WOD Blog

 

24/09/2021 

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)

*2min transition

Skill 1 (2min Cycles)

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

34-37min:  WOD Brief & Set-Up

37-45min:  WOD – 3 rep Ascending Ladder of:

Deadlifts – 60/90

Burpees
Thrusters – 30/50

*8min Cap

45-50min: Post-WOD Recovery

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

Extra WOD – 10min AMRAP of:

10 DB Thrusters – 15/20

10 Cal Ski

10 Cal Bike

 

 

 

 

 

 

23/09/2021

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:

100 Double Unders

40 DB Snatches – 15/20

30 Wall Balls – 6/9

20 Toes to Bar

10 HSPU

500m Run

10 HSPU

20 Toes to Bar

30 Wall Balls – 6/9

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:

20 Air Squats

15 Cal Row

10 Hang Snatches – 35/52.5

*6min Cap

 

 

 

 

 

22/09/2021

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

Strength (2min cycles)

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

*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

28-33min:  WOD Brief & Set-Up  

33-45min:  WOD – 1-8 of:

Ring Muscle Ups (Scale to Ring Pull Ups)

Burpee Box Jump Overs – 50/60

Overhead Squats – 30/45

*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 – 8min AMRAP of:

8 SDHP – 30/45

STO – 30/45

8 Cal Bike

 

 

 

 

21/09/2021

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 – 4RFT of:

5 Snatches – 35/52.5

10 Push Ups

15 Hang Cleans – 35/52.5

20 Front Rack Lunges – 35/52.5

*15min Cap

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

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

Extra WOD – 4RFT of:

10m Burpee Broad Jumps

10 KB Clean & Press – 16/24

10 Cal Row

*8min Cap

 

 

 

 

20/09/2021

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:

5 Pull Ups

10 Sit Ups

15 KB Swings – 16/24

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 – 7min AMRAP of:

7 Box Jump Overs

7 Front Squats – 35/50

7 DB Cleans – 15/20

17 Double Unders

 

 

 

18/09/2021

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

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

18-45min: WOD –  For Time:

100 Cal Bike

75 Clean & Jerks – 40/60

50 Ring Dips

25 Bar Muscle Ups (Scale to 50 CTB Pull Ups)

*Cash-In at the start of each 2min Cycle with 4 Rope Climbs (Scale 5 Burpees per Climb)

*27min 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 – 4RFT of:

5 Ring Muscle Ups (Scaled to Ring Push Ups)

5 Double KB Clean & Press – 16/24

10 Box Jumps – 50/60

5 Double KB Goblet Squat – 16/24

*11min Cap

 

 

 

 

17/09/2021

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

Strength (2min cycles)

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

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

28-32min: Bent Row  EMOM – 4x8

32-38min: Clean Pull – 3x2 (100%)

38-45min: WOD –  10/20/20/10 of:

STO – 25/35

Deadlifts – 25/35

Double Unders

*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 – Fort Time:

Row 2000m

25 Double Unders

*10min Cap

 

 

 

 

 

16/09/2021

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

Strength (2min cycles)

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

16-26min: Squat Snatch - 2x2, 2x1 + 1RM (60%, 70%, 80%, 90%, 1RM)

26-29min: WOD Brief & Set-Up

29-45min: WOD – 16min AMRAP of:

6 Snatches – 35/52.5

8 TTB

10m Handstand Walk (Bear Crawl)

12 KB Cleans – 16/24 (alternate arms)

45-50min: Post-WOD Recovery

Skills (2min cycles)

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

Extra WOD – 9min AMRAP of:

10 HSPU

5 OHS – 35/52.5

10 Cleans – 35/52.5

10 Cal Bike

 

 

 

 

 

15/09/2021

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

Strength (2min cycles)

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

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 – 5RFT of:

4 Thrusters – 40/60

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

12 Pistols

200m Run

*15min Cap

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

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

Extra WOD – 3RFT of:

5 Burpee Box Jump Overs – 50/60

10 Cal Row

50m KB Farmer’s Carry – 16/24

*8min Cap

 

 

 

 

14/09/2021

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

Strength (2min cycles)

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

16-28min: Split Jerk – 5x1 + 1RM (50, 60%, 70%, 80%, 90%, 1RM)

28-33min: WOD Brief & Set-Up

33-45min: WOD – 12min AMRAP of:

7 Pull Ups

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

7 Burpee Box Jumps – 50/60

6 Bear Complex – 30/45

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:

10 Cal Bike

5 DB Devil’s Press – 15/22.5

 

 

 

 

 

13/09/2021

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 Rolling Clock:

75 Wall Balls – 6/9

50 Burpees

Max Rep Cleans – 35/52.5

45-50min: Post-WOD Recovery

Skills (2min cycles)

50-60min:  Double Unders Practice – 5 sets

Extra WOD – 3RFT of:

15m Front Rack Lunge – 35/52.5

10 Cal Row

15 Sit Ups

*9min Cap

 

 

 

 

 

11/09/2021

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

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

20-23min: WOD Brief & Set-Up  

23-45min: WOD –4RFT in Pairs of:

10 Ring Muscle Ups (Scale to 20 TTR)  

20 Deadlifts – 70/102.5

30 Box Jumps – 50/60

40 Wall Balls – 6/9  

500m Row

*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 Snatches – 40/60

10 Ring Dips

15 Cal Ski

*9min Cap

 

 

 

 

10/09/2021

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

Strength (2min cycles)

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

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

30-32min: WOD Brief & Set-Up

32-45min: WOD –  4RFT of:

