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28/01/2022 0-6min: Dynamic & Light Barbell Warm-Up Strength (2min cycles) 6-18min: Front Squat – 6x6 (50%, 60%, 70%, 77.5% x 3 sets) *2min transition Skills (2min cycles) 20-30min: Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups Practice – 5 sets 30-32min: WOD Brief & Set-Up 32-45min: WOD – 20/15/10/15/20 of: Handstand Walk - metres (Scale to Burpee Braod Jump Box Jump Overs – 50/60 Deadlifts – 60/90 *13min Cap 45-50min: Post-WOD Recovery 50-60min: Shoulder Press – 5x6 (50%, 60%, 70%, 77.5%) Extra WOD – For Time: 20 Hang Cleans – 40/60 30 HSPU 40 Cal Row *9min Cap |
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27/01/2022 0-6min: Dynamic & Light Barbell Warm-Up Strength (2min cycles) 6-16min: Deadlift - 5x6 (50%,60%, 70%, 77.5% x 2 sets) 16-20min: Bent Row EMOM – 4x10 20-25min: WOD Brief & Set-Up 25-45min: WOD 1 – ‘Cindy’ 20min AMRAP of: 5 Pull Ups 10 Push Ups 15 Air Squats 45-50min: Post-WOD Recovery Skills (2min cycles) 50-60min: HSPU Practice OR Handstand Hold Practice OR Handstand Walk Practice – 5 sets Extra WOD – 3RFT of: 15 Box Jumps – 50/60 12 DB Hang Snatches – 15/20 15 Cal Bike |
*10min Cap
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26/01/2022 0-6min: Dynamic & Light Barbell Warm-Up Strength (2min cycles) 6-16min: Split Jerk – 5x3 (50%, 60%, 70%, 77.5% x 2 sets) 16-28min: Squat Clean from Hang / Floor Practice – 6x3 (65%) 26-31min: WOD Brief & Set-Up 31-45min: WOD – 2RFT of: 20 Hang Clean & Jerks – 35/50 20 Ring Dips 20 SDHP – 35/50 20 Pistols -5 Bar Facing Burpee Cash-In each minute- *Burpees during ring dips *14min Cap 45-50min: Post-WOD Recovery Skills (2min Cycles) 50-60min: Rope Climb Practice – 5 sets Super Set with DB Reverse Fly – 5x10 Extra WOD – 8min AMRAP of: 5 Cleans – 45/70 15 Cal Row 30 Double Unders |
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25/01/2022 0-6min: Dynamic & Light Barbell Warm-Up Strength (2min cycles) 6-18min: Back Squat – 6x8 (50%, 60%, 70% x 4 sets) 18-28min: Bench Press - 5x8 (50%, 60%, 70% x 2 sets) 28-33min: WOD Brief & Set-Up 33-45min: WOD - 12min AMRAP of: 2 Bar Muscle Ups (Scale to 5 CTB Pull Ups) 10 DB Thrusters – 15/20 10 DB Cleans – 15/20 Run 200m 45-50min: Post-WOD Recovery Skills (2min Cycles) 50-60min: Strict Pull Ups Practice – 5 sets Extra WOD – 7min AMRAP of: 10 Burpee Box Jumps Overs – 50/60 10 DB Front Rack Lunges – 15/20 10 Cal Bike |
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24/01/2022 0-6min: Dynamic & Light Barbell Warm-Up Strength (2min cycles) 6-16min: Overhead Squat – 5x6 (50%, 60%, 70%, 77.5% x 2 sets) 16-22min: Squat Snatch – 3x3 (60%, 70%, 77.5%) 22-30min: Squat Snatch – 4x3 (60%, 70%, 77.5% x 2 sets) 30-35min: WOD Brief & Set-Up 35-45min: WOD - For Time: 100 Double Unders 50 STO – 30/45 30 Snatches – 30/45 10 Floor Wipers Max Rep Pistols *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 Super Set with Double Unders Practice – 5 sets Extra WOD – 3RFT of: 10 OHS – 42.5/60 20 Wall Balls – 6/9 10 Cal Row *9min Cap |
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22/01/2022 0-6min: Dynamic & Light Barbell Warm-Up 6-16min: Power Clean – 5x3 (50%, 60%, 70%, 75% x 2 sets) 16-20min: WOD Brief & Set-Up 20-45min: WOD - 25min AMRAP in Pairs of: 50m KB Farmer’s Carry – 12/20 (together) 40 Cal Row 30 Bar Facing Burpees 20 Double KB Clusters – 12/20 10 Clean & Jerks – 50/75 45-50min: Post-WOD Recovery Skills (2min cycles) 50-60min: Push Press – 5x6 (50%, 60%, 75% x 3 sets) Extra WOD – 2RFT of: 12 Burpee Box Jumps – 50/60 10 Ring Dips 8 Cal Ski *7min Cap |
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21/01/2022 0-6min: Dynamic & Light Barbell Warm-Up Strength (2min cycles) 6-16min: Squat Clean & Split Jerk – 5x3 (50%, 60%, 70%, 75% x 2 sets) 16-28min: Deadlift - 6x6 (50%, 60%, 70% , 75% x 3 sets) 28-33min: WOD Brief & Set-Up 33-45min: WOD: 10-1 of: CTB Pull Ups Sit Ups Wall Balls – 6/9 Deadlifts – 40/60 *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 – 8min AMRAP of: 8 Cal Bike 10 DB Thrusters – 15/20 |
