WODs August 2021

 

31/08/2021

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

Strength (2min cycles)

6-16min: Power Clean & Push Jerk - 5x2 (50%, 60%, 70%, 80%, 90%)

16-20min: WOD Brief & Set-Up

20-60min: WOD – "Life Starts at Forty"

40min AMRAP of:

400m Run

40 Thrusters - 25/35

400m Run

40 Pull Ups

400m Run

40 DB Devil’s Press – 10/15

400m Run

40 SDHP - 25/35

400m Run

40 Box Jumps - 50/60

400m Run

40 DB Hang Snatches - 10/15

 

 

 

 

 

30/08/2021

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 – 3RFT of:

20 DB Cleans – 15/22.5

20 STO – 35/52.5

20 Wall Balls – 6/9

60 Double Unders

*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 – 3RFT of:

20m DB Front Rack Lunge – 10/15

10 Cal Bike

20 Sit Ups

*10min Cap

 

 

 

28/08/2021

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:

5 In-Sync OHS – 35/52.5

10 Ring Muscle Ups (Scale to 20

TTR)

15 Hang Cleans – 35/52.5  

20 Box Jumps – 50/60

25 Cal Row

30 Double Unders

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 – 45/70

15 Ring Dips

20 Cal Bike

25 Burpee Box Jumps Overs – 50/60

30m Handstand Walk (Scale to Burpee Broad Jump)

*11min Cap

 

 

 

 

27/08/2021

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

Strength (2min cycles)

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

16-28min: Deadlift – 6x4 (55%, 65%, 75%, 87.5% x 3 sets)

28-33min: WOD Brief & Set-Up

33-45min: WOD –  3RFT of:

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

12 HSPU

12 Sit Ups  

12 Thrusters – 30/42.5

*12min Cap

45-50min: Post-WOD Recovery

Skills (2min Cycles)

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

Extra WOD – 10min AMRAP of:

20 Double Unders

10 Cal Row

5 Hang Snatches – 30/42.5

5 STO – 30/42.5

 

 

 

 

26/08/2021

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 / Rope Climb Practice – 4 sets

30-33min: WOD Brief & Set-Up

33-45min: WOD – 10-1 of:

Deadlifts – 70/100

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 Double KB Clusters – 12/16

10 Double KB Box Step Overs –

*9min Cap

 

 

 

25/08/2021

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

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

22-24min: WOD Brief & Set-Up

24-45min: WOD – For Time:

800m Run

20 CTB Pull Ups

40 Wall Balls – 6/9  Run 400m

60 KB Swings – 16/24

40 Wall Balls

20 CTB Pull Ups

800m Run

*21min Cap

45-50min: Post-WOD Recovery

Skills (2min cycles)

50-60min:  Double Unders Practice – 5 sets 

Extra WOD – 7min AMRAP of:

10 Cal Row

5 Clusters – 30/45

 

 

 

 

24/08/2021

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 – 4RFT of:

12 Bar Facing Burpees

10 DB Thrusters – 15/22.5

8 Clean & Jerks – 40/60

6 Bar OH Lunges – 40/60

*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 Front Squats – 40/60

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

*9min Cap

 

 

 

 

23/08/2021

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

Strength (2min cycles)

6-18min: Back Squat – 6x5 (50%, 60%, 70%, 82.5% x 3 sets)

18-26min:  Bench Press - 4x6 (50%, 60%, 70%, 82.5%)

26-30min:  One Arm Row

EMOM – 4x8

30-35min: WOD Brief & Set-Up

35-45min: WOD – 10min AMRAP of:

10 KB Clean & Press – 24/32

10 TTB

10 Push 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  8min AMRAP of:

10 DB Snatches – 20/25

10 Cal Row

5 Bar Muscle Ups (Scale to CTB Pull Ups)

 

 

 

 

 

21/08/2021

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

6-18min:  Squat Clean & Push Jerk – 6x3 (50%, 60%, 70%, 80%, 85% x 2 sets)

18-23min: WOD Brief & Set-Up

23-45min: WOD – 22 AMRAP in Pairs of:

15 Snatches – 30/45

20 STO – 30/45

20 Cal Assault Bike

15 In-Sync Wall Balls – 6/9

45-50min: Post-WOD Recovery

50-60min: Clean Pull – 5x4 (87.5%)

Extra WOD – 9min AMRAP of:

5 Ring Muscle Ups (Scale to TTR)

10 DB Cleans – 15/22.5

5 Burpee Box Jumps – 60/75

10 Cal Row

 

 

 

 

 

20/08/2021

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

Strength (2min cycles)

6-18min: Deadlift - 5x4 (50%, 60%, 70%, 80%, 87.5% x 2 sets)

18-26min:  Shoulder Press - 4x4 (50%, 65%, 75%, 87.5%)

