Workout Of The Day

WOD 24/10/17

By |October 23rd, 2017

Warm up

– 3 x 20 Pulls ski erg

– Barbell warm up

 

Wod 1

15 Min Alternating EMOM

– 10m HS Walk*

– 12 KB SDHP 32/24

– 20 Ab Mats

 

*Scale to 2 wall walks

 

– Spend 5 mins warming up snatch

 

Wod 2

In a 18 Min Window

– Establish a 2rm Squat/Power Snatch

(7 mins)

 

Rest 1 mins

 

In Remaining time AMRAP

6 Hang Power Snatch 50/35

12 Pistols*

 

*Scale to 2x air squats

Comments Off on WOD 24/10/17

WOD 23/10/17

By |October 22nd, 2017

Warm up

Barbell Warm Up

 

Wod 

10-9-8-7-6-5-4-3-2-1

– Cluster 60/40

– Bar Facing Burpee

– Power Cluster

– Bar Over Burpee

– Push Jerk

 

45 Min Cap

 

 

 

Comments Off on WOD 23/10/17

WOD 20/10/17

By |October 19th, 2017

Warm up

General class warm up

 

Wod 1

One workout on the hour every hour workout.

 

Wod 2

Friday Pump Session

Bench Press

Build to a heavy single (no misses)

Then max reps at:

90%

80%

70%

60%

50%

40%

20 mins

 

Comments Off on WOD 20/10/17

WOD 19/10/17

By |October 18th, 2017

Warm up

1 mile row/ski for time (Bike 3k)

10 mins

 

Wod 1

14 Min Alternating EMOM

– 30 Double Unders

– 1 Squat clean + 1 Front Squat (add weight every round)

 

Wod 2

Open 15.3

14 Min AMRAP

7 Muscle Ups*

50 Wall Balls

100 Double Unders

 

*Scale to 2x Ring Rows

 

Comments Off on WOD 19/10/17

WOD 18/10/17

By |October 17th, 2017

Warm up

Run/ski/row

– 400m then

Barbell Warm Up

 

Wod 1

For time

10 Bar facing burpees

20 Calorie Row

40 Dumbbell Snatch 22.5/15

80 Double unders

 

In remaining time build to a 6 Rep Max

– Power/Squat Snatch

 

15 Min Cap

 

Wod 2

For Time:

40 Deadlifts 80/55

40 Ring Dips

40 Bar Facing Burpees

40 Chest to Bars

 

18 Min Cap

Comments Off on WOD 18/10/17

WOD 17/10/17

By |October 16th, 2017

Warm up

General warm up and workout setup

 

Wod

37 Min AMRAP

15 Clean & Jerks 40/25

15 HSPU

15 Box Jumps

 

Every 3 Rounds

– 20 Cal Row/15 Cal Ski

 

Comments Off on WOD 17/10/17

WOD 16/10/17

By |October 15th, 2017

Warm up

– Complete 1 max set of muscle ups or tekkers

 

Wod 1

15 Min Alternating EMOM

– 5 Bar Muscle Ups (Or 10 dips)

– 10 Strict Press 40/25

– 20 Abmat sit ups

 

Then build STOH weight for workout 2

 

Wod 2

5 Rounds

15 Toes to Bar

5 STOH 90/60

15 Min Cap

Comments Off on WOD 16/10/17

WOD 13/10/17

By |October 12th, 2017

Warm up

– Noughts and Crosses Warm Up

 

Wod

14.1

10 Min AMRAP

30 Double Unders

10 Power Snatch 35/25

 

Rest 5 Mins

 

12.3

18 Min AMRAP

15 Box Jumps

12 Push Press 50/35

9 Toes to Bar

Comments Off on WOD 13/10/17

WOD 12/10/17

By |October 11th, 2017

Warm up

Run/bike/ski 300m

– Barbell Warm Up

 

Wod 1

Build to a Heavy of the Complex

– 4 Snatch Pulls

– 1 Power/Squat Snatch

15 Min Cap

 

Wod 2

Running Karen

For Time:

150 Wall Balls

 

Every time you break

– 100m Sandbag run

15 Min Cap*

 

*Max power cleans at snatch complex weight in remaining time.

 

Comments Off on WOD 12/10/17

WOD 11/10/17

By |October 10th, 2017

Warm up

– General warm up for WOD

– Muscle up tekkers, drills and scales

 

Wod 

33 Min AMRAP

400m Run

30 Target Burpees

20 HSPU*

10 Ring Muscle Ups**

 

*Scale to HR Press Up

 

**Scale to Ring Dips x2 or alternative muscle up progression

 

Comments Off on WOD 11/10/17