WOD Blog

 

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

 

 

 

 

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

 

 

 

 

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

 

 

 

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

 

 

 

 

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

 

 

 

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

 

 

 

 

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

 

 

 

 

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

 

 

 

 

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

 

 

 

 

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

 

 

 

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

 

 

 

 

 

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

 

 

 

 

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

 

 

 

 

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

 

 

 

 

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

 

 

 

 

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

 

 

 

 

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

 

 

 

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