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

34-36min: WOD Brief & Set-Up

36-45min: WOD –  For Time:

50 Box Jump Overs – 50/60

100 KB Snatches – 12/20

50 Box Jump Overs – 50/60

- After every 40 Reps complete 3 Bar Muscle Ups (Scale to Pull 6 CTB Ups)

*9min Cap

45-50min: Post-WOD Recovery

Skill 2 (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:

10 HSPU

5 Double KB Clean & Press – 16/24

10 Cal Bike

*10min Cap

 

 

 

 

19/08/2021

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

Strength (2min cycles)

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

16-22min: Squat Snatch from Knee – 3x3 (55%, 65%, 75%)

22-30min: Squat Snatch - 4x3 (55%, 65%, 75%, 85%)

30-34min: WOD Brief & Set-Up

34-45min: WOD – 3/6/9/12/15 of:

TTB  

Burpees

Deadlifts – 35/52.5

*11min 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 – 10min AMRAP of:

25 Double Unders

20m  Plate Weight OH Lunge – 20/25

15  Cal Row

10 OHS – 25/35  

5 Clean & Jerks – 35/52.5

 

 

 

18/08/2021

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

Strength (2min cycles)

6-18min: Front Squat – 6x4 (50%, 60%, 70%, 80%, 87.5% x 2 sets)

18-22min: Bent Row EMOM – 4 x10

22-25min: WOD Brief & Set-Up

25-45min: WOD – 6RFT of:

10 KB Cleans – 20/32 (alt arms)

10 Thrusters – 30/45

200m 

*20min Cap

45-50min: Post-WOD Recovery

Skill 2 (2min Cycles)

50-60min:  Double Unders Practice – 5 sets

Extra WOD – 2RFT of:

15 Box Jumps – 50/60

15 Push Ups

15 Cal Bike

*7min Cap

 

 

 

 

17/08/2021

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

Strength (2min cycles)

6-16min: Split Jerk - 5x3 (55%, 65%, 75%, 85% x 2 sets)

16-28min: Power Clean - 6x3 (50%, 60%, 70%, 80%, 85% x 2 sets)

28-32min: DB Reverse Fly EMOM – 4x8

32-37min: WOD Brief & Set-Up

37-45min: WOD – 8min AMRAP of:

6 Cleans – 40/60

10 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 – 10min AMRAP of:

10 KB Goblet Squats – 12/16

15 Sit Ups

20 Cal Row

 

 

 

 

16/08/2021

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

Strength (2min cycles)

6-18min: Back Squat – 6x6 (50%, 60%, 70%, 80% x 3 sets)

18-28min:  Bench Press - 5x6 (50%, 60%, 70%, 80% x 2 sets)

28-33min: WOD Brief & Set-Up

33-45min: WOD –  12min Rolling Clock:

10 DB Clusters – 15/22.5

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

50m Handstand Walk (Scale to Bear Crawl)

Max Rep 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 – 4RFT of:

5 DB Devil’s Press – 15/22.5

10 Cal Bike

*8min Cap

 

 

 

 

14/08/2021

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

6-16min: Power Clean & Push Press - 5x3 (50%, 60%, 70%, 82.5% x 2 sets)

16-20min: WOD Brief & Set-Up

20-45min: WOD –  25min AMRAP in Pairs of:

500m Row

20 CTB Pull Ups

15 Bar Facing Burpees

10 DB Box Step Overs – 15/22.5 (50/60)

5 In-Sync Deadlifts – 70/100

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:

3 Cleans – 60/100

10 Cal Bike

3 Bench Press – 60/100

10 Box Jump Overs – 50/60

*10min Cap

 

 

 

 

 

 

13/08/2021  Mass morning

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

Strength (2min cycles)

6-16min: OHS – 5x5 (50%, 60%, 70%, 80%, 85%)

16-26min: Deadlift  - 5x5 (50%, 60%, 70%, 80%, 85% x 2 sets)

26-30min: WOD Brief & Set-Up

30-45min: WOD – For Time:

Cash-In: 100 Double Unders

3 Rounds of:

10 Double KB Clusters – 12/20

10 Clean & Jerks – 35/52.5

10 OHS – 35/52.5

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

*15min 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 – 7min AMRAP of:

10 SDHP – 30/45

5 Ring Dips

10 Cal Row

 

 

 

 

 

12/08/2021 

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:  Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) – 4 sets

32-35min: WOD Brief & Set-Up

35-45min: WOD –  10min AMRAP of:

20 DB Snatches – 15/22.5

10 Sit Ups

20 Burpee Box Jump Overs – 50/60  

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:

10m Handstand Walk (Scale to Bear Crawl)

10 Cal Bike

10 STO – 40/60

10 KB Swings – 16/24

*9min Cap

 

 

 

 

 

11/08/2021

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:

40m Single Arm DB Overhead Lunge – 15/22.5

30 Thrusters  - 30/42.5

20 HSPU

1000m Run

20 HSPU

30 Thrusters – 30/42.5

40m Single Arm DB Overhead Lunge – 15/22.5

*20min Cap

45-50min: Post-WOD Recovery

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

Extra WOD – 7min AMRAP of:

10 Cal Row  

10 DB Hang Clean & Press 15/22.5 (alternate arms)

10 Pistols

 

 

 

 

10/08/2021

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 Practice  – 3 sets

32-37min: WOD Brief & Set-Up

37-45min: WOD – 12-8 of:

Wall Balls – 6/9

Hang Snatches – 25/35

TTB

*8min 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:

4 Snatches – 35/65

5 Bar Muscle Ups (Scale to CTB Pull Ups)

6 Cal Bike

*8min Cap

 

 

 

 

09/08/2021

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:

10 KB Hang Cleans (5 each arm)

15  Box Jumps – 50/60

10 Push Ups

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

 

 

 

 

07/08/2021

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

Strength (2min cycles)

6-18min:  Squat Clean from Below Knee (Low Hang) & Floor – 6x3 (50%, 60%, 70%, 80% x 3 sets)

 18-21min: WOD Brief & Set-Up

21-45min: WOD – 3RFT in Pairs of:

10 Bar Muscle Ups (Scale to 20 CTB Pull Ups)

20 Cleans – 35/52.5

5 Rope Climbs – 4.5m (Sub 5 Sit Ups per Climb)

20 Burpee Box Jumps – 50/60

20 Cal Bike  

*24min Cap

45-50min: Post-WOD Recovery

Skills (2min Cycles)

50-60min:  Clean Pull – 5x5 (80%) Super Set with  Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) -  5 sets

Extra WOD – 10min AMRAP of:

5 Clean & Jerks – 40/60

5 Ring Muscle Ups (Scale to Ring Push Ups)

10 Burpee Box Jump Overs – 50/60

500m Row

 

 

 

 

06/08/2021

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

Strength (2min cycles)

6-18min: Deadlift - 6x5 (50%, 60%, 70%, 82.5% x 3 sets)

18-28min:  Shoulder Press - 5x5 (50%. 60%, 70%, 82.5% x 2 sets)

28-33min: WOD Brief & Set-Up

33-45min: WOD – 12min AMRAP of:

10 Deadlifts – 50/90

10 Ring Dips

10m Handstand Walk (Scale to Burpee Broad Jump)

45-50min: Post-WOD Recovery

Skills (2min cycles)

50-60min:  HSPU Practice OR Handstand Hold OR Handstand Walk Practice – 5 sets Super Set with DB Reverse Fly – 5 x 10

Extra WOD – 3RFT of:

10 Double KB Cleans – 12/20

10 Cal Bike

10m KB Goblet Lunge – 12/20

*11min Cap

 

 

 

 

05/08/2021

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

Strength (2min cycles)

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

16-22min:  Squat Snatch from Knee – 3x3 (50%, 60%, 70%)

22-30min: Squat Snatch – 4x3 (60%, 70%, 80% x 2 sets)

30-35min: WOD Brief & Set-Up

35-45min: WOD – 2/4/6/8 of:

Snatches – 30/45

Thrusters – 30/45

Then 10/12/14 of:

SDHP – 30/45

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  – 5 sets

Extra WOD – 8min AMRAP of:

10 Box Jumps – 50/60

10 OHS – 30/45

10 Cal Row

10 Hang Cleans – 30/45v

 

 

 

 

 

04/08/2021

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:  Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) -  3 sets

22-25min: WOD Brief & Set-Up

25-45min: WOD – 20min AMRAP of:  

10 Front Squats – 35/52.5

10 DB Devil’s Press – 15/22.5

10 TTB  

400m Run

45-50min: Post-WOD Recovery

Skill 2 (2min Cycles)

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

Extra WOD – 2RFT of:

10 HSPU

10 Cal Bike

20 Sit Ups

20 KB Hang Snatches – 16/24 (5 each arm – 2rds)

*9min Cap

 

 

 

 

03/08/2021

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

30-32min: WOD Brief & Set-Up 

32-45min: WOD – For Time:

50 Double Unders

20 Double KB Clean & Press – 16/24

50 Double Unders

20 STO – 40/60

50 Double Unders

20 Double KB Clean & Press – 20/32

50 Double Unders

20 STO – 50/80

50 Double Unders

*13min Cap

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

10 Cal Row

50m DB Farmer’s Carry – 15/22.5

 

 

 

02/08/2021

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 – 4RFT of:

10 Pull Ups

10 Burpees  

20 Wall Balls – 6/9

*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

30 DB Snatches – 15/22.5 (alternate arms)

50 Double Unders

*10min Cap