20 DB Snatches – 15/22.5

15 Thrusters – 30/42.5

10 CTB Pull Ups

*13min Cap

45-50min: Post-WOD Recovery

Skills (2min cycles)

50-60min:  Snatch Pull – 5x3 (95%) Super Set with Strict Pull Ups Practice – 5 sets

Extra WOD – 7min AMRAP of:

10 Cal Bike

10 KB Swings – 16/24

10m  Hand Stand Walk (Scale to Bear Crawl)

 

 

 

 

 

09/09/2021

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

Strength (2min cycles)

6-16min: Power Snatch - 4x2 + 2RM, (55%, 70%, 80%, 85%, 2RM)

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

24-28min:  Bent Row EMOM - 4x10

28-32min: WOD Brief & Set-Up

32-45min: WOD –  10min AMRAP of:

3 Hang Snatches – 35/52.5

5 HSPU

7 KB Clusters 12/20

9 Sit Ups

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:

8 Cleans – 35/52.5

10 Cal Row

12 DB Hang Clean & Press – 15/22.5

*10min Cap

 

 

 

 

 

08/09/2021

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

Strength (2min cycles)

6-16min:  Front Squat – 4x3 + 3RM (60%, 70%, 80% 85%, 3RM)

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

24-26min: WOD Brief & Set-Up

26-45min: WOD –For Time:

Cash-In: 50m KB Goblet Lunge – 16/24 + 500m Run

4Rds of:

10 TTB

10 Box Jump Overs – 50/60

10 KB Hang Cleans – 12/20 (5 each arm)

Cash-Out: 500m Run + 50m KB Goblet Lunge – 16/24

*19min 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 – 9min AMRAP of:

5 Bar Muslce Ups (Scale to Pull Ups)

10 Cal Bike

10 KB Clean & Press – 16/24

30 Double Unders

 

 

 

 

07/09/2021

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

Strength (2min cycles)

6-16min:  Squat Clean & Split Jerk – 4x2 + 2RM, (60%, 70%, 80%, 85%, 2RM)

16-26min:  Squat Snatch - 4x2 + 2RM, (60%, 70%, 80%, 85%, 2RM)

Skill 1 (2min cycles)

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

33-36min: WOD Brief & Set-Up

36-45min: WOD – 9min AMRAP of:

2 OHS – 40/60

4 Clean & Jerks – 40/60

6 Bar Facing Burpees  

45-50min: Post-WOD Recovery

Skill 2 (2min Cycles)

50-60min: Double Unders Practice – 5 sets

Extra WOD – 4RFT of:

5 SDHP – 40/60

10  STO – 40/60

15 Cal Row

*11min Cap

 

 

 

 

06/09/2021

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 – 1-9 of:

DB Step Ups – 15/22.5

Bench Press – 30/50

(30 Double Unders at the end of each round)

*12min 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:

10 Cal Bike

10 Push Ups

5 DB Thrusters – 15/22.5

5 Burpee Box Jumps – 50/60

 

 

 

 

04/09/2021

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

Strength (2min cycles)

6-18min:  Squat Clean from Low Hang (Below Knee) & Floor – 6x2 (50%, 60%, 70%, 80%, 90% x 2 sets)

18-22min: WOD Brief & Set-Up

22-45min: WOD – 2RFT in Pairs of:

100m KB Farmer’s Carry – 16/24 (together)

40 Cal Assault Bike

30m Handstand Walk (scale to Burpee Broad Jump)

20 TTB

10 In-Sync Snatches – 30/45 

5 Rope Climbs – 4.5m (Scale 5 Sit Ups per Climb)

*23min Cap

45-50min: Post-WOD Recovery

Skills (2min Cycles)

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

Extra WOD – 8min AMRAP of:

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

5 Hang Cleans – 45/70

10 Box Jump Overs – 50/60

10  Cal Row  

 

 

 

 

 

03/09/2021

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

Strength (2min cycles)

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

18-26min: Shoulder Press - 4x3 (60%, 70%, 80%, 90%)

Skill 1 (2min cycles)

26-34min:   Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) – 4 sets

30-34min: WOD Brief & Set-Up 

34-45min:  WOD – 11min AMRAP of:  

5 Front Squats – 35/52.5

10 Burpees

15 Deadlifts – 35/52.5

45-50min: Post-WOD Recovery

Skill 2 (2min cycles)

50-60min:   Double Unders Practice – 5 Sets

Extra WOD – 3RFT of:

10 Pistols

10 KB Cleans – 15/24 (alternate arms)

10 Cal Bike

*8min Cap

 

 

 

02/09/2021

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 – For Time:

9/12/15 of Burpee Box Jump Overs – 50/60

6/9/12 of Cleans – 40/60

3/6/9 of Bar Muscle Ups (Scale to CTB Pull Ups) 

*10min Cap

45-50min: Post-WOD Recovery

Skills (2min cycles)

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

Extra WOD – 9min AMRAP of:

5  OHS – 35/52.5

5 HSPU

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

10 Cal Row

20 Double Unders

 

 

 

 

01/09/2021

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

Strength (2min cycles)

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

18-22min: Bent Row EMOM – 4x8

22-25min: WOD Brief & Set-Up

25-45min: WOD – 20min AMRAP of:

10 Double KB Goblet Squats – 16/24  

10 Double KB Clean & Press – 12/20

Run 200m

45-50min: Post-WOD Recovery

Skills (2min cycles)

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

Extra WOD – 3RFT of:

5 DB Clusters – 15/20

10 Cal Bike  

15 Push Ups

*11min Cap