WODs December 2020

 

31/12/2020

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

Strength (2min cycles)

6-16min: Power Snatch - 5x3 (50%, 60%, 70%, 82.5% x 2 sets)

16-24min: Snatch Pull – 4x5 (85%)

Skill 1 (2min cycles)

24-32min:  HSPU Practice OR Handstand Hold Practice OR Handstand Walk Practice – 4 sets

32-35min: WOD Brief & Set-Up

35-50min: WOD - For Time:

Cash-In: 100m KB Farmer’s Carry – 12/20

3 Rounds of:

10 Double KB Clusters – 12/20

15 Bar Facing Burpees

10 Deadlifts - 40/60

5 OHS - 40/60

Cash-Out: 100m KB Farmer’s Carry – 12/20

*15min Cap

50-55min: Post-WOD Recovery

Skills (2min cycles)

55-65min:  Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) – 5 sets

Extra WOD – 3RFT of:

10 Cal Bike  

5 Snatches – 40/60

*9min Cap

 

 

 

 

30/12/2020

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

Strength (2min cycles)

6-18min:  Front Squat – 6x5 (55%, 65%, 75%, 85% x 3 sets)

18-22min:  Bent Row EMOM – 4x8

22-25min: WOD Brief & Set-Up 

25-45min: WOD –  For Time:

100 Double Unders

50 Sit Ups

40 DB Snatches – 15/22.5

30  Thrusters  - 30/42.5

20  HSPU

30 Thrusters – 30/42.5

40 DB Snatches – 15/22.5

50 Sit Ups

100 Double Unders

*20min Cap

45-50min: Post-WOD Recovery

50-60min:  Shoulder Press - 5x5 (50%, 60%, 70%, 80%, 85%)

Extra WOD – 9min AMRAP of:

10 STO – 40/60

10 Cal Row  

10  KB Swings – 16/24

10m Handstand Walk (Scale to Bear Crawl)

 

 

 

 

29/12/2020

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

Strength (2min cycles)

6-16min:  Squat Clean & Split Jerk - 5x3 (50%, 60%, 70%, 82.5% x 2 sets)

16-26min:  Squat Snatch from Knee & Floor – 5x3 (50%, 60%, 70%, 82.5% x 2 sets)

Skill 1 (2min cycles)

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

32-35min: WOD Brief & Set-Up

35-45min: WOD – 1-8 of:

Box Jumps – 50/60

Hang Snatches – 30/45

DB Box Step Overs – 15/22.5 (50/60)

*10min Cap

45-50min: Post-WOD Recovery

Skill 2 (2min Cycles)

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

Extra WOD – 4RFT of:

6 Cal Bike

8  Pistols (Scale to Air Squats)

10 SDHP – 30/45

*8min Cap

 

 

 

28/12/2020

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

Strength (2min cycles)

6-16min: Back Squat – 5x6 (50%, 60%, 70%, 77.5% x 2 sets)

16-24min:  Bench Press - 4x8 (50%, 60% 70%, 77.5%)

24-28min:  DB One Arm Row EMOM – 4x8

28-32min:  WOD Brief & Set-Up

32-45min: WOD – 13min AMRAP of:

5  Clean & Jerks – 40/60

10 Push Ups

15 Wall Balls – 6/9

45-50min: Post-WOD Recovery

Skills (2min cycles)

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

Extra WOD – 8min AMRAP of:

10 Cal Row

10  DB Thrusters – 15/22.5

30 Double Unders

 

 

 

23/12/2020

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

Strength (2min cycles)

6-16min: Front Squat – 5x5 (50%, 60%, 70%, 82.5% x 2 sets)

Skill 1 (2min Cycles)

16-22min:  Strict Pull Ups Practice – 3 sets

22-25min: WOD Brief & Set-Up

25-45min: WOD – 20min AMRAP of:  

10 TTB

10  Deadlifts – 60/90

10 Burpee Box Jumps – 50/60

Run 400m

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 – 4RFT of:

10 HSPU

10 Cal Bike

*9min Cap

 

 

 

22/12/2020

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

Strength (2min cycles)

6-16min: Push Jerk - 5x3 (50%, 60%, 70%, 80% x 2 sets)

16-26min: Power Clean - 5x3 (50%, 60%, 70%, 80% x 3=2 sets)

26-30min:  Bent Row EMOM – 4x10

30-34min: WOD Brief & Set-Up 

34-45min: WOD – 11min AMRAP of:

5 DB Devil’s Press – 15/22.5

5 Snatches – 40/60

20 Wall Balls – 6/9

45-50min: Post-WOD Recovery

Skills (2min cycles)

50-60min: Double Unders Practice  – 5 sets

Extra WOD – 7min AMRAP of:  

10 DB Clusters – 15/22.5

50m DB Farmer’s Carry – 15/22.5

10 Cal Bike

 

