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22/04/2021 0-6min: Dynamic & Light Barbell Warm-Up Strength (2min cycles) 6-16min: Power Snatch - 5x3 (50%, 60%, 70%, 75% x 2 sets) 16-24min: Snatch Pull – 4x6 (75%) Skill 1 (2min cycles) 24-32min: HSPU Practice OR Handstand Hold Practice OR Handstand Walk Practice – 4 sets 32-35min: WOD Brief & Set-Up 35-45min: WOD – For Time: 10 Snatches – 35/52.5 20 Cleans – 35/52.5 30 HSPU 40 DB Hang Snatches – 15/20 (alternate arms) *10min 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: 500m Row 8 Bar Muscle Ups 6 Clusters – 35/52.5 |
*9min Cap
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21/04/2021 0-6min: Dynamic & Light Barbell Warm-Up Strength (2min cycles) 6-18min: Front Squat – 5x6 (50%, 60%, 70%, 75% x 2 sets) 18-23min: WOD Brief & Set-Up 23-45min: WOD – For Time: Cash-In: 50m Plate Overhead Lunge – 15/20 + 500m Run 3 Rounds of: 15 Thrusters – 30/45 20 Box Jumps – 50/60 Cash-Out – 50m Plate Overhead Lunge – 15/20 + 500m Run *22min Cap 45-50min: Post-WOD Recovery 50-60min: Shoulder Press - 5x6 (50%, 60%, 70%, 75% x 2 sets) Extra WOD – 7min AMRAP of: 10m Burpee Broad Jumps 10 SDHP – 30/45 10 Cal Bike 30 Double Unders |
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20/04/2021 0-6min: Dynamic & Light Barbell Warm-Up Strength (2min cycles) 6-16min: Squat Clean & Split Jerk - 5x3 (50%, 60%, 70%, 75% x 2 sets) 16-26min: Squat Snatch from Knee & Floor – 5x3 (50%, 60%, 70%, 75% x 2 sets) Skill 1 (2min cycles) 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 – 2RFT of: 20 Burpee Box Jump Overs- 50/60 20 Toes to Bar 20 Overhead Squats – 30/45 *8min Cap 45-50min: Post-WOD Recovery Skill 2 (2min Cycles) 50-60min: Double Unders Super Set with Pistols Practice – 5 sets Extra WOD – 3RFT of: 10 Pistols 15 DB Cleans – 15/20 10 Hang Cleans – 40/60 15 Cal Row |
*10min Cap
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19/04/2021 0-6min: Dynamic & Light Barbell Warm-Up Strength (2min cycles) 6-16min: Back Squat – 5x8 (50%, 60%, 67.5% x 3 sets) 16-26min: Bench Press - 5x8 (50%, 60% 67.5% x 3 sets) 26-30min: DB One Arm Row EMOM – 4x8 30-34min: WOD Brief & Set-Up 34-45min: WOD – 11min AMRAP of: 5 Hang Snatches – 40/60 10 Sit Ups 15 KB Swings – 20/32 20 Double Unders 45-50min: Post-WOD Recovery Skills (2min cycles) 50-60min: Strict Pull Ups Practice Super – 5 sets Extra WOD – 8min AMRAP of: 5 Front Squats – 40/60 10 Cal Bike 10m Handstand Walk |
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17/04/2021 0-6min: Dynamic & Light Barbell Warm-Up Strength (2min cycles) 6-18min: Squat Clean from Below Knee (Low Hang) & Floor – 6x3 (50%, 60%, 72.5%, 4 sets) 18-21min: WOD Brief & Set-Up 21-45min: WOD – 4RFT in Pairs of: 40 Push Ups 30 Pistols 20 Toes to Bar 10 In-Sync Cleans – 50/75 *24min Cap 45-50min: Post-WOD Recovery Skills (2min Cycles) 50-60min: Clean Pull – 5x6 (72.5%) 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 (Toes through Rings) 7 DB Thrusters – 15/20 |
9 Cal Bike
