WOD Blog

28/01/2020

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

Strength (3min cycles)

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

16-28min: Squat Snatch - 3x2, 2x1, 1RM (50%, 60%, 70%, 80%, 90%, 1RM)

28-33min: WOD Brief & Set-Up

33-45min: WOD – 12min AMRAP of:

8 Box Jump Overs – 50/60

6 KB Clean & Press – 20/32

4 Snatches – 35/52.5

2 Bar Muscle Ups (Scale to Pull Ups)

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:

18 Double Unders

15 Sit Ups

12 Cal Row

9 OHS – 35/52.5
*9min Cap

 

 

27/01/2020

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 – For Time:

60m Handstand Walk (Scale to Bear Crawl)

40 Toes to Bar

20 DB Devil’s Press – 15/20

Max Rep Clusters – 40/60

*10min Cap

45-50min: Post-WOD Recovery

Skills (2min cycles)

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

Extra WOD – 8min AMRAP of:

10 Push Ups

8 Cal Bike

10 DB Hang Snatches – 15/20 (alternate arms)

 

 

25/01/2020

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

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

20-25min: WOD Brief & Set-Up 

25-45min: WOD – For Time in Pairs:

200m Partner Carry

50 Cal Row

40 Hang Snatches – 30/42.5

30 Ring Push Ups (Scale up to 15 Ring Muscle Ups)

20 Clean & Jerks – 30/42.5

10 Rope Climbs - 4.5m (Scale 5 Burpees per Climb)

20 Clean & Jerks - 30/42.5

30 Ring Push Ups (Scale up to 15 Ring Muscle Ups)

40 Hang Snatches – 30/42.5

50 Cal Row

200m Partner Carry

*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 – 9min AMRAP of:

10 DB Thrusters – 15/22.5

8 Cal Bike

6 Ring Dips

4 Bench Press – 35/60

 

 

24/01/2020

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

Strength (2min cycles)

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

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

30-35min: WOD Brief & Set-Up

35-45min: WOD – 10min EMOM of:

Even Minutes:

6 DB Hang Snatches – 15/20 (alternate arms)

Max Rep Bar Facing Burpees

Odd Minutes:

6 Deadlifts – 40/60

Max Rep Double Unders 

45-50min: Post-WOD Recovery

50-60min:  Snatch Pull – 5x3 (95%)

Extra WOD – 4RFT of:

5 Cleans – 40/60

10 Box Jumps – 50/60

15 Cal Row

*9min Cap

 

 

23/01/2020

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: WOD Brief & Set-Up

28-45min: WOD –  ‘Nancy’ 5RFT of:

Run 400m

15 OHS – 30/42.5

*18min Cap 

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:

10m Handstand Walk (Scale to Burpee Broad Jump)

10 KB Hang Cleans – 16/24 (15 each arm)

10 Cal Bike

 

 

22/01/2020

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

Strength (2min cycles)

6-18min: Squat Clean & Split Jerk – 5x2, 2RM, (50%, 60%, 70%, 80%, 85%, 2RM)

18-28min: Shoulder Press – 4x3, 3RM (50%, 70%, 80% 85%, 3RM)

28-30min: WOD Brief & Set-Up

30-45min: WOD – For Time:

Cash-In: 25 Burpee Box Jump Overs – 50/60

4 Rounds of:

4HSPU

8 Pull Ups

12 Wall Balls

Cash-Out – 25 Burpee Box Jump Overs – 50/60

*15min 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 – For Time:

500m Row

30 Sit Ups

30 Pistols (Scale to Air Squats)

500m Row

*7min Cap

 

 

21/01/2020

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

Strength (2min cycles)

6-16min: OHS – 4x3, 3RM (50%, 70%, 80% 85%, 3RM)

Option 1: 16-28min:  Squat Snatch - 5x2, 2RM, (50%, 60%, 70%, 80%, 85%, 2RM)

Option 2:  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

28-32min:  Bent Row  EMOM – 4x10

32-36min: WOD Brief & Set-Up

36-45min: WOD – 1-9 of:

Box Jumps – 50/60

DB Front Rack Lunges – 15/20 (full rep count each leg)

*8min 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 – 10min AMRAP of:

5 STO – 35/52.5

10 Cal Bike

5 Snatches – 35/52.5

30 Double Unders

 

 

20/01/2020

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

28-32min: WOD Brief & Set-Up

32-45min: WOD – 13min AMRAP of:

6 Toes to Bar

12 DB Cleans – 15/22.5

18 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 / Rope Climb Practice – 5 sets