Run 100m
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20/01/2022 0-6min: Dynamic & Light Barbell Warm-Up Strength (2min cycles) 6-16min: Power Snatch – 5x3 (50%, 60%, 70%, 75% x 2 sets) 16-22min: Snatch Pull – 3x6 (75%) 22-27min: WOD Brief & Set-Up 27-45min: WOD - For Time: Run 1600m 10 Snatches – 35/52.5 20 Cleans – 35/52.5 30 HSPU 40 DB Hang Snatches – 15/20 (alternate arms) 50m Bear Crawl *18min Cap 45-50min: Post-WOD Recovery Skills (2min cycles) 50-60min: HSPU PracticeOR Handstand Hold Practice OR Handstand Walk Practice – 5 sets Extra WOD – 2RFT of: 500m Row 8 Bar Muscle Ups 6 Clusters – 35/52.5 *9min Cap |
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19/01/2022 0-6min: Dynamic & Light Barbell Warm-Up Strength (2min cycles) 6-16min: Front Squat – 5x6 (50%, 60%, 70%, 75% x 2 sets) *2min transition Skills (2min cycles) 18-26min: Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) - 4 sets 26-28min: WOD Brief & Set-Up 28-45min: WOD - For Time: Cash-In: 50m Plate Overhead Lunge – 15/20 3 Rounds of: 10 Ring Muscle Ups (Scale to Toes through Rings) 15 Thrusters – 30/45 20 Box Jumps – 50/60 Cash-Out – 50m Plate Overhead Lunge – 15/20 *17min 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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18/01/2022 0-6min: Dynamic & Light Barbell Warm-Up Strength (2min cycles) 6-16min: OHS – 5x6 (50%, 60%, 70%, 75% x 2 sets) 16-28min: Squat Snatch from Knee / Floor Practice – 6x3 (65%) 28-38min: Bent Row EMOM – 4x10 32-35min: WOD Brief & Set-Up 35-45min: WOD - 2RFT of: 20 Burpee Box Jump Overs- 50/60 20 Toes to Bar 20 Overhead Squats – 30/45 *10min Cap 45-50min: Post-WOD Recovery Skills (2min cycles) 50-60min: Pistols Practice Super Set with Rope Climb 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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17/01/2022 0-6min: Dynamic & Light Barbell Warm-Up Strength (2min cycles) 6-18min: Back Squat – 6x8 (50%, 60%, 67.5% x 4 sets) 16-24min: Bench Press - 4x8 (50%, 60%, 67.5% x 2 sets) 24-30min: One Arm Row EMOM – 4x8 30-34min: WOD Brief & Set-Up 34-45min: WOD – 11min AMRAP of: 5 Hang Snatches – 40/60 10 Push Ups 15 KB SDHP – 20/32 20 Double Unders 45-50min: Post-WOD Recovery Skills (2min cycles) 50-60min: Strict Pull Ups Practice Super Set with Double Unders Practice – 5 sets Extra WOD – 8min AMRAP of: 5 Front Squats – 40/60 10 Cal Bike 10m Handstand Walk |
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15/01/2022 0-6min: Dynamic & Light Barbell Warm-Up Strength (2min cycles) 6-18min: Power Clean - 6x3 (60%, 70%, 72.5% x 4 sets) 18-21min: WOD Brief & Set-Up 23-45min: WOD - 4RFT in Pairs of: 30m KB Farmer’s Carry – 24/32 (together) 25 Ring Rows 20 Cal Bike 15 Ring Dips 10 Cleans – 50/75 5 Rope Climbs – 4.5m (Scale 5 Burpees per Climb) *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 – 7min AMRAP of: 5 Ring Muscle Ups (Toes through Rings) 7 DB Thrusters – 15/20 |
9 Cal Bike
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14/01/2022 0-6min: Dynamic & Light Barbell Warm-Up Strength (2min cycles) 6-16min: Front Squat – 5x6 (50%, 60%, 72.5% x 3 sets) *2min transition Skills (2min cycles) 18-28min: Kipping Pull Ups / Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups Practice – 5 sets 28-33min: WOD Brief & Set-Up 33-45min: WOD 1 - 2 x 1min Max Efforts of: Handstand Walk (Scale to Burpee Broad Jump) Toes to Bar Thrusters – 30/45 KB Snatch – 16/24 (alternate arms) Pistols 10 KB Swings – 16/24 *12min Rolling Clock 45-50min: Post-WOD Recovery 50-60min: Shoulder Press – 5x6 (50%, 60%, 72.5% x 3 sets) 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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13/01/2022 0-6min: Dynamic & Light Barbell Warm-Up Strength (2min cycles) 6-16min: Deadlift – 5x6 (50%, 60%, 72.5% x 3 sets) 16-20min: Bent Row EMOM – 4 x 10 20-25min: 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 Skills (2min cycles) 50-60min: HSPU Practice OR Handstand Hold OR Handstand Walk Practice – 5 sets or Rope Climb Practice – 