WOD WOD, November 19, 2019

November 18, 2019

Dumbells n Dubz

Warm-up
A) Bike 4 x 30/30
B) Squat Prep :2 Sets of

10m Lateral Band walk/side
20 Second Shoulder tap
10m Banded walk forward / backward
20 Second side plank L
10 x Banded Glute Bridge
20 Second Side plank R

Back Squat (Weight)
E3M x5 – 50-60%
Set 1: 4 Reps
Set 2: 8 Reps
Set 3: 12 Reps
Set 4: 8 Reps
Set 5: 4 Reps

*After each set perform 10 banded pull aparts

Metcon (Calories)
Cardio Option (
3-2-1 min on any machine
3-2 min rest between
*Score equals total cals
Metcon (Time)
3RFT:

50 DU
10 SA DB squats
35 DU
10 DB hang clean and jerks
20 DU
10 Burpees over DB
2min rest after each round

Rx 22.5/15
15min cap

OPTIONS:

Dubz : 20/15/10, or 50-40-30 singles
DB : Reduce load

WOD WOD, November 18, 2019

November 17, 2019

MASS Monday
Pure strength to start the week…. intensity will BRB !

Deadlift (Weight)
Pure strength:

0-10mins ( E2:30mins )

Deadlift 5-10-15 ( 20?)
reps @ 50%

* (P1-5, P2-5, P3-5, P1-10, P2-10, etc)
*T and G reps
*NOT maxing out – keep it crisp

10-20mins ( E2MOM )

5×5 Push press (from floor) work upto around 70%

20-30mins ( E2MOM )

5×5 Strict pull up (add weight each round) or
5×5 banded pull ups

*Grab a buddy or 2 and work together

Push Press (Weight)
Weighted Pull-ups (Weight)
Metcon (AMRAP – Reps)
TABATA:

Ab mat sit up

*Hands touch floor behind head / in front of feet

WOD WOD, November 17, 2019

November 16, 2019

Sustainable Sunday
Boy o Boy she has been a big week, particularly on the ol legs…. let’s get the rig back into tip-top shape ready for the week ahead…..

Today, much like last Sunday, we will be looking at some pacing work which will have just enough spice, but, won’t send you over the edge.

Good Vibes / Good Feelz… Sunday morning done right

Warm-up
A) Gym flow
B) Mock run through of workout: 1 x full round @ back off pace
Metcon (Calories)
In teams of 3, 3 rounds of the following, leaving every 3 minutes ( 27 minutes total )

P1 :
400m Run – not sprint

P2:
90 Seconds Assault bike @ sustain

*Last week we hit 45 second efforts, this week we double the work time and reduce the rest period, back it off. If you held 75RPM last week, look to hold 65-70RPM this week – No sprinting / drop offs

P3:
75m Dual KB FR Carry, into 75m Dual KB Farmers Carry

*Each station has a 2 minute cap to ensure a 1 minute rest between stations is achieved

*Reduce Distances / loads to stay under 2 minute cap

Core / Stability
3 Sets

15 Second side plank L
15 Second side plank R
30 Second Push Up support
30 Second Rest

WOD WOD, November 16, 2019

November 15, 2019

Super Saturday

Metcon (Time)
In Teams of 2

100 x KB Swings
*Buddy Holds plank
100 x Burpees
*Buddy Hangs from PU bar
100 x Ab mat sit ups
*Buddy holds Deadball
100 x DB Box step Overs
*Buddy Holds Bumper plate Over head

WOD WOD, November 15, 2019

November 14, 2019

20.5…ISH

Warm-up
3 Sets:

5 x Sumo Stance Inchworm walkouts + heel tap
5 x Spiderman lunge rotations p/side
5 x Stationary Footy Kicks p / side
30 Second Buddy assist Pull up bar T spine opener

Accessory
In Same pair as for WOD / 12 Minutes M4M

6 x SA KB Squats p/side
6 x KB Halk Kneeling Press p/side
6 x Ring Rows ( Tempo )
6 x Shoulder taps p/side from PU

Metcon (Calories)
20.5 or version of

AMRAP 18 – w/ a partner

Partner 1 – works through
50 Burpee pull ups
150 Wall balls

Partner 2 – cals on the rower

*Rx+ 40 burpee bar muscle ups
*Score is max cals
*swap partners as pleased
*if you finish burpee PU/WB you rest