Extra WOD – 3RFT of:

10 Box Jump Overs – 50/60

20 Cal Row

5 Bar Muscle Ups (Scale to CTB Pull Ups)

*8min Cap

 

 

18/01/2020

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

Strength (2min cycles)

6-18min: Power Clean - 6x2 (50%, 60%, 70%, 80%, 90% x 2 sets)

18-22min: WOD Brief & Set-Up

22-45min: WOD – 5RFT in Pairs of:

20 Toes through Rings

15 Cal Assault Bike

10 Cleans – 40/60

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

*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:

4 Ring Muscle Ups (Scale to Ring Push Ups)

20 DB Snatches – 15/22.5

20 Cal Row

*9min Cap

 

 

17/01/2020

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

Strength (2min cycles)

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

18-28min: Deadlift - 5x3 (50%, 60%, 70%, 80%, 90%)

28-33min: WOD Brief & Set-Up 

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

Deadlifts – 35/52.5

Burpee Box Jumps – 50/60 

Pistols (Scale to Air Squats) 

CTB Pull Ups

*12min Rolling Clock

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 – 10min AMRAP of:

10 Sit Ups

20m Single DB OH Lunge – 15/22.5 (10m each arm)

10 Cal Bike

 

 

16/01/2020

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

Strength (2min cycles)

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

16-20min: DB Reverse Fly EMOM – 4x10

20-25min: WOD Brief & Set-Up

25-45min: WOD – 20min AMRAP of:

10m Handstand Walk (Scale to 20m Burpee Broad Jump)

10 Front Squats – 30/45

10 STO – 30/45

Run 400m

45-50min: Post-WOD Recovery

Skills (2min cycles)

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

Extra WOD – 2RFT of:

10 HSPU

15 KB Swings – 16/24

20 Cal Row

50 Double Unders

*8min Cap

 

 

15/01/2020

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

Strength (2min cycles)

Option 1: 6-16min: Squat Clean from Low Hang (Below Knee or Floor Practice – 5x2 (50%, 60%, 70%, 80%, 90%)

Option 2: Skill 1 (2min Cycles)

6-16min:   Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) – 5 sets

16-26min:    Bench Press - 5x5 (50%, 60%, 70%, 80%, 85%)

26-30min: Bent Row EMOM – 4x8

30-35min: WOD Brief & Set-Up

35-45min: WOD – 6/12/18 of:

Ring Dips

Thrusters – 40/60

TTB

*10min Cap

45-50min: Post-WOD Recovery

Skill 2 (2min cycles)

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

Extra WOD – 8min AMRAP of:

3 Clean & Jerks – 40/60

6 Cal Bike

9 Box Jumps – 50/60

 

 

14/01/2020

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 – 10min AMRAP of:

1 Squat Snatch – 45/80

5 Bar Facing Burpees

9 Wall Balls – 6/9

*10min Cap

45-50min: Post-WOD Recovery

50-60min: Clean Pull – 5x3 (90%)

Extra WOD – 3RFT of:

5 OHS – 35/52.5

10 Hang Cleans – 35/52.5

15m Bear Crawl

200m Row

*8min Cap

 

 

13/01/2020

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

Strength (2min cycles)

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

Skills (2min cycles)

*2min transition

18-26min:  Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups / Rope Climb Practice – 4 sets

28-33min: WOD Brief & Set-Up

33-45min: WOD – 4RFT of:

5 Bar Muscle Ups (Scale to Pull Ups)

10 DB Thrusters – 15/20

15 SDHP – 25/35

20 Double Unders

*12min Cap

45-50min: Post-WOD Recovery

50-60min:  Shoulder Press - 5x3 (50%, 60%, 70%, 80%, 90%) Super Set with Double Unders Practice – 5 sets

Extra WOD – 10min AMRAP of:

8 Burpee Box Jump Overs – 50/60

10 Cal Bike

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

 

 

 

11/01/2020

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)

18-21min: WOD Brief & Set-Up

21-45min: WOD – 24min AMRAP in Pairs of:

10 Pull Ups

20 Wall Balls – 6/9

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

20 Cal Row

10 Bench Press - 35/60

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 – 7min AMRAP of:

10 Ring Dips

10 Cal Bike

10 Hang Snatches – 30/45

10 Clusters – 20/30

 

 

10/01/2020

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

Strength (2min cycles)

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

16-26min: Deadlift – 5x4 (50%, 60%, 70%, 80%, 87.5%)

