Workout Of The Day

WOD 25/5/18

By |May 24th, 2018

Warm up

Steady 800m

Barbell warm up

 

Wod 1

15 min EMOM

2 Bear Complex’s 75/50*

Weight = lightest in any of the sets.  Aim is to maintain same weight throughout.

 

Wod 2

12 min AMRAP

2 Rounds

35 Wall Balls

35 Cal Ski

 

2 Rounds

35 Goblet Squats

35 DB Snatch 22.5/15

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WOD 24/5/18

By |May 23rd, 2018

Warm up

3 Rounds

10 banded good mornings

10 monster walk

10 crab walks

 

Build weight for wod

 

Wod 1

Mainsite

10 min AMRAP

10 Deadlift 120/80*

20 Ab Mats

 

*Scale weight if necessary

 

Wod 2

5 Rounds

10 Box Overs

10 DB Box Step Over

200m with DB

 

15 min cap

 

DB = 1×22.5/15

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WOD 23/5/18

By |May 22nd, 2018

Warm up

Dynamic warm up

Muscle up tekkers

J.E Warm Up

 

Wod 

00:00 – 15:00

10 minute capacity test

Row/Bike/AB

 

15:00 – 30:00

300 Double Unders

100 Thrusters 35/25

Split work as you see fit.

 

30:00– 45:00

15 Rounds

2 Bar Muscle Up*

10 Burpees

 

*Scale to jumping bar muscle up or x2 pull ups/ring rows

 

 

 

 

 

 

 

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WOD 22/5/18

By |May 21st, 2018

Warm up

– 400m Run/Row

– J.E + Squat Warm Up

 

Wod 1

Every 90 seconds for 7 ½ minutes

5 OHS

*Ascending Weight

 

Every 90 seconds for 7 ½ minutes

 

3 TnG Squat Snatch

*Ascending Weight

 

Wod 2

22 min AMRAP

400m Run

40 HSPU

400m Run

40 STOH 40/25

400m Run

4 Rope Climbs

400m Run

40 Chest to Bar

 

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WOD 21/5/18

By |May 20th, 2018

Warm up

5 min amrap

5 cal ski

5 push ups

5 down ups

 

Old school pvc shoulder warm up

 

Wod 1

21-15-9

Strict Ring Dip

Toes to bar

OH KB Lunge 24/16

12 min Cap

 

In remaining time build Clean and Jerk

 

Wod 2

17 min AMRAP

Buy in –

50 Cal Row/40 Cal Ski

 

7 Rounds

2 Clean & Jerk 90/60

5 Ring Muscle Ups

30 Double Unders

 

In remaining time:

Max Toes to Bar

 

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WOD 18/5/18

By |May 17th, 2018

Warm up

– 400m Ski/Row

– Pistol/c2b Practice

 

Wod 1

20 min E2MOM

100m run

1 Round of Mary (Or Cindy)

 

*Scale to 1 Round of Cindy or scale reps as needed

 

Wod 2

European Masters Final [2223]

4 Rounds

2 Min Work:

4 Ring Muscle Ups

12/8 Cal Bike

Max Thrusters 50/35

1 min rest

 

Final Round Extended to 3 Mins

 

Workout is Completed at 75 Thrusters

 

12 min Total

 

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WOD 17/5/18

By |May 16th, 2018

Warm up

6 min AMRAP

30s HS Hold

10 slow Press Ups

30s Plank

10 Air squats

30s dead hang

 

Zeus

3 Rounds

30 Wall Balls

30 SDHP 40/25

30 Box Jumps

30 Push Press 40/25

30 Cal Row

30 Push Ups

30 Back Squat 40/25

40 min Cap

 

 

 

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WOD 16/5/18

By |May 15th, 2018

Warm up

5 min AMRAP

5 cal ski

10 strict Press 20/15

20s Dead Hang

 

– Warm Up Weight for Wod

 

Wod 1

Build to a Heavy of the Complex

– 1 Push Jerk

– 5 Split Jerk

9 mins

 

Build to a heavy

6 RM Front Rack Lunge

7 mins

 

Wod 2

For Time:

 

3 Rounds

15 Pull ups

5 Power Snatch

 

3 Rounds

10 Chest to Bar

10 Power Cleans

 

3 Rounds

5 Bar Muscle Ups

15 Deadlifts

 

Rx – 70/45

 

20 min Cap

 

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WOD 15/5/18

By |May 14th, 2018

Warm up

-Steady 400m jog/row

– Double/Triple Under Practice

 

Wod 1

5 x 2 min Windows

Max Burpee Box Jumps

 

Rest 1 min between Rounds

RX = 36/30”

 

Wod 2

18 min AMRAP

50 Double Unders

200m Run

50 Ring Dips

 

50 Double Unders

200m Row

50 Toes to Bar

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WOD 14/5/18

By |May 13th, 2018

Warm up

5 min AMRAP

– 10 Cals Row/ski

– 10 Slow air squats

– 10 Lunges

– 10 Walk outs

 

– J.E + Barbell warm up

 

Wod 1

7 min EMOM

3 OHS

Rest 1 min

7 min EMOM

3 Squat Cleans

 

*build weight over sets

 

Wod 2

Rainhills Mashup

Rebound Chipper

 

21 Clean 40/25

21 HSPU

15 Clean 60/40

15 HSPU

9 Clean 80/55

9 HSPU

 

16 min cap

 

HSPU’s

– No plates

– RX = Strict to small abmat

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