WOD Blogs

 

09/04/2020

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 – 22/16/10 of:

SDHP – 30/45

KB Cleans – 16/24 (alternate arms)

Overhead Squats – 30/45

*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 – 8min AMRAP of:

7 HSPU

14 Double KB Goblet Lunges – 12/20

21 Cal Row

 

 

08/04/2020

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

Strength (2min cycles)

6-16min: Front Squat – 5x3 (50%, 60%, 70%, 80%, 90%)

Super Set with:

6-17min: Bent Row EMOM – 5x8

17-50min: WOD – 'Happy B'day Missy' 

33min Rolling Clock:

Part 1 - 20min AMRAP of:

8 STO – 40/60

4 CTB Pull Ups

8 Wall Balls – 6/9

7 Burpees

Run 200m

*Rest until 25min mark

Part 2 - 3RFT of:

8 Cal Bike (Scale to 8 Front Squats) - 40/60

4 Clean & Jerks - 40/60

8 DB Snatches - 15/22.5

7m Bear Crawl

*8min Cap

Skills (2min cycles)

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

 

               

                                                                                                    

07/04/2020

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

Strength (2min cycles)

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

16-26min: Power Clean - 5x2 (50%, 60%, 70%, 80%, 90%)

26-30min: DB Reverse Fly EMOM – 4x10

30-35min: WOD Brief & Set-Up

35-45min: WOD – 10min AMRAP of:

10 Burpee Box Jump Overs – 50/60

10 Snatches – 35/52.5

45-50min: Post-WOD Recovery

50-60min: Clean Pull – 5x3 (90%)

Extra WOD – 8min AMRAP of:

10  Sit Ups

10 OHS – 30/45

10 Cal Row

10 DB Cleans – 15/20

 

 

06/04/2020

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

Strength (2min cycles)

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

18-28min:    Bench Press - 5x5 (50%, 60%, 70%, 80%, 85%)

28-33min: WOD Brief & Set-Up

33-45min: WOD – 4RFT of:

5 Bar Muscle Ups (Scale to Pull Ups)

10 Ring Dips

10 DB Thrusters – 15/22.5

40 Double Unders

*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 – 2RFT of:

10 Cal Bike

15 KB Swings – 16/24

20 Pistols

25 Box Jumps – 50/60

*8min Cap

 

 

04/04/2020

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:

33 Box Jumps – 50/60

27 Cal Row (Sub for 27 SDHP - 35/52.5)

21 Pistols (Scale to Air Squats)

15 Clean & Jerks – 35/52.5

9 Ring Muscle Ups (Scale to TTR, Ring / Bench Dips Ring / BW Push Ups)

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:

10 Cleans – 35/52.5

15 Ring Dips

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

25 Front Squats – 35/52.5

30 Cal Bike

 

 

 

03/04/2020

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

Strength (2min cycles)

6-16min:  OHS – 5x4 (50%, 60%, 70%, 80%, 87.5%)

16-26min: Deadlift – 5x4 (55%, 65%, 75%, 87.5% x 2 sets)

26-32min:  Shoulder Press – 4x4 (55%, 65%, 75%, 87.5%)

34-37min: WOD Brief & Set-Up

37-45min: WOD –  2RFT of:

10 TTB

20 Wall Balls – 6/9

20 DB Snatches – 15/22.5

10 OHS – 40/60

*8min Cap

45-50min: Post-WOD Recovery

Skills (2min Cycles)

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

Extra WOD – 10min AMRAP of:

8 STO – 30/45

10 Cal Row

8 Hang Snatches – 30/45

20 Double Unders

 

 

02/04/2020

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

Strength (2min cycles)

6-16min:  Power Snatch – 4x3, 1x2 (50%, 60%, 70%, 80%, 87.5%)

16-22min:   Push Press – 4x4 (55%, 65%, 75%, 87.5%)

Skill 1 (2min cycles)

22-30min:  Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups / Rope Climb Practice – 4 sets

30-33min: WOD Brief & Set-Up

33-45min: WOD – 12min AMRAP of:

