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24/09/2021 0-6min: 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) 26-34min: Kipping Pull Ups / Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups / Rope Climb Practice – 4 sets 34-37min: WOD Brief & Set-Up 37-45min: WOD – 3 rep Ascending Ladder of: Deadlifts – 60/90 Burpees *8min Cap 45-50min: Post-WOD Recovery 50-60min: Shoulder Press – 5x6 (50%, 60%, 70% x 3 sets) Extra WOD – 10min AMRAP of: 10 DB Thrusters – 15/20 10 Cal Ski 10 Cal Bike |
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23/09/2021 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) 20-25min: WOD Brief & Set-Up 25-45min: WOD – For Time: 100 Double Unders 40 DB Snatches – 15/20 30 Wall Balls – 6/9 20 Toes to Bar 10 HSPU 500m Run 10 HSPU 20 Toes to Bar 30 Wall Balls – 6/9 40 DB Snatches – 15/20 100 Double Unders *20min 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: 20 Air Squats 15 Cal Row 10 Hang Snatches – 35/52.5 *6min Cap |
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22/09/2021 0-6min: Dynamic & Light Barbell Warm-Up Strength (2min cycles) 6-16min: Overhead Squat – 5x6 (50%, 60%, 70% x 3 sets) *2min transition Skill 1 (2min cycles) 18-28min: Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) - 5 sets 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 *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: 8 SDHP – 30/45 STO – 30/45 |
8 Cal Bike
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21/09/2021 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 – 4RFT of: 5 Snatches – 35/52.5 10 Push Ups 15 Hang Cleans – 35/52.5 20 Front Rack Lunges – 35/52.5 *15min Cap 45-50min: Post-WOD Recovery Skill 1 (2min cycles) 50-60min: Snatch Pull – 5x6 (50%, 60%, 70% x 3 sets) Extra WOD – 4RFT of: 10m Burpee Broad Jumps 10 KB Clean & Press – 16/24 10 Cal Row *8min Cap |
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20/09/2021 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: 5 Pull Ups 10 Sit Ups 15 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 Practice Super Set with Pistols Practice – 5 sets Extra WOD – 7min AMRAP of: 7 Box Jump Overs 7 Front Squats – 35/50 7 DB Cleans – 15/20 17 Double Unders |
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18/09/2021 0-6min: Dynamic & Light Barbell Warm-Up 6-18min: Power Clean & Push Jerk - 3x2, 2x1 + 1RM (50%, 60%, 70%, 80%, 90%, 1RM) 18-45min: WOD – For Time: 100 Cal Bike 75 Clean & Jerks – 40/60 50 Ring Dips 25 Bar Muscle Ups (Scale to 50 CTB Pull Ups) *Cash-In at the start of each 2min Cycle with 4 Rope Climbs (Scale 5 Burpees per Climb) *27min 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 – 4RFT of: 5 Ring Muscle Ups (Scaled to Ring Push Ups) 5 Double KB Clean & Press – 16/24 10 Box Jumps – 50/60 5 Double KB Goblet Squat – 16/24 |
*11min Cap
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17/09/2021 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 32-38min: Clean Pull – 3x2 (100%) 38-45min: WOD – 10/20/20/10 of: STO – 25/35 Deadlifts – 25/35 Double Unders *7min 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 25 Double Unders |
*10min Cap
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16/09/2021 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 – 16min AMRAP of: 6 Snatches – 35/52.5 8 TTB 10m Handstand Walk (Bear Crawl) 12 KB Cleans – 16/24 (alternate arms) 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 HSPU 5 OHS – 35/52.5 10 Cleans – 35/52.5 10 Cal Bike |
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15/09/2021 0-6min: Dynamic & Light Barbell Warm-Up Strength (2min cycles) 6-18min: Front Squat – 4x2 + 2RM & 1RM (50%, 60%, 80%, 85%, 2RM, 1RM) Skill 1 (2min cycles) 18-26min: Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) – 4 sets 26-30min: WOD Brief & Set-Up 30-45min: WOD – 5RFT of: 4 Thrusters – 40/60 8 KB Hang Snatches – 16/24 (4 each arm) 12 Pistols 200m Run *15min Cap 45-50min: Post-WOD Recovery Skill 1 (2min cycles) 50-60min: Strict Pull Ups Practice – 5 sets Extra WOD – 3RFT of: 5 Burpee Box Jump Overs – 50/60 10 Cal Row 50m KB Farmer’s Carry – 16/24 |
*8min Cap
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14/09/2021 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: 7 Pull Ups 6 DB Hang Snatches – 15/22.5 (alternate arms) 7 Burpee Box Jumps – 50/60 6 Bear Complex – 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 – 5 sets Extra WOD – 8min AMRAP of: 10 Cal Bike 5 DB Devil’s Press – 15/22.5 |