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16/04/2021 0-6min: Dynamic & Light Barbell Warm-Up Strength (2min cycles) 6-18min: Deadlift - 5x6 (50%, 60%, 72.5% x 4 sets) 18-28min: Shoulder Press - 5x6 (50%, 60%, 72.5% x 3 sets) 28-33min: WOD Brief & Set-Up 33-45min: WOD – 12min Rolling Clock: 50m Handstand Walk (Scale to Burpee Broad Jump) 40 KB Snatches – 16/24 (alternate arms) Burpee Broad Jump) 30 Thrusters – 30/45 20 Cal Bike Max Rep KB Swings – 16/24 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 – For Time: 40 Box Jump – 50/60 30 KB SDHP – 16/24 20 Cal Row 10 Floor Press – 30/45 |
*10min Cap
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15/04/2021 0-6min: Dynamic & Light Barbell Warm-Up Strength (2min cycles) 6-16min: OHS – 5x6 (50%, 60%, 72.5% x 3 sets) 16-22min: Squat Snatch from Knee – 3x3 (50%, 60%, 72.5%) 22-30min: Squat Snatch – 4x3 (50%, 60%, 72.5% x 2 sets) 30-35min: WOD Brief & Set-Up 35-45min: WOD – 3-6-9-12 of: Bar Muscle Ups (Scale to CTB Pull Ups) Clean & Jerk – 70/100; 65/90; 60/80; 55/70 *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 – 3RFT of: 10 Double DB Hang Clean & Press – 15/20 20 Cal Row *8min Cap |
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14/04/2021 0-6min: Dynamic & Light Barbell Warm-Up Strength (2min cycles) 6-16min: Front Squat – 5x6 (50%, 60%, 72.5% x 3 sets) Skill 1 (2min Cycles) 16-22min: Strict Pull Ups Practice – 3 sets 22-25min: WOD Brief & Set-Up 25-45min: WOD – 20min AMRAP of: 5 HSPU 10 Deadlifts – 40/60 15 Box Jumps – 50/60 20 Wall Balls 45-50min: Post-WOD Recovery Skill 2 (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: 10m Single DB OH Lunge – 15/20 10 DB Hang Snatches – 15/20 20 Double Unders |
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13/04/2021 0-6min: Dynamic & Light Barbell Warm-Up Strength (2min cycles) 6-16min: Push Jerk - 5x3 (50%, 60%, 70%, 72.5% x 2 sets) 16-28min: Power Clean - 6x3 (50%, 60%, 72.5% x 4 sets) 28-32min: Bent Row EMOM – 4x10 32-36min: WOD Brief & Set-Up 36-45min: WOD – 9min AMRAP of: 5 Burpee Box Jumps – 50/60 5 Hang Squat Cleans - 35/52.5 5 5 STO – 35/52.5 25 Double Unders 45-50min: Post-WOD Recovery Skills (2min cycles) 50-60min: Double Unders Practice – 5 sets Extra WOD – 7min AMRAP of: 5 Hang Snatches – 35/52.5 10 Cal Bike 10 Cal Ski |
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12/04/2021 0-6min: Dynamic & Light Barbell Warm-Up Strength (2min cycles) 6-18min: Back Squat – 6x10 (50%, 60%, 65% x 4 sets) 18-28min: Bench Press - 5x10 (50%, 60%, 65% x 3 sets) 28-31min: WOD Brief & Set-Up 31-45min: WOD – 4RFT of: 6 Snatches – 40/60 8 Bar Facing Burpees 10 Pull Ups Run 200m *14min 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 – 7RFT of: 6 OHS – 40/60 12 Cal Row *10min Cap |
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10/04/2021 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 – 5RFT in Pairs of: 30 Box Jumps – 50/60 30 Thrusters – 35/52.5 60 Double Unders 30 Hang Cleans – 35/52.5 *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: 20 Cal Row 10 Ring Dips 5 Bear Complex – 35.52.5 *9min Cap |
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09/04/2021 0-6min: Dynamic & Light Barbell Warm-Up Strength (2min cycles) 6-16min: Deadlift – 5x5 (50%, 60%, 70%, x 3 sets) 16-24min: Push Press – 4x5 (50%, 60%, 70%, x 2 sets) 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 – 3 rep Ascending Ladder of: Deadlifts – 55/80 CTB Pull Ups *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: 4 Bar Muscle Ups 8 DB Thrusters – 15/20 12 Cal Row |
