 (50%, 70%, 80%, 2RM, 1RM)

16-26min: Bench Press  - 4x2, 1x1 (50%, 70%, 80%, 2RM, 1RM)

26-30min: DB Reverse Fly EMOM – 4x8

30-35min: WOD Brief & Set-Up

35-45min: WOD – 10min AMRAP of:

10 DB Snatches – 15/22.5

5 DB Facing Burpees

10m Handstand Walk (Scale to DB Single Overhead Lunge – 15/22.5)

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-60min:  Double Unders Practice - 5 sets

Extra WOD – 9min AMRAP of:

13 DB STO – 15/22.5

7 Cal Row

 

 

07/09/2019

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

6-20min: Power Clean - 5x2, 2RM (50%, 70%, 75%, 80%, 85%, 2RM) 

Skill 1 (2min cycles)

20-25min: WOD Brief & Set-Up    

25-45min: WOD – 4RFT in Pairs of:

10 Cleans – 45/75

20 HSPU

40 Front Rack Lunges – 30/50

80m Partner Carry

*20min Cap 

45-50min: Post-WOD Recovery

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 Cal Row

10 Hang Snatches – 30/50

8 Ring Push Ups

 

 

06/09/2019

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

Strength (2min cycles)

6-18min: Squat Clean & Split Jerk – 4x2, 2RM (50%, 60%, 70%, 80%, 2RM) 

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

30-35min: WOD Brief & Set-Up

35-45min: WOD – 1-7 of:

CTB Pull Ups

Clean & Jerk – 40/60

Box Jump Overs – 50/60

*10min Cap

45-50min: Post-WOD Recovery

Skill 2 (EMOM)

50-60min:  Snatch Pull – 5x3 (95%)

Extra WOD – 10min AMRAP of:

8 Cal Bike

10m Handstand Walk (Scale to Burpee Broad Jumps)

12 Deadlifts - 40/60

 

 

05/09/2019

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

Strength (2min cycles)

6-16min: Power Snatch - 4x2, 2RM (50%, 60%, 70%, 80%, 2RM)  

16-24min: Push Press – 4x3 (60%, 70%, 80%, 3RM)

24-28min: WOD Brief & Set-Up

28-45min: WOD – For Time:

Run 600m

50 Double Unders

40 Wall Balls – 6/9

30 TTB

40 Wall Balls – 6/9

50 Double Unders

Run 600m

*17min 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 – 3RFT of:

5 Bar Muscle Ups

10 DB Thrusters – 15/20

15 Cal Row

*9min Cap

 

 

04/09/2019

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

Strength (2min cycles)

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

18-28min: Shoulder Press – 4x3, 3RM, (50%, 60%, 70%, 80%, 3RM)

28-32min: WOD Brief & Set-Up

32-45min: WOD – For Time:

Cash-In: 30 STO – 35/52.5

3Rds of:

10 SDHP – 35/52.5

20 Box Jumps – 50/60

Cash-Out: 30 STO – 35/52.5

*13min 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 – 7min AMRAP of:

5 Front Squats – 35/52.5

10 Floor Press – 35/52.5

20 Double Unders

 

 

03/09/2019

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

Strength (2min cycles)

6-16min: OHS – 4x3, 3RM, (50%, 60%, 70%, 80%, 3RM)

Option 1:

16-28min:  Squat Snatch - 5x2, 2RM (50%, 70%, 75%, 80%, 85%, 2RM)  

Option 2:

*2min transition

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

28-32min:  Bent Row  EMOM – 4x10

32-36min: WOD Brief & Set-Up

36-45min: WOD – 3RFT of:

5 Ring Muscle Ups (Scale to Toes through Rings)

10 Snatches  - 30/45

10 Thrusters  - 30/45

*9min Cap 

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 – 3RFT of:

10 Pistols

10 DB OH Lunge – 15/20

(5 each arm)

20 Single Arm STO – 15/20 (10 each arm)

10 Cal Bike

*12min Cap

 

 

02/09/2019

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

Strength (2min cycles)

6-16min: Back Squat – 4x3, 3RM, (50%, 60%, 70%, 80%, 3RM)

16-24min: Bench Press  - 3x3, 3RM (60%, 70%, 80%, 3RM)

24-28min: One Arm Row EMOM – 4x8

28-33min: WOD Brief & Set-Up

33-45min: WOD – 12min AMRAP of:

10 Hang Cleans – 35/52.5

20 DB Snatches – 15/20 

Run 200m 

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:

Row 1000m