5 Snatches - 40/60

10 Burpee Box Jumps - 50/60

5 Clusters - 40/60

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 – 3RFT:

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

10 KB Swings - 16/24

10 Cal Bike

20 Double Unders

*9min Cap

 

 

01/04/2020

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

Strength (2min cycles)

6-16min:  Front Squat – 5x4 (50%, 60%, 70%, 80%, 87.5%) Super Set with Bent Over Row – 5x8

16-21min: WOD Brief & Set-Up

21-45min: WOD – ‘Fran & Diane’

Part 1 – Fran

21/15/9 of:

Thrusters – 30/42.5

Pull Ups

*12min cap

-Rest to 15min mark-

Part 2 – Diane

21/15/9 of:

Deadlifts – 70/102.5

HSPU

*9min Cap

(24min Rolling Clock)

45-50min: Post-WOD Recovery

Skill 2 (2min cycles)

50-60min:  Double Unders Practice – 5 sets 

Extra WOD – For Time:

2000m Row

 

 

31/03/2020

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

Strength (2min cycles)

6-18min:   Squat Snatch from Knee & Floor – 4x3, 2x2 (50%, 60%, 70%, 80%, 87.5% x 2 sets)

18-28min:  Squat Clean – 4x3, 1x2 (50%, 60%, 70%, 80%, 87.5%)

28-31min: WOD Brief & Set-Up

31-45min: WOD – 5RFT of:

5 Hang Cleans – 40/60

10 Bar Facing Burpees

25 Double Unders

*14min Cap

45-50min: Post-WOD Recovery

50-60min:  Snatch Pull – 5x4 (87.5%)

Extra WOD – 3RFT of:

5 Snatches – 40/60

10 Cal Bike

15m Handstand Walk (Scale to Burpee Broad Jump)

*9min Cap

 

 

 

30/03/2020

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

Strength (2min cycles)

6-18min: Back Squat – 6x5 (50%, 60%, 70%, 82.5% x 3 sets)

18-26min:  Bench Press - 4x6 (50%, 60%, 70%, 82.5%)

26-30min:  One Arm Row

EMOM – 4x8

30-35min: WOD Brief & Set-Up

35-45min: WOD – 10min AMRAP of:

6 Single KB Clusters – 16/24

8 Burpee Box Jumps – 50/60

10 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 – 8min AMRAP of:

3 Bar Muscle Ups (Scale to CTB Pull Ups)

5 Bear Complexes – 30/45

7 Burpee Box Jumps Overs – 50/60

9 Cal Row

 

 

28/03/2020

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

6-18min:  Squat Clean & Push Jerk – 6x3 (50%, 60%, 70%, 80%, 85% x 2 sets)

18-20min: WOD Brief & Set-Up

20-45min: WOD – 25min AMRAP in Pairs of:

20 Clean & Jerks - 30/45

10 In-Sync Bar Facing Burpees

20 KB Swings - 16/24

10 In-Sync Thrusters - 30/45

200m Run (100m per person)

45-50min: Post-WOD Recovery

50-60min: Clean Pull – 5x4 (87.5%)

Extra WOD – 9min AMRAP of:

9 Box Jumps – 50/60

10 Cal Bike

11 Cal Row

12 DB Step Ups - 15/20

 

 

27/03/2020

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

Strength (2min cycles)

6-18min: Deadlift - 5x4 (50%, 60%, 70%, 80%, 87.5% x 2 sets)

18-26min:  Shoulder Press - 4x4 (50%, 65%, 75%, 87.5%)

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

34-38min: WOD Brief & Set-Up

38-45min: WOD –  For Time:

100 Burpees

-Cash in the start of each minute with 3 Thrusters – 30/45

*7min Cap

45-50min: Post-WOD Recovery

50-60min:  Clean Pull from Low Hang (Below Knee) - 5x4

Extra WOD – 10min AMRAP of:

5 HSPU

10 Cal Row

15 KB Swings – 12/20

20 Double Unders

 

 

 

26/03/2020

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

Strength (2min cycles)

