WOD WOD, September 19, 2018

September 18, 2018

Skills n Thrills

Metcon (Calories)
Team Engine Piece

In Teams of 3, AMRAP 24 Minutes for calories

5 x Burpee box Jump 24/20"
1 x Rope Climb – Roof
20 Second Assault Bike Sprint

* Score equals total cals
*Leave moniter ticking over

OPTIONS:

BBJ : Nurpee / Step Up
Rope : 15ft / 3 x Floor Pulls

Core / Stability
Coach Double J bringing that old school HARDCORE 🙂

WOD WOD, September 18, 2018

September 17, 2018

The Lions Den

Warm-up
A) 400m KB Mix carry
B) 3 Sets of
5 x KB Press per side
20m Carry per side
10m Bear Crawl
5 x Strict knee raises
Shoulder Press (Weight)
Compare to 27/5/18

Every 2.15 x 8 :

Set 1 : 5 @ 50 %
Set 2 : 3 @ 60 %
Set 3 : 2 @ 70 %
Set 4 : 1 @ 80 %
Set 5 : 1 @ 85 %
Set 6 : 1 @ 90-95 %
Set 7 : MAX
Set 8 : MAX

Metcon (AMRAP – Rounds and Reps)
AMRAP in 15 minutes

30 x Dubz
10 x S2OH 52.5/35kg
30 x Dubz
10 x T2B
400m Run

*Pace the run to avoid hitting the wall on other movements

Dubz : 15 per round / 60 x singles
S2OH : Reduce Load
T2B : Rings / Low Bar/ K2C / x 15 Ab Mat Sit Ups

WOD WOD, September 17, 2018

September 16, 2018

Deadliest Catch

Warm-up
A) 10 Minutes solid flow
B) Deadlift Specific prep
C) Glutes

Deadlift (Weight)
TEST : DEADLIFT

Every 2.30 x 8 :

Set 1 : 5 @ 50 %
Set 2 : 3 @ 60 %
Set 3 : 2 @ 70 %
Set 4 : 1 @ 80 %
Set 5 : 1 @ 85 %
Set 6 : 1 @ 90-95 %
Set 7 : MAX
Set 8 : MAX

OPTION :

Trap Bar
Sumo Deadlift

OR
E3MOM x 6

20m Sled Push building

Trap Bar Deadlift (Weight)
Sled Push (Weight)
20m max load prowler push
1000m Row (Time)
Max Effort 1000m Row

Empty the tank

Accessory
Back Therapy

2 Sets

10 x Cat Camel
10 x Bird Dog
10 x Deadbugs alternating sides

WOD WOD, September 16, 2018

September 15, 2018

Assaultimbanco
Nothing fancy , just plain and simple work capacity .

Big week , sore bodies , assault bike to the rescue

Bring your good vibes !

Metcon (Calories)
In Teams of 3 for total calories:

This workout is set as a 30 minute EMOM.

Each team member will perform 1 effort every 3 minutes with the "work"effort decreasing by 10 seconds each effort.

50 Seconds on / 10 Seconds off x 3
40 Seconds on / 20 Seconds off x 3
30 Seconds on / 30 Seconds off x 3
20 Seconds on / 40 Seconds off x 3
10 Seconds on / 50 Seconds off x 3

Once one full cycle is complete, start again at the top 🙂

WOD WOD, September 15, 2018

September 14, 2018

Ssse

Metcon (AMRAP – Rounds and Reps)
In teams of 2 : AMRAP In 25 Minutes

400m sandbag bag run ( 200m each )

20 Burpee box jump 24/20" ( shared as pleased )

400m run ( 200m each )

10 deadball over shoulder 55/35kg ( Shared as pleased )

300m KB farmers Carry 24/16kg ( Walk together swapping out as pleased )

