Workout Of The Day

WOD 16/1/18

By |January 15th, 2018

Warm up

Steady 800m jog/row

3 mins

 

Push/pull muscle up warm up

5 mins

 

Wod 1

Muscle Up 1A

 

Est max strict c2b

1 min rest

Est max strict dips

 

5×5 Strict C2B*

5×5 Strict Dip*

5×10 DB Clean and press alternating arms (AHAP)

 

*Add weight (vest / dumbbell / plate if too easy)

 

Wod 2

15 min AMRAP

 

16 OH Lunges 50/35

 

2 Rounds

8 Press Ups

8 Ring Dips

8 HSPU

 

16 OH Lunges 50/35

 

2 Rounds

10 Press Ups

10 Ring Dips

10 HSPU

 

*Continue adding 2 reps every 2 Rounds

 

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WOD 15/1/18

By |January 14th, 2018

Warm up

5 min AMRAP

-10 Cals

-10 Slow air squats

– 5 Walk outs

 

– J.E + Barbell warm up

 

Wod 1

Every 90 seconds building

 

Front Squat

4 x 6

 

Hang Power Snatch

4 x 3

 

Snatch Deadlift

4 x 2

 

18 mins total

 

Wod 2

8 min AMRAP

2-4-6-8…

Hang Squat Clean* 60/43

Bar Facing Burpee

 

 

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WOD 12/1/18

By |January 11th, 2018

Warm up

General warm up then build weight for Thruster/Deadlift

 

Wod 1

Christine

3 Round

500m Row/Ski

12 Deadlift BW

21 Box Jump

18 min Cap

 

Wod 2

Open Wod 15.5

27-21-15-9

Cal Row

Thrusters 43/30

18 min Cap

 

Busy class?  WOD 1 and WOD 2 interchangeable.  Half start on each.

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WOD 11/1/18

By |January 10th, 2018

Warm up

– Complete 4 x 10 Pulls on Ski erg

– Barbell rack warm up

 

Wod 1

Establish a 1rm

– Strict Press

– Push Press

– Push Jerk

– Split Jerk

*Pick 2-3 and focus on those movements

18 min Cap

 

Wod 2

JST Compete 18.1

14 min AMRAP:

80 Cal Row

60 Wall balls

40 DB Hang Squat Cleans 22.5/15kg*

20 Bar muscle ups

 

*Sub for kettlebells or 50/35kg barbell

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WOD 10/1/18

By |January 9th, 2018

Warm up

– Squat warm up for wod

 

Wod 

Chau Piernas

(Goodbye Legs)

 

800m Run

10 Back Squat 50/35

6 HSPU

20 Back Squat

6 HSPU

30 Back Squat

6 HSPU

40 Back Squat

6 HSPU

 

50 Box Jumps

 

40 Back Squat

6 HSPU

30 Back Squat

6 HSPU

20 Back Squat

6 HSPU

10 Back Squat

800m Run

 

45 min cap

 

 

 

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WOD 9/1/18

By |January 8th, 2018

Warm up

Shoulder warm up.

Begin barbell warm up on conclusion of WOD 1.

 

Wod 1

On 0:00

Max rep pull ups

 

On 4:00

500m row for time

 

On 8:00

500m ski for time

 

On 12:00

1600m bike for time

 

16 mins

 

Wod 2

Cindy Full of Grace

3 Rounds

3 rounds of Cindy

10 Clean & Jerks 60/40

 

20 min Cap

 

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WOD 8/1/18 – Test Week

By |January 7th, 2018

Warm up

– Muscle Ups variations

– J.E warm up

 

Wod 1

Establish a 1rm

– Back Squat

– Front Squat

 

In remaining time establish a max set of

-Ring/Bar Muscle Ups

 

18 Min Cap

 

Wod 2

Open Wod 16.2

In 4 min Window

25 Toes to Bar

50 Double Unders

15 Squat Cleans 60/40

 

If completed +4 mins

 

25 toes to Bar

50 Doubles

13 Squat Cleans 80/55

 

Rnd 3 = 11@ 100/65kg

Rnd 4 = 9@ 125/80kg

 

If eliminated AMRAP that round to 16 Mins

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WOD 5/1/18

By |January 4th, 2018

Warm up

3 Rounds

– 14 Burpees

– 7 Strict Pull Ups

 

Empty bar OHS warm up

 

Wod 1

5 Rounds

300m Ski/750m Bike

10 OHS 70/45

16 min Cap

 

Wod 2

12 min AMRAP

1 Squat Snatch 70/45

3 Clean & Jerk

30 Double Unders

 

*Use same weight as wod 1

 

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WOD 4/1/18

By |January 3rd, 2018

Warm up

Run/row/ski for 2 mins then…

Warmup movements for the wod’s

 

Wod 

‘First Degree’

33-27-21-15-9-6-3

Wall Balls

SDHP 43/40

Box Jump

Cal Row

Push Press 43/30

Cal Bike

 

45 min Cap

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WOD 3/1/18

By |January 2nd, 2018

Warm up

300m Run/row/ski

Barbell warm up

 

Wod 1

Build to a Heavy of the Complex –

– 3 Shoulder to Overhead

*from the floor

 

Wod 2

17.2 Variation

12 min AMRAP

2 Rounds

15 OH Lunges 43/30

16 Toes to Bar

8 Power Cleans

 

Then

 

2 Rounds

15 OH Lunges 43/30

16 Bar Muscle Ups

8 Power Cleans

 

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