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08/04/2021 0-6min: Dynamic & Light Barbell Warm-Up Strength (2min cycles) 6-16min: OHS – 5x6 (50%, 60%, 70% x 3 sets) 16-28min: Squat Snatch from Knee & Floor – 6x3 (50%, 60%, 70%, x 4 sets) 28-33min: WOD Brief & Set-Up 33-45min: WOD – 1-8 of: STO – 30/45 Burpee Box Jump Overs – 50/60 Overhead Squats – 30/45 Toes to Bar *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: 10 SDHP – 30/45 10 Cal Bike |
50 Double Unders
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07/04/2021 0-6min: Dynamic & Light Barbell Warm-Up Strength (2min cycles) 6-18min: Front Squat – 6x6 (50%, 60%, 70% x 4 sets) 18-23min: WOD Brief & Set-Up 23-45min: WOD – For Time: Run 800m 50 Burpees 40 Wall Balls – 6/9 30 DB Snatches – 15/20 20 HSPU 10 Clean & Jerks – 40/60 20 HSPU 30 DB Snatches – 15/20 40 Wall Balls – 6/9 50 Burpees Run 800m *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 Super Set with Shoulder Press - 5x6 (50%, 60%, 70% x 3 sets) Extra WOD – 3RFT of: 15 Cal Row 10 Front Squats – 40/60 5 Hang Snatches – 40/60 |
*6min Cap
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06/04/2021 0-6min: Dynamic & Light Barbell Warm-Up Strength (2min cycles) 6-16min: Squat Clean – 5x3 (50%, 60%, 70%, x 3 sets) 16-26min: Power Snatch – 5x3 (50%, 60%, 70%, x 3 sets) 26-30min: One Arm Row EMOM – 4x10 30-35min: WOD Brief & Set-Up 35-45min: WOD – 10min AMRAP of: 10 Sit Ups 10 Bar Facing Burpees 10 Front Rack Lunges – 40/60 45-50min: Post-WOD Recovery 50-60min: Snatch Pull – 5x6 (70%) Extra WOD – 7min AMRAP of: 6 Box Jump Overs 8 DB Cleans – 15/20 10 Air Squats 20 Double Unders |
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05/04/2021 0-6min: Dynamic & Light Barbell Warm-Up Strength (2min cycles) 6-18min: Back Squat – 6x10 (50%, 60%, 62.5% x 4 sets) 18-26min: Bench Press - 4x10 (50%, 62.5% x 3 sets) 26-30min: WOD Brief & Set-Up 30-45min: WOD – 15min AMRAP of: 10 Push Ups 15 Wall Balls – 6/9 10 KB Clean & Press – 20/32 (alternate arms) 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: 2 Bar Muscle Ups (Scale to 4 CTB Pull Ups) 8 DB Box Step Overs – 15/20 12 Cal Row |
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03/04/2021 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 – 3RFT in Pairs of: Run 400m (together) 20 In-Sync KB Swings – 16/24 20 Pull Ups (Sub for Push Ups) 20 In-Sync Front Squats – 30/50 *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) 5 Clean & Jerks – 35/52.5 10 Box Jumps – 50/60 10 Cal Bike |
*8min Cap
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01/04/2021 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 – 3RFT of: 20 Double Unders 10 Snatches – 35/52.5 20m Handstand Walk (Scale to Burpee Broad Jump) 10 Thrusters – 35/52.5 20 KB Hang Snatches – 16/24 (10 each arm) *16min 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 HSPU 10 Cal Bike 5 DB Cleans – 15/20 10 OHS – 35/52.5
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