 

 

21/12/2020

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

Strength (2min cycles)

6-18min: Back Squat – 6x6 (50%, 60%, 70% , 75% x 3 sets)

18-28min:  Bench Press - 6x8 (50%, , 60%, 70%, 75% x 3 sets)

28-33min: WOD Brief & Set-Up

33-45min: WOD – 3RFT of:

6 Cleans – 40/60

8  STO – 40/60

10 CTB Pull UPS

12 Burpees

50 Double Unders

*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 – 3RFT of:

10 Cal Bike

20 DB Snatch – 15/22.5 (alternate arms)

*10min Cap

 

 

 

 

19/12/2020

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

Strength (2min cycles)

6-18min: Power Clean & Split Jerk – 6x3 (50%, 60%, 70%, 80% x 3 sets)

18-23min: WOD Brief & Set-Up

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

10 Clean & Jerks - 40/60

20 Cal Row

30 Box Jump Overs – 50/60

20 In-Sync DB Hang Clean & Press – 15/22.5 (alternate arms)

Run 100m (together)

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 DB Devil's Press - 15/22.5

10 Cal Bike

15 TTR

20m  Handstand Walk (Scale to Burpee Broad Jump)

*8min Cap

 

 

 

 

18/12/2020

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

Strength (2min cycles)

6-16min: Deadlift – 5x5 (50%, 60%, 70%, 80% x 2 sets)

16-24min: Push Press – 4x5 (50%, 60%, 70%, 80%)

Skill 1 (2min cycles)

24-32min:  Bent Row – 4x8 Super Set with Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups Practice – 4 sets

32-37min: WOD Brief & Set-Up

37-45min: WOD –  2RFT of:

15 Thrusters – 30/42.5

15  KB Swings – 16/24

20 KB Clean & Press – 16/24

20 Push Ups

*8min 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 – 8min AMRAP of:

5  Single KB Clusters – 16/24

10 Burpee Box Jumps – 50/60

15 Cal Row

 

 

 

17/12/2020

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

 Strength (2min cycles)

6-16min: OHS – 5x5 (50%, 60%, 70%, 80% x 2 sets)

16-28min:  Squat Snatch from Knee & Floor – 6x3 (50%, 60%, 70%, 80% x 3 sets)

28-33min: WOD Brief & Set-Up

33-45min: WOD – For Time:

50 Sit Ups

40 Box Jumps – 50/60

30 Pull Ups

20 Hang Cleans - 40/60

10 OHS – 40/60

*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 – 3RFT of:

5 Bear Complex – 30/50

5 Hang Snatches – 30/50

5 Bar Muscle Ups (Scale to Push Ups)

10 Cal Bike

30 Double Unders

*10min Cap

 

 

 

 

16/12/2020

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

Strength (2min cycles)

6-16min:  Front Squat – 5x5 (60%, 70%, 80% x 4 sets)

16-20min: WOD Brief & Set-Up

20-45min: WOD – ‘Linda’ 10-1 of:

Deadlift – 1.5 BW

Bench Press – BW

Clean – 0.75 BW

*25min 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 - 5x5 (60%, 70%, 80% x 4 sets)

Extra WOD – 7min AMRAP of:

10 DB Snatches – 20/30

10 Cal Row

 

 

 

 

15/12/2020

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

Strength (2min cycles)

6-16min:  Squat Clean – 5x3 (50%, 60%, 70%, 80% x 2 sets)

16-26min: Power Snatch – 5x3 (50%, 60%, 70%, 80% x 2 sets)

26-31min: WOD Brief & Set-Up 

31-45min: WOD – 14min AMRAP of:

10 Front Rack Lunges  – 30/45

10 TTB

10 DB Thrusters  - 15/22.5  

10 Bar Facing Burpees

45-50min: Post-WOD Recovery

50-60min:  Snatch Pull – 5x5 (80%)

Extra WOD – 3RFT of:

10 Snatches – 30/45

10 Cal Bike

10 DB Box Step Ups – 10/15

*9min Cap

 

 

 

 

14/12/2020

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

Strength (2min cycles)

6-18min: Back Squat – 6x8 (50%, 60%, 72.5% x 4 sets)

18-26min:  Bench Press  -  4x8 (50%, 60%, 72.5% x 2 sets)

26-30min:  One Arm Row EMOM – 4x8

30-35min: WOD Brief & Set-Up

35-45min: WOD – 3RFT of:

50 Double Unders

30 Wall Balls – 6/9

10  HSPU

*10min Cap

 45-50min: Post-WOD Recovery

 Skills (2min cycles)

50-60min:   Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups / Pistols Practice – 5 sets

Extra WOD – 11min AMRAP of:

7 STO – 35/52.5

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

13 Front Squats – 35/52.5

16 Cal Row

 