6-16min:  Power Snatch – 4x3, 1x2 (50%, 60%, 70%, 80%, 87.5%)

16-22min:   Push Press – 4x4 (55%, 65%, 75%, 87.5%)

22-30min:  Snatch Pull - 4x4

30-33min: WOD Brief & Set-Up

33-45min: WOD – 10-1 of:

DB Cleans – 15/22.5

Push Ups

Barbell OH Lunges – 25/35 (full rep count on each leg)

*12min 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 – 3RFT:

10 Burpee Box Jumps - 50/60

20 SDHP - 25/35

10 Cal Bike

*9min Cap

 

 

25/03/2020

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

Strength (2min cycles)

6-16min: Front Squat – 5x4 (50%, 60%, 70%, 80%, 87.5%)

16-20min: Bent Row EMOM – 4 x10

20-25min: WOD Brief & Set-Up

25-45min: WOD – 7RFT of:

10 Deadlifts – 45/70

15 Sit Ups

20m Handstand Walk (Scale to Bear Crawl)

25 Double Unders

*20min Cap

45-50min: Post-WOD Recovery

Skill 2 (2min Cycles)

50-60min:  Double Unders Practice – 5 sets

Extra WOD – 3RFT of:

10 KB Snatches - 16/24

10 Cal Bike

*7min Cap

 

 

24/03/2020

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

Strength (2min cycles)

6-16min: Split Jerk - 5x3 (55%, 65%, 75%, 85% x 2 sets)

16-28min: Power Clean - 6x3 (50%, 60%, 70%, 80%, 85% x 2 sets)

28-32min: DB Reverse Fly EMOM – 4x8

32-36min: WOD Brief & Set-Up

36-45min: WOD – 9min AMRAP of:

5 Cleans – 45/70

10 Box Jump Overs – 50/60

Run 100m

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 – 10min AMRAP of:

10 Front Rack Lunges – 25/40

15 Push Ups

20 Cal Row

 

 

23/03/2020

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)

28-33min: WOD Brief & Set-Up

33-45min: WOD –  12min Rolling Clock:

10 Bar Muscle Ups (Scale to Pull Ups)

20 STO – 40/60

30 KB Cleans – 16/24 (alt arms)

40 Wall Balls – 6/9

50 Double Unders

Max Rep DB Devil’s Press – 15/20

*12min 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 – 3RFT of:

10 OHS – 40/60

15 Cal Bike

*8min Cap

 

 

 

21/03/2020

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

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

16-21min: WOD Brief & Set-Up

21-45min: WOD –  'Bull’ 2RFT in Pairs of:

200 Double Unders

50 OHS – 42.5/60

Run 1600m (alternating 200m laps)

*24min 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:

15 Cleans – 42.5/60

20 Ring Dips

25 Cal Bike

30 Bench Press – 35/60

*8min Cap

 

 

20/03/2020

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

Strength (2min cycles)

6-16min: OHS – 5x5 (50%, 60%, 70%, 80%, 85%)

16-26min: Deadlift  - 5x5 (50%, 60%, 70%, 80%, 85% x 2 sets)

26-30min: WOD Brief & Set-Up

30-45min: WOD –  For Time:

30 HSPU

60 DB Cleans – 15/20

90 Wall Balls – 6/9

Row 2000m

*15min 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:

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

10 DB Thrusters – 15/22.5

10 Cal Row

 

 

19/03/2020

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

Strength (2min cycles)

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

16-24min: Snatch Pull – 4x5 (85%)

Skill 1 (2min cycles)

24-32min:  Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) – 4 sets

32-35min: WOD Brief & Set-Up

35-45min: WOD –  EMOM

Even Minutes: 4 Burpee Box Jump Overs – 50/60

Max Rep Clean & Jerks – 30/45

Odd Minutes: 6 DB Front Rack Lunge – 15/22.5

Max Rep Hang Snatches – 30/45

*10min 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 – 4RFT of:

10m Handstand Walk (Scale to Burpee Broad Jump)

10 Box Jump Overs – 50/60

10 Cal Bike

*9min Cap

 

 

18/03/2020

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

Strength (2min cycles)

