WOD WOD, February 22, 2020

February 21, 2020

Super Saturday

Metcon (AMRAP – Rounds and Reps)
In pairs , AMRAP in 24 minutes

8 x BBJO
12 x DB Squats ( 2 x DB )
9/6 x Cal row
*Increase row by 1 cal each effort

Rx
24/20"
22.5/15kg x 2 DB

WOD WOD, February 21, 2020

February 20, 2020

Friday @ The Bar

Snatch (Weight)
Pure Weightlifting Part A
Snatch work

EMOM 6
1 Snatch pull + Hip snatch 40-50%

straight into

EMOM 6
1 Snatch pull + hang snatch 45-55%

straight into

EMOM 6
1 Snatch pull + snatch 50-60%

FOCUS: Catch position & extensions over weight
SCORE: Last EMOM’s weight

*If you dont like snatches or are scared of them,
today is the day to break that. Even if it means working
with an empty bar.
Let’s build some tech and confidence!

Power Clean (Weight)
Pure Weightlifting Part B
Clean work
E90sec x5

5×4 TnG Power cleans 50-70%

FOCUS: Cycling the bar smoothly with no stops
SCORE: Weight

Pure Weightlifting Part C

E90sec x5
2 Snatch high pulls (with same PC weight)

FOCUS: Leg drive NOT arm pull
SCORE: Weight

Friday Feelzzz WOD, February 21, 2020

February 20, 2020

Friday Feelzzz at the bar 🙂

Metcon (Time)
Friday Feelzzz at the bar 🙂

From 0-15 mins

Work to a max of:

1 High Hang P.Snatch
1 Hang P.Snatch
1 P.Snatch

Rest 15-20 mins

From 20- 35 mins

Work to a max of:

1 High Hang P.Clean
1 Hang Power Clean
1 Power Clean

Rest 35-40 mins

From 40 mins

In Pairs – share however

60/50 Cal Assault Bike
60 Ring Dips
60 Russian Twists – 20/10 kg plate

Rest 1 min

50/40 Cal A.B
50 Ring Dips
50 Russian Twists

Rest 1 min

40/30 Cal A.B
40 Ring Dips
40 Russian Twists

Regressions:

Ring dips – box ring dips or box dips
R.Twists – lighter plate or no plate

Olympic Weightlifting WOD, February 20, 2020

February 19, 2020

Cycle 2: Basics Wk4

Metcon
Muscle Sn + OHS

EMOM 5: 1+2

Bar only
Snatch (Weight)
1 rep E90sec x10

1-5: work up
6-10: 70-75%

Clean and Jerk (Weight)
1 rep E90sec x10

1-5: work up
6-10: 70-75%

Back Squat (Weight)
E3M x5

Work upto 1×5 @ 70%

*if you did last week, increase 2.5kg

WOD WOD, February 20, 2020

February 19, 2020

Rump Day WK 6

Back Squat (Weight)
E3M

1×3 @ 45-55% (warm up set)
3×3 @ 65%

*3sec pause 1st rep only
*Strict %, Strict pause

*after each set perform:
30sec hollow hold (1 leg out only)

Metcon (Time)
For time

50 Wall balls
100 DUBZ –
6 Bar MU’s

5min rest & REPEAT
*7min cap each round

Rx+ Ring MU’s
SCORE: Round 1 & Round 2

MODZ
BMU: 10 Pull ups/15 Ring rows
DU: 60 DU / 100 Singles

WOD WOD, February 19, 2020

February 18, 2020

Mid Week clean out

Metcon (Calories)
In teams of 4

Every 4 Minutes x 6-7 sets ( 24/28 mins )

60 Second bike effort
60m Dual KB FR Carry

*Set up as en EMOM with team
* Quick rotations – especially on carries
*2 mins on / 2 mins off essentially as an individual
*Score equals total team cals
*Hold pace on machines

Rx 24/16kg x 2

Gymnastics
Handstand walk finisher/playtime

10 Minute open cap

Play with handstands
*E2MOM: 8 x Banded pull apart

WOD WOD, February 18, 2020

February 17, 2020

Consistency is key

Close Grip Bench Press (Weight)
GIANT SET – UPPER / MID LINE

E4MOM x 3 Sets

Min 1 : 8 x CGBP @ 3011
Min 2 : 8 x DB elbowing row p/side @ 2111
Min 3 : 20 Second weighted / non weighted side plank p/side
Min 4 : FULL REST

*CGBP @ 50-60%1RM
*Tempo focus

Metcon (Time)
5 sets for consistency: 18 min cap

6 x HSPU ( MUST BE U/B )
12 x Alt DB Snatch
60m x KB FC
REST / WALK 2 MINS

SCORE : Each set individually ( 5 )

Rx :
DB : 22.5/15kg
KB : 24/16kg x 2

RX+: Deficit HSPU

MODZ
DB : Reduce Load / Hang
HSPU : 1 ab mat only, Push Ups , no in betweens

WOD WOD, February 17, 2020

February 16, 2020

A solid start

Metcon (Time)
A Solid Start.
4 rounds (each) – with a partner
400m Run
12 TTB
12 DB box step overs

Rx 2×22.5/15

*28min cap

SCORE: Total time

MODS

Run: Row 400m
TTB; Highbar/lowbar, Straight leg raise, V-up, Sit up
Step overs: reduce load

WOD WOD, February 16, 2020

February 15, 2020

Sustainable Sundays

Metcon (Calories)
Choose a machine – BIKE / SKI

With a buddy – total 24mins (12 each)

A) E3MOM x 12 mins (4 sets each)

90 second effort each (90/90)

B) E2MOM x 8 mins (4 sets each)

60 second effort each (60/60)

C) EMOM x 4 mins (4 sets each)

30 second effort each (30/30)

* Focus on consistent sustainable intervals
* Output should increase slightly from our 90-60-30 sec blocks
* Record total team cals at completion each block
* Quick transitions
* No rest between A-B-C

NECESSITIES – Finisher

EMOM x 9

1: 30 sec Dbl KB FR Hold
2: 30 sec bumper plate bent over row
3: 30 sec hollow hold