WOD Blog

 

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

 

 

 

 

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

 

 

 

 

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

 

 

 

 

 

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

 

 

 

 

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

 

 

 

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

 

 

 

 

 

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

 

 

 

 

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

 

 

 

 

 

 

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

 

 

 

 

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

 

 

 

 

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

 

 

 

 

 

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

 

 

 

 

 

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

 

 

 

 

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

 

 

 

 

 

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

 

 

 

 

 

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

 

 

 

 

 

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

 

 

 

 

 

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

 

 

 

 

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

 

 

 

 

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

 

 

 

 

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

 

 

 

 

 

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