 

 

 

12/12/2020

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:

200m Run (together)

15 DB Clusters - 15/22.5

10 In-Sync Snatches – 30/45

5 Bar Muscle Ups (Scale to CTB Pull Ups)

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 Clean & Jerks – 45/70

10 Box Jumps – 50/60

10 Cal Bike

*8min Cap

 

 

 

11/12/2020

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)

28-34min: Clean Pull – 3x2 (100%)

34-36min: WOD Brief & Set-Up

36-45min: WOD –  15/20/25 of:

Wall Balls – 6/9

Burpees

Deadlifts – 40/60

*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:

5 DB Devil’s Press – 15/22.5

10 Cal Row

15 Sit Ups

 

 

 

 

10/12/2020

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 – For Time:

50m Handstand Walk (Plate Overhead Lunge - 15/20) 

50 Pull Ups

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

50 Thrusters – 30/42.5

50 Sit Ups

*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:

6 Cleans – 40/60

8 HSPU

10 Cal Bike

12 OHS – 30/40

 

 

 

 

09/12/2020

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

Strength (2min cycles)

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

18-20min: WOD Brief & Set-Up

20-45min: WOD – 4RFT of:

600m Run

20 KB Swings – 24/32

10 Burpee Box Jumps - 50/60

*25min Cap

45-60min: 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) – 5 sets

Extra WOD – 3RFT of:

10 Box Jump Overs – 50/60

10 DB Cleans – 15/20

100m DB Farmer’s Carry – 15/20

*10min Cap

 

 

 

08/12/2020

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)

28-31min: WOD Brief & Set-Up

31-45min: WOD – 3RFT of:

10 Cleans – 35/52.5

12 Pistols (scale to Air Squats)

14 TTB

12 KB Hang Snatches – 12/20 (6 each arm)

10 STO – 35/52.5

*14min 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:

10m Front Rack Lunge – 30/42.5

15 Cal Bike

50 Double Unders

 

 

 

07/12/2020

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:

100m KB Farmer's Carry - 16/2

75  Double Unders

50m Handstand Walk (Scale to Burpee Broad Jump)

25 Double KB Cleans - 16/24

Max Rep Bear Complex – 30/45

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 Double KB Goblet Squat – 16/24

15 Cal Row

*9min Cap

 

 

 

05/12/2020

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

6-18min: Power Clean - 5x2, 2RM + (50%, 60%, 70%, 80%, 90%, 2RM)

18-20min: WOD Brief & Set-Up 

20-45min: WOD – 2RFT in Pairs of:

60 Box Jump Overs – 50/60

50m  Double KB Goblet Lunge – 12/20

40 Push Ups

40 Cal Bike

50 Deadlifts - 50/80

60 Wall Balls - 6/9

*25min 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 TTR

30 Cal Row

40m  Hand Stand Walk (Scale to Bear Crawl)

*9min Cap

 

 

 

04/12/2020 

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:

10 DB Thrusters - 15/22.5

30 DB Snatches – 15/22.5

50 Double Unders

*13min Cap

45-50min: Post-WOD Recovery

Skills (2min cycles)

50-60min:  Strict Pull Ups Practice – 5 sets Super Set with Snatch Pull – 5x3 (95%)  

Extra WOD – 7min AMRAP of:

10 Cal Bike

10 KB Swings – 20/32

10 Ring Dips

 

 

 

03/12/2020

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

28-31min: WOD Brief & Set-Up

31-45min: WOD –  14min to Complete:

50 KB Hang Cleans - 16/24 (10, 10, 5 per arm)

40 Floor Press - 35/52.5

30 TTB

20 Clean & Jerks - 35/52.5

Max Rep Burpees (47 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 – 3RFT of:

3 Bar Muscle Ups (Scale to Pull Ups)

6 Snatches – 35/52.5

9 Cal Row

12 DB Hang Clean & Press – 15/22.5

*10min Cap

 

 

 

02/12/2020

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: Run 800m

4Rds of:

10 Box Jumps – 50/60

10 OHS – 30/45

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 Cal Bike

15  STO – 30/45

30 Double Unders

 

 

 

01/12/2020

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)

26-34min:  Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups / Rope Climb Practice – 4 sets

33-36min: WOD Brief & Set-Up

36-45min: WOD – 6-1 of:

20 Hang Snatches – 20/30, 30/45, 35/52.5, 40/60, 45/70, 50/80

Bar Facing Burpees 

Thrusters – 20/30, 30/45, 35/52.5, 40/60, 45/70, 50/80

*9min Cap

45-50min: Post-   Recovery

Skill 2 (2min Cycles)

50-60min: Double Unders Practice – 5 sets

Extra WOD – 3RFT of:

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

15  SDHP – 20/30

20 Cal Row

*11min Cap