19/09/2020

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

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

18-21min: WOD Brief & Set-Up

21-45min: WOD –  In Pairs For Time:

150 Wall Balls – 6/9

100 Cal Bike

50 Clean & Jerks – 40/60

250 Double Unders

*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 – 2RFT of:

5 Ring Muscle Ups (Scaled to Ring Push Ups)

5 Double KB Clean & Press – 16/24

10 Cal Bike

50m KB Farmer’s Carry – 16/24

*8min Cap

18/09/2020

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

32-36min: WOD Brief & Set-Up

36-45min: WOD –  30/20/10 of:

Sit Ups

Burpees

Deadlifts – 45/70

*9min 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

17/09/2020

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:

5 Snatches - 35/52.5

10m Handstand Walk (Plat Weight Overhead Lunge - 15/20)

20 KB Cleans – 16/24 (alternate arms)

40 Double Unders

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 – 9min AMRAP of:

10 Box Jumps – 50/60

5 HSPU

10 Cal Bike

5 OHS – 35/52.5

10 Cleans – 35/52.5

16/09/2020

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

Strength (2min cycles)

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

18-23min: WOD Brief & Set-Up

23-45min: WOD – 6RFT of:

10 CTB Pull Ups

10 Pistols (scale to Air Squats)

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

10 Thrusters – 30/45  

Run 200m

*22min Cap

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

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

Extra WOD – 3RFT of:

5 DB Devil’s Press – 15/22.5

15 Cal Row

25 Double Unders

15/09/2020

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:

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

10 Burpee Box Jumps – 50/60

12 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 – 5 sets

Extra WOD – 8min AMRAP of:

15m Front Rack Lunge – 30/42.5

10 Cal Bike

5 Burpee Box Jump Overs – 50/60

14/09/2020

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 –  10min Rolling Clock:

Run 200m 

20  STO - 30/45

Run 150m

15 Toes to Bar

Run 100m

10 Bar Muscle Ups (Scale to Pull Ups)

Run 50m

Max Rep Bear Complex – 30/45

45-50min: Post-WOD Recovery

Skills (2min cycles)

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

Extra WOD – 3RFT of:

5 Double KB Goblet Squat – 16/24

10 Cal Row

15 Sit Ups

*9min Cap

12/09/2020

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 –‘Roy’ 5RFT in Pairs of:

15 Deadlifts – 70/102.5

20 Box Jumps – 50/60

25 Pull Ups

*20min 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 Cleans – 40/60

10 Ring Dips

15 Cal Row

11/09/2020

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

Strength (2min cycles)

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

16-30min: Deadlift  - 5x3 + 3RM (50%, 60%, 70%, 80% 85%, 3RM)

30-35min: WOD Brief & Set-Up

32-45min: WOD –  4RFT of:

10 OHS – 30/45

20  DB Snatches – 10/15, 15/22.5, 20/27, 22.5/30

30 Double Unders 

*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 Swing – 16/24

10m  Hand Stand Walk (Scale to Bear Crawl)

10/09/2020

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:  Bent Row EMOM - 4x10

28-32min: WOD Brief & Set-Up

32-45min: WOD –  10min EMOM of:

Even Minutes:

7 Floor Press – 30/45

Max  Double Clusters - 30/45

Odd Minutes:  7 Sit Ups

Max Rep Burpee Cleans - 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 Super Set with Pistols Practice – 5 sets  

Extra WOD – 3RFT of:

8 Snatches – 40/60

10 Cal Row

12 DB Hang Clean & Press – 15/22.5

100m Run

09/09/2020

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)

24-28min: WOD Brief & Set-Up

28-45min: WOD –For Time:

Cash-In: 50 Wall Balls – 6/9  

2Rds of:

5 STO - 45/70

10 Double KB Goblet Lunges – 12/20

15 Box Jump Overs – 50/60

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

Run 400m

Cash-Out:  50 Wall Balls – 6/9  

*17min 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:

10  Burpee Box Jumps – 50/60

10 Cal Bike

08/09/2020

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)

26-32min:  Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups Practice – 3 sets

32-34min: WOD Brief & Set-Up

34-45min: WOD – 11min AMRAP of:

3 Hang Snatches – 40/60

6 Clean & Jerks – 40/60

9 TTB

12 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 KB Clean & Press – 16/24 (4 each arm)

15 Cal Row

30 Double Unders

07/09/2020

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

28-33min: WOD Brief & Set-Up

33-45min: WOD – For Time:

1-8 of:

DB Step Ups – 15/20

HSPU

Thrusters – 35/52.5

*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

8 Sit Ups

6 DB Clean & Jerk – 15/20

05/09/2020

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 – 5RFT in Pairs of:

20 In-Sync Wall Balls – 6/9

20 Cal Assault Bike (10 Cal per Person)

20 In-Sync KB Swings - 16/24

20  Cleans - 40/60

120m Briefcase Carry - 16/24

*Rolling Clock - No 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  Cal Row

04/09/2020

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%)

26-34min:  Snatch Pull from Knee - 4x4 (60%, 70%, 80%, 90%)

30-34min: WOD Brief & Set-Up 

34-45min: WOD –  WOD – 11min AMRAP of:

5  Bar Muscle Ups (Scale to Pull Ups) 

10 Front Squats – 30/45 

15 Burpees

20  Deadlifts – 30/45

45-50min: Post-WOD Recovery

Skill 2 (2min cycles)

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

Extra WOD – 3RFT of:

10  Pistols (scale to  Air Squats)

10 KB Cleans – 15/24 (alternate arms)

10 Box Jump Overs – 60/75

*8min Cap

03/09/2020

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 – 9/15/21 of:

Burpee Box Jump Overs – 50/60

Cleans – 40/60

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

10 Cal Row

20 Double Unders

02/09/2020

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

Strength (2min cycles)

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

18-22min: Bent Row EMOM – 4x8

22-25min: WOD Brief & Set-Up

25-45min: WOD – 20min AMRAP of:

10 TTB

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

01/09/2020

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

30-33min: WOD Brief & Set-Up

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

Thrusters – 30/45

DB Devil’s Press – 15/22.5  

SDHP – 30/45

Double Unders

*12min Rolling Clock

45-50min: Post-WOD Recovery

50-60min: Clean Pull – 5x3 (90%)

Extra WOD – 8min AMRAP of:  

5 Clean & Jerks – 40/60

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

10 Cal Row