6-18min:  Front Squat – 6x5 (55%, 65%, 75%, 85% x 3 sets)

18-22min:  Bent Row EMOM – 4x8

22-27min: WOD Brief & Set-Up 

27-45min: WOD –  For Time:

Cash-In: 10 Ring Muscle Ups (Scale to 20 Ring Push Ups)

5 Rounds of:

15 Deadlifts – 50/80

10 TTB

Cash-Out – Ring Muscle Ups (Scale to 20 Ring Push Ups)

*18min Cap

45-50min: Post-WOD Recovery

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

Extra WOD – 7min AMRAP of:

10 Pistols (Scale to Air Squats)

10 Cal Row

30 Double Unders

 

 

17/03/2020

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

Strength (2min cycles)

6-16min:  Squat Clean & Split Jerk - 5x3 (50%, 60%, 70%, 82.5% x 2 sets)

16-26min:  Squat Snatch from Knee & Floor – 5x3 (50%, 60%, 70%, 82.5% x 2 sets)

Skill 1 (2min cycles)

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 – 5-10 of:

Box Jumps – 50/60

DB Hang Snatches – 15/20 (full rep count each arm)

-50m KB Farmer’s Carry (16/24) at the end of each round-

*8min Cap

45-50min: Post-WOD Recovery

Skill 2 (2min Cycles)

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

Extra WOD – 4RFT of:

2 Bar Muscle Ups (Scale to CTB Pull Ups)

4 Snatches – 35/52.5

6 Cal Bike

8 Sit Ups

*10min Cap

 

 

16/03/2020

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:

5 Pull ups

10 KB Facing Burpees

15 KB Swings – 16/24

45-50min: Post-WOD Recovery

Skills (2min cycles)

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

Extra WOD – 8min AMRAP of:

10 Box Jump Overs – 50/60

10 Cal Row

10 STO – 40/60

 

 

14/03/2020

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

Strength (2min cycles)

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

 18-23min: WOD Brief & Set-Up

23-45min: WOD – 3RFT in Pairs of:

35 Cal Assault Bike

25 TTR

15 STO – 45/70

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 Clean & Jerks – 40/60

5 Ring Muscle Ups (Scale to Ring Push Ups)

300m Row

 

 

13/03/2020

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

Strength (2min cycles)

6-18min: Deadlift - 6x5 (50%, 60%, 70%, 82.5% x 3 sets)

18-28min:  Shoulder Press - 5x5 (50%. 60%, 70%, 82.5% x 2 sets)

28-33min: WOD Brief & Set-Up

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

Deadlifts – 40/60

Double Unders

DB Thrusters – 15/20

*12min Rolling Clock

45-50min: Post-WOD Recovery

Skills (2min cycles)

50-60min:  HSPU Practice OR Handstand Hold OR Handstand Walk Practice – 5 sets Super Set with DB Reverse Fly – 5 x 10

Extra WOD – 5RFT of:

10 Cal Bike

10 Burpee Box Jump Overs – 50/60

10 Hang Cleans – 40/60

*11min Cap

 

12/03/2020

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%)

22-30min: Squat Snatch – 4x3 (60%, 70%, 80% x 2 sets)

30-35min: WOD Brief & Set-Up

35-45min: WOD – 3/9/15/21 of:

CTB Pull UPS

Snatches – 35/52.5

Front Squats – 35/52.5

*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 – 8min AMRAP of:

10 Box Jumps – 50/60

10 OHS – 35/52.5

10 KB Swings – 16/24

10 Cal Row

 

11/03/2020

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

Strength (2min cycles)

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

Skill 1 (2min Cycles)

16-22min:  Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) -  3 sets

22-25min: WOD Brief & Set-Up

25-45min: WOD – 20min AMRAP of:

5 Ring Dips

10m Handstand Walk (Scale to Burpee Broad Jump)

15 Wall Balls – 6/9

Run 200m

45-50min: Post-WOD Recovery

Skill 2 (2min Cycles)

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

Extra WOD – 4RFT of:

5 HSPU

10 Cal Bike

10m Single DB OH Lunge – 15/22.5 (5m each arm)

*8min Cap

 

 

10/03/2020

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

Strength (2min cycles)

6-16min: Push Jerk - 5x3 (50%, 60%, 70%, 80% x 2 sets)

16-28min: Power Clean - 6x3 (50%, 60%, 70%, 80% x 3 sets)

28-32min:  Bent Row EMOM – 4x10

32-36min: WOD Brief & Set-Up 

36-45min: WOD – 9min AMRAP of:

2 Bar Muscle Ups (Scale to Pull Ups)

3 Cleans – 45/70

4 Pistols

5 TTB

6 Burpee Box Jumps – 50/60

45-50min: Post-WOD Recovery

Skills (2min cycles)

50-60min: Double Unders Practice  – 5 sets

Extra WOD – 7min AMRAP of:  

10 DB Snatches – 15/20

10 Cal Row

25 Double Unders

 

 

09/03/2020

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

Strength (2min cycles)

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

18-28min:  Bench Press - 6x8 (50%, , 60%, 70%, 75% x 3 sets)

28-33min: WOD Brief & Set-Up

33-45min: WOD – 4RFT of:

12 SDHP – 30/45

12 Thrusters – 30/45

12 Bar Facing Burpees

*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 – 4RFT of:

10m Bear Crawl

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

10 Cal Bike

10 Sit Ups

*10min Cap

 

 

07/03/2020

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 TTR)

20 Sit Ups

10 Bench Press – 30/60

20 Cal Row

10 Clean & Jerks – 40/60

20 Box Jump Overs – 50/60

*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

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

Extra WOD – 4RFT of:

5 Clusters – 30/45

7 Ring Dips

9 Cal Bike

 

 

*9min Cap

06/03/2020

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

Strength (2min cycles)

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

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

Skill 1 (2min cycles)

24-32min: Bent Row – 4x8 Super Set with Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups Practice – 4 sets

32-37min: WOD Brief & Set-Up

37-45min: WOD – For Time:

10 HSPU

20 Pull Ups

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

40 Deadlifts – 35/50

50m Plate Overhead Lunge – 15/20

*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 – 8min AMRAP of:

6 SDHP – 35/50

8 Burpee Box Jumps – 60/75

10m Handstand Walk (Scale to Burpee Broad Jump)

12 Cal Row

 

05/03/2020

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

Strength (2min cycles)

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

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

28-33min: WOD Brief & Set-Up

33-45min: WOD – 10-1 of:

OHS – 30/45

Hang Cleans – 30/45

Bar Facing Burpees

*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 Bike

10 Snatches – 35/52.5

40 Double Unders

*9min Cap

 

 

04/03/2020

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

Strength (2min cycles)

6-16min:  Front Squat – 5x5 (60%, 70%, 80% x 4 sets)

16-20min: WOD Brief & Set-Up

20-50min: WOD – ‘Kelly’ 5RFT of:

Run 400m

30 Box Jumps – 50/60

30 Wall Balls – 6/9

*30min Cap

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 – 9min AMRAP of:

5 Hang Snatches – 30/45

5 Front Squats – 42.5/60

500m Row

10 DB Cleans – 15/22.5

 

 

 

03/03/2020

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

Strength (2min cycles)

6-16min:  Squat Clean – 5x3 (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:

5 Thrusters – 30/45, 35/55, 40/65, 45/75, 50/80

10 TTB

30 Double Unders

*14min Cap

45-50min: Post-WOD Recovery

50-60min:  Snatch Pull – 5x5 (80%)

 Extra WOD – 3RFT of:

10 Cal Bike

5 STO – 55/80

3 Squat Cleans – 55/80

*9min Cap

 

02/03/2020

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:

5 Double KB Cleans – 12/20

10 Push Ups

15 Double KB Goblet Squats – 12/20

*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 Super Set with Pistols Practice – 5 sets

Extra WOD – 8min AMRAP of:

2 Bar Muscle Ups (Scale to CTB Pull Ups)

8 KB Clean & Press – 16/24

14 Cal Row