WODs June 2021

 

30/06/2021

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

Strength (2min cycles)

6-18min:  Front Squat – 6x6 (50%, 60%, 70% x 4 sets)

18-23min: WOD Brief & Set-Up

23-45min: WOD –  For Time:

100 Double Unders

50 DB Snatches – 15/22.5

30 Thrusters – 30/45

1000m Run

30 Thrusters – 30/45

50 DB Snatches – 15/22.5

100 Double Unders

*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 Super Set with Shoulder Press - 5x6 (50%, 60%, 70% x 3 sets)

Extra WOD – 3RFT of:

20 Air Squats

15 Cal Row

10 Hang Snatches – 30/45

*6min Cap

 

 

 

 

29/06/2021

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

Strength (2min cycles)

6-16min:  Squat Clean – 5x3 (50%, 60%, 70%, x 3 sets)

16-26min: Power Snatch – 5x3 (50%, 60%, 70%, x 3 sets)

26-30min:  One Arm Row EMOM – 4x10

30-35min: WOD Brief & Set-Up 

35-45min: WOD – 10min AMRAP of:

10 Sit Ups

7 CTB Pull Ups

4 Clean & Jerks – 40/60

45-50min: Post-WOD Recovery

50-60min:  Snatch Pull – 5x6 (70%)

Extra WOD – 6-1 of:

Box Jump Overs

DB Cleans – 15/20

Front Squats – 40/60

*30 Double Unders at end of each Round

 

 

 

 

28/06/2021

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

Strength (2min cycles)

6-18min: Back Squat – 6x10 (50%, 60%, 62.5% x 4 sets)

18-26min:  Bench Press - 4x10 (50%, 62.5% x 3 sets)

26-29min: WOD Brief & Set-Up

29-45min: WOD – 4RFT of:

15 Bar Facing Burpees

20 Front Rack Lunges – 40/60

15 STO – 35/52.5

*16min 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:

12 Cal Row

4 Bear Complex – 35/52.5

 

 

 

 

26/06/2021

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

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

18-23min: WOD Brief & Set-Up

23-45min: WOD –  22min AMRAP in Pairs of:

25 Deadlifts – 40/60

20 Cal Bike

15 Clean & Jerks – 40/60

10 In-Sync Lateral Jumping Burpees

5 In-Sync Snatches 40/60

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 – 4RFT of:

5 Ring Muscle Ups (Scaled to Ring Push Ups)

10 Box Jumps – 50/60

10 Cal Bike

*8min Cap

 

 

 

 

 

25/06/2021

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)

28-34min: Clean Pull – 3x2 (100%) Super Set with Bent Row - 3x8

34-36min: WOD Brief & Set-Up

36-45min: WOD –  10/20/30 of:

Wall Balls – 6/9 

Burpees Box Jumps - 50/60

*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 – 8min AMRAP of:

6 DB Devil’s Press – 15/22.5

12 Cal Row

18 Sit Ups

 

 

 

 

24/06/2021

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 – For Time:

100 Double Unders

80m Handstand Walk (Bear Crawl)

60 Thrusters – 20/35

40 Burpees

20 Snatches – 30/45

*16min 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 HSPU

10 Cleans – 30/45

5 OHS – 30/45

 

 

 

 

23/06/2021

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

Strength (2min cycles)

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

18-30min: Split Jerk – 5x1 + 1RM (50, 60%, 70%, 80%, 90%, 1RM)

30-35min: WOD Brief & Set-Up

35-45min: WOD – 10min AMRAP of:

5 STO – 45/70

10 Pistols (scale to Air Squats)

10 KB Snatches – 12/20 (5 each arm)

45-50min: Post-WOD Recovery

Skill 1 (2min cycles)

50-60min:  Strict Pull Ups Practice – 5 sets or  Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) – 4 sets

Extra WOD – 3RFT of:

5 Burpee Box Jump Overs – 50/60

10 DB Cleans – 15/20

50m DB Farmer’s Carry – 15/20

250m Row

*10min Cap

 

 

 

 

22/06/2021

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%)

16-20min: WOD Brief & Set-Up

20-45min: WOD – ‘Badger’ 3RFT of:

30 Squat Cleans – 30/42.5

30 Pull Ups

Run 800m

*25min 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:

10 Front Rack Lunges – 30/42.5

10 Cal Bike

25 Double Unders

 

 

 

 

 

21/06/2021

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

30-23min: WOD Brief & Set-Up

33-45min: WOD –  12min Rolling Clock:

25 Burpee Box Jumps – 50/60

20 STO - 30/45

15 Toes to Bar 

10 Bear Complex – 30/45

Max Rep  KB Cleans – 16/24 (alternate arms)

45-50min: Post-WOD Recovery

Skills (2min cycles)

50-60min:  Double Unders Practice – 5 sets

Extra WOD – 3RFT of:

5 Double KB Clean & Press – 16/24

10 Cal Ski

5 Double KB Goblet Squat – 16/24

10 Cal Row

*9min Cap

 

 

 

 

 

19/06/2021

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 – 4RFT in Pairs of:

20 Box Jumps – 50/60

20 In-Sync OHS – 30/45

20 Floor Press – 30/45

20 In-Sync DB Snatches

400m Run (200m per person)

*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 – For Time:

10 Cleans – 45/75

20 Ring Dips

30 Cal Row

40m  Hand Stand Walk (Scale to Bear Crawl)

*9min Cap

 

 

 

 

18/06/2021

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

Strength (2min cycles)

6-16min: OHS – 4x3 + 3RM (50%, 60%, 75%, 85%, 3RM)

16-28min: Deadlift - 5x3 + 3RM (50%, 60%, 70%, 80% 85%, 3RM)

28-32min: WOD Brief & Set-Up

32-45min: WOD –  5RFT of:

10, 8, 6, 4, 2 Deadlifts – 40/60, 60/100, 80/120, 90/130, 100/140

10 TTB

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 – 20/32

 

 

 

 

 

17/06/2021

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 –  13min AMRAP of:

5 Clean & Jerks – 40/60

10 Push Ups

15 Sit Ups

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

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 Pull Ups)

10 Cal Row

5 Snatches – 40/60

10 DB Hang Clean & Press – 15/22.5

*10min Cap

 

 

 

 

16/06/2021

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)

24-28min: WOD Brief & Set-Up

28-45min: WOD – For Time:

Cash-In: Run 800m

4Rds of:

10 Double KB Goblet Lunges – 12/20

5 Double KB Clusters 12/20

10 Box Jump Overs – 50/60

Cash-Out: Run 800m

*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 TTR

10 Cal Bike

10 STO – 35/52.5

30 Double Unders

 

 

 

 

15/06/2021

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 / Rope Practice – 4 sets

33-36min: WOD Brief & Set-Up

36-45min: WOD – For Time:

20 Hang Snatches – 40/60

40 Bar Facing Burpees  

60 Wall Balls – 6/9 

*9min Cap

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

*11min Cap

 

 

 

 

 

14/06/2021

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 – For Time:

10-6 of:

DB Step Ups – 15/22.5

Pull Ups

Then 5-1 of:

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:

8 Cal Bike

8 Burpee Box Jumps – 50/60

8 DB Thrusters – 15/22.5

 

 

 

 

12/06/2021

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 – 4RFT in Pairs of:

250m Run (together)

20 Cal Assault Bike

15 In-Sync Deadlifts – 40/60

10 Thrusters – 40/60

*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 Cal Row

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

 

 

 

 

11/06/2021

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)

26-30min: Double Unders EMOM– 4 Sets 

30-34min: WOD Brief & Set-Up 

34-45min: WOD – 11min AMRAP of:

5 CTB Pull Ups

8 DB Cleans – 15/22.5

11 Burpees

45-50min: Post-WOD Recovery

Skill 2 (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:

10 HSPU 

10 KB Cleans – 15/24 (alternate arms)

10 Box Jump Overs – 60/75

*8min Cap

 

 

 

 

 

10/06/2021

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 – 3/6/9 of:

Snatches – 35/52.5

Burpee Box Jump Overs – 50/60

Then 12/15 of:

SDHP – 35/52.5

KB Goblet Squat – 16/24

*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

10 Pistols (scale to  Air Squats)

15 Cal Row

20m DB Front Rack Lunge – 10/15

 

 

 

 

 

09/06/2021

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 TTB 

10 STO – 35/52.5

10 Cleans – 35/52.5  

10 Double KB Clean & Press – 12/20

Run 400m

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 DB Hang Snatches – 15/20 (alternate arms)

15 Cal Bike

20 Double Unders

*11min Cap

 

 

 

 

08/06/2021

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

30-35min: WOD Brief & Set-Up

35-45min: WOD – 10min Rolling Clock:

50 Double Unders

40m Handstand Walk (scale to Burpee Broad Jump)