OPTIONS:
BPU : Burpee knee tuck
WB : Load / Distance / Goblet squat

WOD WOD, November 14, 2019

November 13, 2019

Handy Andy

Warm-up
AMRAP 8
100m Run
5/5 DB strict press
5 Inch worm walk outs
20sec Hollow hold

Gymnastics
Handstand walking skill session pre WOD 10 minutes / Work in Pairs of likeability

1) Unbroken meters. 1m, 2m, 3m, 4m… start at one if miss ( You go I go )

2) Kick up to guided walk ( resting buddy to support )
*Work this one in alternating EMOM style ( You go I go )
*Must be stable / confident / competent
*Teach people how to spot and guide properly

3) Kick up to wall shoulder taps/plate taps
*Work this in alternating EMOM style ( You go I go )

4 ) Kick up to hold / Wall walk to hold
*Work this in alternating EMOM style ( You go I go )

Metcon (AMRAP – Rounds and Reps)
AMRAP in 16 Minutes w/buddy

8 x Toes 2 Bar
9 x DB Power Cleans ( 2 x DB )
10 x 10m Shuttles ( add 1 x shuttle each round )

RX 22.5/15kg x 2

OPTIONS:

T2B : Straight leg raise / V up
DB : Reduce Load / SA
Shuttles : Shuttle

Olympic Weightlifting WOD, November 14, 2019

November 13, 2019

Cycle 11: Volume wk 1

Snatch (Weight)
E2M

3×3 @ 50%
3×3 @ 60%
3×3 @ 65%

Clean and Jerk (Weight)
E2M

3×2 @ 50%
3×2 @ 60%
3×2 @ 65%

Front Squat (Weight)
10mins

Work up to double between 70-80%
*6 attempts max

WOD WOD, November 13, 2019

November 12, 2019

MID WEEK EMOMAFY

Warm-up
A)5×30/30 machine/banded squat
B BB tech with hip flow between positions
Metcon (AMRAP – Reps)
EMOM 25
Min 1: 15/12 cal row/ski
Min 2 & 3: 300m Run
Min 4: 30sec Max hang squat cleans
Min 5: Rest

Rx 42.5/30
Rx+ 50/35 (minimum sets of 4)
*Score is HSC
*All start on rower

OPTIONS:

*Row/ski: drop reps to 12/9
*Run: drop distance or bike
*HSC: Reduce weight/hang power cleans ( BACK )

COOL DOWN
Extended Foam Roll !

WOD WOD, November 12, 2019

November 11, 2019

Holy Quadmother

Warm-up
A) Chest/lat work
B) BB tech mixed with step ups
Power Snatch (Weight)
E2M x6

3 Power snatch

*Stay at 50-60%
*Add 1 rep each round (3-4-5-6-7-8 reps)
*TnG reps, if you cant then go lighter to focus on tech
*DONT SMASH THE NEW 5’s !

Metcon (AMRAP – Reps)
E2M x6
10 Box jumps
6 Power snatch

Rx 42.5/30

*Score is total reps (if you did them all: 108)
*Dont smash the new 5’s

OPTIONS:
BJ: Step up
PS: Keep the same reps, just reduce weight

Accessory
4 Sets w/buddy ( start on alt stations )

30 Second reverse grip passive hang
30 Second low ring support
60 Second rest

WOD WOD, November 11, 2019

November 10, 2019

Push n Pull

Warm-up
Bench Prep / Bodyweight flow / skip play
Bench Press (Weight)
Bench Volume

E3M x6 : 8 Reps

Set 1,2,3: 50%
Set 4,5,6: 60%

*After each set perform
3 Strict pull ups/5 Ring rows +
10 Banded pull aparts

Metcon (AMRAP – Rounds and Reps)
AMRAP 12

10-20-30-etc Double unders
6 Burpee pull ups

Rx+ 3 Burpee bar/ring MU’s (must do DU’s)

OPTIONS:

DU: Same reps for singles
Pull up: Burpee jumping, Burpee SDHP

Core / Stability
Tabata rotating through:
Hollow
Side plank R
Superman
Side plank L