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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12/01/2022 0-6min: Dynamic & Light Barbell Warm-Up Strength (2min cycles) 6-16min: Push Jerk – 6x3 (50%, 60%, 72.5% x 3 sets) 16-26min: Bench Press - 5x10 (50%, 60%, 65% x 3 sets) 26-30min: DB Reverse Fly EMOM - 4x10 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: Strict Pull 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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11/01/2022 0-6min: Dynamic & Light Barbell Warm-Up Strength (2min cycles) 6-18min: Back Squat – 6x10 (50%, 60%, 65% x 4 sets) 6-18min: Squat Clean from Hang / Floor Practice – 6x3 (60%) 28-33min: WOD Brief & Set-Up 33-45min: WOD - 12min EMOM of: Even Minutes: 5 Burpee Box Jumps – 50/60 Max Rep Hang Squat Cleans - 35/52.5 Odd Minutes: 5 STO – 35/52.5 Max Rep Double Unders 45-50min: Post-WOD Recovery 50-60min: Clean Pull – 5x6 (72.5%) Extra WOD – 7min AMRAP of: 5 Hang Snatches – 35/52.5 10 Cal Bike 10 Cal Ski |
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08/01/2022 0-6min: Dynamic & Light Barbell Warm-Up Strength (2min cycles) 6-18min: Power Clean & Split Jerk – 6x3 (50%, 60%, 70% x 4 sets) 18-20min: WOD Brief & Set-Up 20-45min: WOD – WOD – 5RFT in Pairs of: 30 Box Jumps – 50/60 30 Thrusters – 35/52.5 60 Double Unders 30 Hang Cleans – 35/52.5 *25min Cap 45-50min: Post-WOD Recovery Skill 1 (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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07/01/2022 6min: Dynamic & Light Barbell Warm-Up Strength (2min cycles) 6-16min: Squat Clean – 5x3 (50%, 60%, 70% x 3 sets) 16-24min: Deadlift – 4x6 (50%, 60%, 70% x 2 sets) *2min transition 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 – WOD – 3 rep Ascending Ladder of: Deadlifts – 70/100 CTB Pull Ups *8min Cap 45-50min: Post-WOD Recovery 50-60min: Shoulder Press – 5x6 (50%, 60%, 70% x 3 sets) Extra WOD – 8min AMRAP of: 4 Bar Muscle Ups 8 DB Thrusters – 15/20 12 Cal Bike |
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06/01/2022 0-6min: Dynamic & Light Barbell Warm-Up Strength (2min cycles) 6-16min: Front Squat – 5x6 (50%, 60%, 70% x 3 sets) 16-20min: Bent Row – 4 x 10 (EMOM) 20-22min: WOD Brief & Set-Up 22-45min: 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 *23min Cap 45-50min: Post-WOD Recovery Skill 1 (2min cycles) 50-60min: HSPU Practice OR Handstand Hold Practice OR Handstand Walk Practice – 5 sets Extra WOD – 3RFT of: 15 Cal Row 10 Front Squats – 40/60 5 Hang Snatches – 40/60 |
*6min Cap
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05/01/2022 0-6min: Dynamic & Light Barbell Warm-Up Strength (2min cycles) 6-16min: Overhead Squat – 5x6 (50%, 60%, 70% x 3 sets) 16-28min: Squat Snatch from Knee / Floor Practice – 6x3 (60%) 28-33min: WOD Brief & Set-Up 33-45min: WOD - 1-8 of: Ring Muscle Ups (Scale to Ring Pull Ups) 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 STO – 30/45 10 Cal Bike |
30 Double Unders
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04/01/2022 0-6min: Dynamic & Light Barbell Warm-Up Strength (2min cycles) 6-16min: Push Press – 5x6 (50%, 60%, 70% x 3 sets) 16-26min: Power Snatch – 5x3 (50%, 60%, 70% x 3 sets) 26-30min: WOD Brief & Set-Up 30-45min: WOD - 5RFT of: 5 Snatches – Rd 1: 30/50, Rd 2: 35/60, Rd 3: 40/70, Rd 4: 45/75, Rd 5: 50/80 10 Push Ups 15 KB Swings – 16/24 Run 200m *15min Cap 45-50min: Post-WOD Recovery 50-60min: Snatch Pull – 5x6 (50%, 60%, 70% x 3 sets) Extra WOD – 4RFT of: 10m Handstand Walk (Scale to Burpee Broad Jump) 10 KB Clean & Press – 16/24 10 Cal Row *8min Cap |
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03/01/2022 0-6min: Dynamic & Light Barbell Warm-Up Strength (2min cycles) 6-18min: Back Squat – 6x10 (50%, 60%, 62.5% x 4 sets) 18-24min: Bench Press - 4x10 (50%, 62.5% x 3 sets) 24-30min: One Arm Row – 3x10 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 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 – 7min AMRAP of: 6 Box Jump Overs 8 DB Cleans – 15/20 10 Air Squats 20 Double Unders |