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13/09/2021 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: 75 Wall Balls – 6/9 50 Burpees Max Rep Cleans – 35/52.5 45-50min: Post-WOD Recovery Skills (2min cycles) 50-60min: Double Unders Practice – 5 sets Extra WOD – 3RFT of: 15m Front Rack Lunge – 35/52.5 10 Cal Row 15 Sit Ups *9min Cap |
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11/09/2021 0-6min: Dynamic & Light Barbell Warm-Up 6-20min: Power Clean - 6x2, 2RM + (50%, 60%, 70%, 80%, 85%, 90%, 2RM) 20-23min: WOD Brief & Set-Up 23-45min: WOD –4RFT in Pairs of: 10 Ring Muscle Ups (Scale to 20 TTR) 20 Deadlifts – 70/102.5 30 Box Jumps – 50/60 40 Wall Balls – 6/9 500m Row *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 Snatches – 40/60 10 Ring Dips 15 Cal Ski |
*9min Cap
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10/09/2021 0-6min: Dynamic & Light Barbell Warm-Up Strength (2min cycles) 6-18min: OHS – 5x3 + 3RM (50%, 60%, 70%, 80%, 85%, 3RM) 18-30min: Deadlift - 5x3 + 3RM (50%, 60%, 70%, 80% 85%, 3RM) 30-32min: WOD Brief & Set-Up 32-45min: WOD – 4RFT of: 20 DB Snatches – 15/22.5 15 Thrusters – 30/42.5 10 CTB Pull Ups *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 Swings – 16/24 10m Hand Stand Walk (Scale to Bear Crawl) |
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09/09/2021 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 AMRAP of: 3 Hang Snatches – 35/52.5 5 HSPU 7 KB Clusters 12/20 9 Sit Ups 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 Cleans – 35/52.5 10 Cal Row 12 DB Hang Clean & Press – 15/22.5 |
*10min Cap
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08/09/2021 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) 24-26min: WOD Brief & Set-Up 26-45min: WOD –For Time: Cash-In: 50m KB Goblet Lunge – 16/24 + 500m Run 4Rds of: 10 TTB 10 Box Jump Overs – 50/60 10 KB Hang Cleans – 12/20 (5 each arm) Cash-Out: 500m Run + 50m KB Goblet Lunge – 16/24 *19min 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 Bar Muslce Ups (Scale to Pull Ups) 10 Cal Bike 10 KB Clean & Press – 16/24 |
30 Double Unders
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07/09/2021 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) 26-34min: Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups Practice – 4 sets 33-36min: WOD Brief & Set-Up 36-45min: WOD – 9min AMRAP of: 2 OHS – 40/60 4 Clean & Jerks – 40/60 6 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 STO – 40/60 15 Cal Row |
*11min Cap
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06/09/2021 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 – 1-9 of: DB Step Ups – 15/22.5 Bench Press – 30/50 (30 Double Unders at the end of each round) *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 10 Push Ups 5 DB Thrusters – 15/22.5 5 Burpee Box Jumps – 50/60 |
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04/09/2021 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 – 2RFT in Pairs of: 100m KB Farmer’s Carry – 16/24 (together) 40 Cal Assault Bike 30m Handstand Walk (scale to Burpee Broad Jump) 20 TTB 10 In-Sync Snatches – 30/45 5 Rope Climbs – 4.5m (Scale 5 Sit Ups per Climb) *23min 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 Box Jump Overs – 50/60 10 Cal Row |
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03/09/2021 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%) Skill 1 (2min cycles) 26-34min: Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) – 4 sets 30-34min: WOD Brief & Set-Up 34-45min: WOD – 11min AMRAP of: 5 Front Squats – 35/52.5 10 Burpees 15 Deadlifts – 35/52.5 45-50min: Post-WOD Recovery Skill 2 (2min cycles) 50-60min: Double Unders Practice – 5 Sets Extra WOD – 3RFT of: 10 Pistols 10 KB Cleans – 15/24 (alternate arms) 10 Cal Bike *8min Cap |
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02/09/2021 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 – For Time: 9/12/15 of Burpee Box Jump Overs – 50/60 6/9/12 of Cleans – 40/60 3/6/9 of Bar Muscle Ups (Scale to CTB Pull Ups) *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 KB Hang Snatches – 15/20 (5 each arm) 10 Cal Row 20 Double Unders |
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01/09/2021 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 Double KB Goblet Squats – 16/24 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 |