Olympic Weightlifting WOD, April 2, 2020

April 1, 2020

Cycle 4: Cleans & Front squats Wk2

Snatch (Weight)
E90sec x10

2 @ 70%

*first 5 sets are warm up jumps
*Record 70%

Clean (Weight)
E90sec x 10

4×2 @ 80%

*first 6 sets are warm up jumps
*Record 80%

Front Squat (Weight)
Work upto 1×2 @ 85%

Accessory
EMOM 10
1- 8-10 Good mornings
2- 8-10 V-ups

WOD WOD, March 27, 2020

March 26, 2020

Friday at the bar

Metcon (Time)
2 Sets

15 Squat jumps over bar
10 Clean and jerks
30 Pull ups
10 Clean and jerks
15 Squat jumps over bar

Repeat at 10min mark
*6min cap on first round
*18min cap total

Rx 50/35
Rx+ 60/40 & C2B

SCORE: Time for round 1 and round 2

Power Clean and Push Jerk (Weight)
Power Clean to Push Jerk max

Post WOD strength

20-30mins

Work upto heavy Power clean and jerk

*if you dont want to go heavy, dont, work some
extra technique under fatigue and encourage
the heavy hitters

*Power clean and push jerk/split jerk

WOD WOD, March 26, 2020

March 25, 2020

Tailpipe-ish

Metcon (Calories)
Tailpipe-ish

6 sets

Rotating EMOM

P1: 40sec row

P2: 40sec Offset KB hold (1 FR, 1 SC) 2×20/12

P3: Rest

Rx+ 24/16
SCORE: Row cals
*Change arms each set
*All Start of rower

MODZ

KB Hold: Reduce load

Gymnastics
Post WOD Tabata
Alt btw
Gymnastics bridge & Sit ups

Olympic Weightlifting WOD, March 26, 2020

March 25, 2020

Cycle 4: Cleans & Front squats Wk1

Snatch (Weight)
E90sec x10

2 @ 70%

*first 5 sets are warm up jumps
*Record 70%

Clean (Weight)
E90sec x 10

5×3 @ 70%

*first 5 sets are warm up jumps
*Record 70%

Front Squat (Weight)
Work upto 1×2 @ 80%

Accessory
EMOM 10
1- 8-10 Good mornings
2- 8-10 V-ups

WOD WOD, March 25, 2020

March 24, 2020

FIreballs

Metcon (Time)
1min on/1min off x10

30 DU
Max wall balls

*Continue until you complete 150 wall balls or timecap

MODZ
WB: Reduce height/weight
DU: 30 Single skips

Holds and Carries
Odd Object walks – individual

AMRAP 12

60m OH KB carry (30m R, 30m L)
60m Med ball pec walk
20m Low bear crawl
REST 2 Minutes

WOD WOD, March 24, 2020

March 23, 2020

Bumpady Bump

Metcon (Time)
3 Sets

21 Plate Ground to overhead
400m Run
15 TTB
9 Nurpees onto plate
3min rest btw sets

20min cap

Rx 20/10kg plate

MODZ:
Plate GTO: Reduce load
Run: Distance or row
TTB: High bar/low bar/ Straight leg raise/ V-up/Sit up

Necessities
3 Rounds – Not in pairs

8/leg Front Foot elevated split squat @ 20X1 ( on 20kg plate )
8/arm SA DB Lat row @ 20X1
20m x Dual DB Death March ( 10m/10m )

*Use the same load for the duration
*Rest 2 minutes b/t sets
*KB x 2 OR DB x 2

WOD WOD, March 23, 2020

March 22, 2020

Strength v Cardio

Warm-up
AMRAP 8 – 2/3 rounds:

1min Ex oblique opener
Banded walks
5-10 tempo push-ups
10 KB swings

Back Squat (Weight)
Powerlifting 101 – Week 1

Back squat
12mins to work upto 1×5 @ 70%

3min rest/transition

Bench press
12mins to work upto 3×5 @ 55%

3min rest/transition

Deadlift
12mins to work upto 3×5 @ 55%

Bench Press (Weight)
Deadlift (Weight)

WOD WOD, March 22, 2020

March 21, 2020

Simple Sundays

Metcon (Calories)
AMRAP 30 – Groups of 3

P1: Max cals bike/ski

P2: 150m Recovery run

P3: Rest

SCORE: Max cals

*Rotate every 2mins

Post WOD PUMP
2 Sets

40 Seated banded rows
30 Banded tricep push downs
20 Banded bicep curls

Rest as needed btw sets
*Ideally use the same band for all movements

WOD WOD, March 21, 2020

March 20, 2020

Super Saturday

Metcon (Time)
Super Saturday

3 RFT

400m Run
12 x KB Goblet Reverse lunges
12 x Burpees
12 x KB Swings
REST 2 Minutes

Rx : 24/16kg
Rx+ 32/20kg

WOD WOD, March 20, 2020

March 19, 2020

Fruitcake Fridays

Shoulder Press (Weight)
E2M x 5

1 x Shoulder Press
2 x Push Press
3 x Push Jerk

*Add load
*FOCUS: Speed / connection of reps

Metcon (Time)
3RFT- 15min cap

15 TTB
30 DU
10 Strict HSPU
30 DU
1min rest btw rounds

MODZ

TTB: Straight leg raises
DU: 30 Singles
HSPU: Open standard, 15 Plate strict press