26-32min: WOD Brief & Set-Up

32-45min: WOD –  ‘The Quick & The Dead’ For Time:

3-9-15-21-15-9-3 of:

Deadlifts – 70/92.5

Box Jumps – 50/60

*13min Cap

45-50min: Post-WOD Recovery

Skills (2min Cycles)

50-60min:  Strict Pull Ups Practice – 5 sets Super Set with:Shoulder Press – 5x4 (50%, 60%, 70%, 80%, 87.5%)

Extra WOD –  For Time:

51 Burpees 
51 Front Squats - 20/30
51 Cal Row
*13min Cap 

 

 

09/01/2020

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

Strength (2min cycles)

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

16-21min: WOD Brief & Set-Up

21-45min: WOD – 2RFT

10 HSPU

20 Clean & Jerks – 35/52.5

30 Burpees

40m Plate OH Lunge – 15/20

Run 800m

*24min 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:

9 DB Cleans – 15/22.5

9 Cal Bike

9 STO – 35/52.5

 

 

08/01/2020

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

Strength (2min cycles)

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

Option 1: 16-28min: Squat Snatch from Knee / Floor Practice – 6x3

Option 2: Skill 1 (2min cycles)

*2min transition

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

28-33min: WOD Brief & Set-Up

33-45min: WOD –

1-5 of:

Ring Muscle Ups (Scale to TTR)

OHS – 40/60

6-15 of:

Air Squats

Push Ups

*12min Cap

45-50min: Post-WOD Recovery

Skill 2 (2min cycles)

50-60min: Double Unders Practice – 5 sets Super Set with Bent Row – 5x8

Extra WOD – 5RFT of:

5 Snatches – 30/45

10 Cal Row

20 Double Unders

*9min Cap

 

 

07/01/2020

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

Strength (2min cycles)

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

16-26min: Power Snatch – 4x3, 1x2 (50%, 60%, 70%, 80%, 87.5%)

26-31min: WOD Brief & Set-Up

31-45min: WOD – 4RFT of:

10 Thrusters – 30/45

10 TTB

10 Double KB Clean – 12/20

30 Double Unders

*14min Cap 

45-50min: Post-WOD Recovery

50-60min:  Snatch Pull – 5x4 (87.5%)

Extra WOD – 8min AMRAP of:

5 Burpee Box Jumps – 60/75

10 KB Clean & Press – 16/24

10 Cal Bike

*9min Cap 

 

 

06/01/2020

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:

12 Sit Ups

10 Box Jump Overs – 50/60

8 Hang Cleans – 35/52.5

 

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:

5 Bar Muscle Ups (Scale to CTB Pull Ups)

10 SDHP – 35/52.5

15 Cal Row

*9min Cap

 

 

04/01/2020

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

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

18-23min: WOD Brief & Set-Up

23-45min: WOD – For Time in Pairs:

100m Handstand Walk (Scale to 200m Bear Crawl)

50 Cal Bike

50 Ring Dips

50 Cleans – 40/60

50 Cal Bike

200m Partner Carry

*22min Cap

Cash in at start of each 2min cycle with 2 Rope Climbs – 4.5m (Scale 5 Burpees per Climb)

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:

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

10 Cal Row

10 Cal Bike

 

 

03/01/2020

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

Strength (2min cycles)

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

16-22min:  Shoulder Press - 4x4 (50%, 65%, 75%, 87.5%)

Skills (2min cycles)

*2min transition

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

32-38min: WOD Brief & Set-Up

38-45min: WOD – 7min AMRAP of:

5 TTB

5 STO – 40/60

Run 100m

45-50min: Post-WOD Recovery

50-60min: Clean Pull – 5x4 (87.5%)

Extra WOD – 4RFT of:

10 Thursters – 25/35

10 Bar Overhead Lunges – 25/35

10 Cal Ski

*11min Cap

 

 

02/01/2020

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

Strength (2min cycles)

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

16-20min: Bent Row EMOM – 4 x10

20-25min: WOD Brief & Set-Up

25-45min: WOD – 6RFT of:

20 Burpees

15 Deadlifts – 40/60

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

5 Bar Muscle Ups (Scale to Pull Ups)

*20min Cap

45-50min: Post-WOD Recovery

Skills (2min cycles)

50-60min: HSPU Practice OR Handstand Hold Practice OR Handstand Walk Practice OR Rope Climb Practice – 3 sets

Extra WOD – 6min AMRAP of:

5 HSPU

10 DB Snatches – 15/20

10 Cal Row