RX Plus

65/45kg DB
32/20kg Bells

WOD WOD, September 14, 2018

September 13, 2018

Friday = Chest day bruh

Warm-up
3 Sets of

30 Second Reverse grip passive hang
6 x SA Kb Press + 20m walk
10m x Bear Crawl

Bench Press (Weight)
Compare to 26/3/18

Every 2:15 x 7 Sets

Set 1 : 5 @ 55 %
Set 2 : 3 @ 65 %
Set 3 : 1 @ 75 %
Set 4 : 1 @ 85 %
Set 5 : 1 @ 90-95 %
Set 6 : MAX
Set 7 : MAX

Metcon (AMRAP – Reps)
Friday Spice

Intervals : 30/30

Rotating EMOM 15 : 3 Sets ( Waves of 5 )

Minute 1 : Bike for cals
Minute 2 : Front Rack Reverse Lunges 20/12kg x 2
Minute 3 : Ski or Row for cals
Minute 4 : D/B Push Press 22.5/15kg x 2
Minute 5 : REST

Scoring :

Bike cals + ski cals + lunge reps + PP reps

RX PLUS : 24/16kg x 2

OPTIONS:

Lunge : Reduce load / BW
PP : Reduce Load

Friday Feelzzz WOD, September 14, 2018

September 13, 2018

Those Feels right in your Friday 😍

Snatch (1×1)
It’s that time you’ve all been waiting for 😁🤗😳

15 mins to test your 1 rep max

Warm up sets:

2 sets of 5 reps light

2 sets of 3 moderate load

Put some meat on the bone and load the bad boy up 🤪

Bench Press (1×1)
It’s that time you’ve all been waiting for 😁🤗😳

15 mins to test your 1 rep max

Warm up sets:

2 sets of 5 reps light

2 sets of 3 moderate load

Put some meat on the bone and load the bad boy up 🤪

Metcon (AMRAP – Rounds and Reps)
Lactic Acid City 💥💨💥

In Pairs

AMRAP 6 mins

10 OHS – 35/25
10 T2B

* Work movement for movement

Rest 2 min

AMRAP 6

8 Hang Power Snatch – 40/30
8 T2B

Rest 2 min

AMRAP 6

6 Power Snatch – 50/35
6 T2B

🤗🤗🤗🔥🔥🔥

Olympic Weightlifting WOD, September 13, 2018

September 12, 2018

OLY CLUB

Warm-up
A) Difabio Flow
B) Clean and Jerk BB Tech
Clean and Jerk (Weight)
20 Minute open cap

ENJOY

Accessory
4 x 8 RL : Light / Smooth
SUPERSET
4 x 8 Shoulder Press : Light / Smooth

WOD WOD, September 13, 2018

September 12, 2018

Power to the People

Warm-up
A) Gym Length athletc flow inc Cossack squats
B) Barbell Tech
Power Clean (Weight)
Last tested 24/5/18

Every 2:30 x 7 Sets

Set 1 : 3 @ 55 %
Set 2 : 3 @ 65 %
Set 3 : 1 @ 75 %
Set 4 : 1 @ 85 %
Set 5 : 1 @ 90-95 %
Set 6 : MAX
Set 7 : MAX

OPTION : Power Snatch

Power Snatch (Weight)
Metcon (Time)
For time : 10 Minute cap

50 x Dubz
21 x Lateral Burpees
12 x HPC 60/40kg
50 x Dubz
15 x Lateral Burpees
9 x HPC
50 x Dubz
9 x Lateral Burpees
6 x HPC

OPTIONS:

Dubz : 25/ 100 x singles
Burpee : Nurpee – Step Ups
HPC : Reduce Load

WOD WOD, September 12, 2018

September 11, 2018

HELEN
Last taken on 20/12/17….. get someeeeeeeee

Weighted Pull-ups (Weight)
Last competed 23/5/18

Every 2 minutes x 7 Sets

1-1-1-1-1-1-1

Add load as pleased

OPTION

A) E2MOM x 7 : # Bodyweight strict pull ups
B) E2MOM x 7 : 3 x Pause Banded

Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Run : 300m
Swings : Russian / Reduce Load
Pull ups : 6, 12 x Jumping / Ring Rows