30 Front Squats – 30/50

20 DB Devil’s Press – 15/22.5

Max Rep Bar Muscle Ups (Scale to Pull Ups)

*10min Rolling Clock

45-50min: Post-WOD Recovery

50-60min: Clean Pull – 5x3 (90%)

Extra WOD – 8min AMRAP of:

10 Sit Ups

5 Clean & Jerks – 40/60

10 Cal Row

 

 

 

07/06/2021

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

Strength (2min cycles)

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

18-28min:    Bench Press - 5x5 (50%, 60%, 70%, 80%, 85%)

28-33min: WOD Brief & Set-Up

33-45min: WOD – ‘Karen’

For Time:

150 Wall Balls – 6/9

*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 – 2RFT of:

10 Cal Bike

15 SDHP – 25/35

20 Box Jumps – 50/60

25 Push Ups

*10min Cap

 

 

 

 

05/06/2021

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

23-45min: WOD – 24min AMRAP in Pairs of:

10 Clean & Jerks – 40/60

16 Box Jumps – 50/60

20 Cal Row

24 KB Goblet Squats – 16/24

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 – For Time:

10 Ring Dips

20 DB Box Step Overs – 10/15 (50/60)

10 Cleans – 45/70

20 Cal Bike

10 Front Squats – 45/70

*11min Cap

 

 

 

04/06/2021

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

Strength (2min cycles)

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

16-26min: Deadlift – 5x4 (55%, 65%, 75%, 87.5% x 2 sets)

26-32min:  Shoulder Press – 4x4 (55%, 65%, 75%, 87.5%)

34-37min: WOD Brief & Set-Up

37-45min: WOD –  4RFT of:

10 OHS – 30/45

10 Deadlifts – 30/45

10 Bar OH Lunges – 30/45

10 Deadlifts – 30/45

*8min Cap

45-50min: Post-WOD Recovery

Skills (2min Cycles)

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

Extra WOD – 10min AMRAP of:

10 KB Hang Cleans – 16/24 (5 each arm)

10 Cal Row

20 Double Unders

 

 

 

 

03/06/2021

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

Strength (2min cycles)

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

16-22min:   Push Press – 4x4 (55%, 65%, 75%, 87.5%)

Skill 1 (2min cycles)

22-30min:  Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups Practice – 4 sets

30-33min: WOD Brief & Set-Up

33-45min: WOD – 1-6 of:

DB Thrusters – 15/22.5

TTB

DB Hang Clean & Press – 15/22.5 (full rep count, alternating each arm)

Burpee Box Jumps – 50/60

*12min Cap

45-50min: Post-WOD Recovery

Skill 2 (2min cycles)

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

Extra WOD – 3RFT:

10 Cal Bike

10 STO – 30/45

10 Hang Snatches – 30/45

10m Handstand Walk (Scale to Burpee Broad Jump)

*9min Cap

 

 

 

 

02/06/2021

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

Strength (2min cycles)

6-16min:  Front Squat – 5x4 (50%, 60%, 70%, 80%, 87.5%) Super Set with Bent Over Row – 5x8

16-21min: WOD Brief & Set-Up

21-45min: WOD – ‘For Time’

Run 800m

100 Double Unders

50 Wall Balls – 6/9  

50 Sit Ups

25 HSPU

25 KB Swings – 24/32

50 Sit Ups

50 Wall Balls

100 Double Unders

Run 800m

*24min Cap

45-50min: Post-WOD Recovery

Skill 2 (2min cycles)

50-60min:  Double Unders Practice – 5 sets 

Extra WOD – For Time:

1000m Row

20 Double KB Clusters – 12/16

*7min Cap

 

 

 

 

01/06/2021

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

Strength (2min cycles)

6-18min:   Squat Snatch from Knee & Floor – 4x3, 2x2 (50%, 60%, 70%, 80%, 87.5% x 2 sets)

18-28min:  Squat Clean – 4x3, 1x2 (50%, 60%, 70%, 80%, 87.5%)

28-31min: WOD Brief & Set-Up

31-45min: WOD – 5RFT of:

5 Hang Cleans – 35/52.5  

5 Thrusters – 35/52.5

10 Bar Facing Burpees

*14min Cap

45-50min: Post-WOD Recovery

50-60min:  Snatch Pull – 5x4 (87.5%)

Extra WOD – 3RFT of:

5 Snatches – 40/60

10 Cal Bike

5 Burpee Box Jumps Overs – 50/60

*9min Cap