WOD WOD, July 22, 2019

July 21, 2019

Party Pump Mondays

Warm-up
A) T Spine / Shoulder opener on benches
B) Shoulder act : Taps / Crawls / Hangs
Close Grip Bench Press (Weight)
E3M x 5 Sets :

4 x Close Grip Bench @ 75 %
Superset
20m Big Handles Farmers Carries

*Working weight remains the same across all sets

*Load up the Handles !

Metcon (Time)
5 rounds for time:

20 DU
10 DB shoulder to overhead (5/5)
20 DU
10 Alt DB snatch
20 DU
10 DB hang clean and jerk (5/5)
1min rest

Rx : 22.5/15kg

OPTIONS:

Reduce DB Load
10 x Dubz per round / 40 x single skips

WOD WOD, July 21, 2019

July 20, 2019

Sunday Sprint off
Beware of the shuttle ….

Metcon (AMRAP – Rounds and Reps)
In Pairs, AMRAP in 21 Minutes

50m Shuttle sprint ( 5 x 10m )
5 x Burpee Box Jumps 24/20"
40m Shuttle Sprint ( 4 x 10m )
3 x Deadball 2 Shoulder 55/35kg
30m Shuttle sprint ( 3 x 10m ) Tag in ya mate

*Round for round
*Box and Ball set up in front of rig
*Team start / tag line in front of KB racking etc
*Tag floor on each shuttle turn with any hand

OPTIONS :

DB : Reduce Load
BBJ : Nurpee Step up

Core / Stability
10 Minute EXTREME abs with coach JJ

WOD WOD, July 20, 2019

July 19, 2019

Circuit Saturday

Metcon
3 people per station
2 Rounds: 90 on/ 30 off (40mins)

1 – Rope climb
2 – Bike
3 – Slam ball
4 – Row
5 – AMRAP 5 Push ups + 10 Jump squats
6 – Bike
7 – DB HC&J (5/5)
8 – Ski
9 – Box jump overs
10 – Row

*No scoring, just enjoy the fitness

WOD WOD, July 19, 2019

July 18, 2019

Friyay Chippin
Looks can be deceiving.. this WOD is beastly…. ENJOY

Warm-up
Extended warm up

*Coach Surprise….. Fun n Games!

Metcon (Time)
"Meritorious" – 25 cap

30 x HSPU
40 x Pull Ups
50 x KB swing
60 x Ab mat sit up
70 x Burpee

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

OPTIONS:

HSPU : 1 x Ab mat / open standard / Push Ups
PU : Jumping / RR
KB: Reduce Load

*Those burpees are a grind for all. Stick around and support your mates until the very last rep, get them over the line!

COOL DOWN
FIRDAY CHILLS / STRETCH n BANTS

Friday Feelzzz WOD, July 19, 2019

July 18, 2019

Friday Feelzzz goes to Allstars Again 🙂

Metcon (Time)
SwanStrong

Workout Description – For time:⠀

15 Synchronised Overhead squats – 40/25kg
20m Handstand walk⠀

12 Synchronised Overhead squats – 50/30kg⠀
20m Handstand walk

9 Synchronised Overhead squats – 60/35kg
20m Handstand walk⠀

* Time cap 15 mins⠀

Scaled

OHS – 20/15, 25/20, 30/25
HS Walk – 10m or 30m OH Plate lunge 15/10kg

Metcon (Time)
Dirty D

Workout Description – For time⁠

4 x 100m Sprint⁠
4 x 20m Deadball carry⁠ 45/25kg
45 x Deadball Ground to Shoulder 45/25kg
4 x Deadball carry⁠ 45/25kg
4 x 100m Sprint⁠

Time Cap – 18 min

Rx+ – 65/45kg

Scaled

30x Deadball G2S – 45/25kg

Metcon (Time)
Clock Work

For time:

6 Synchro Squat cleans – 50/30kg⠀
6 Synchro Pull-ups⠀
⠀⠀⠀
8 Synchro Front squats – 50/30kg
8 Synchro Pull-ups⠀⠀
⠀⠀⠀⠀
12 Synchro Thrusters – 50/30kg⠀⠀
12 Synchro Pull-ups⠀⠀
⠀⠀
Part B -⠀⠀
⠀⠀
In the remaining time build to a max of the complex:⠀⠀
1 Squat clean⠀⠀
1 Front squat⠀⠀
1 Thruster⠀⠀
⠀⠀
Time cap – 12 mins

Scaled

30/20kg
Pull-ups – Synchro Burpee to 6" target

Clean + Front Squat + Thruster (1×1)
1x Clean
1x Front Squat
1x Thruster

Olympic Weightlifting WOD, July 18, 2019

July 17, 2019

Cycle 6: Snatch & Clean and jerk Wk 4

Snatch (Weight)
Every 2:30mins

1×3 @ 50%
1×2 @ 60%
1×2 @ 70%
1×1 @ 75%
1×1 @ 80%
1×1 @ 85%
1×1 @ 87%
1×1 @ 90%
2×1 @ 92%

*If you miss, no redo’s

Clean and Jerk (Weight)
Every 3mins

1x (2+2) @ 50%
1x (2+2) @ 60%
1x (2+2) @ 70%
1×1 @ 75%
1×1 @ 80%
1×1 @ 85%

Back Squat (Weight)
Every 3mins

1×2 @ 60%
1×2 @ 70%
1×2 @ 80%
1×2 @ 90%

WOD WOD, July 18, 2019

July 17, 2019

Zing n Bling

Warm-up
A) Banded Hips
B) Row 5 x 30/30
C) PC Tech
Metcon (Time)
Partner conditioning / lifting

In Pairs : AMRAP in 18 :

1750/ 1500m row
1200m run
Max power clean in remaining time

Score =

A) Time to finish conditioning piece
B) Team total load PC combined

*All bars start unloaded on the gym floor

Metcon (Weight)
Team total KG Power clean load

Core / Stability
Loaded Mid line Finisher :

EMOM 12 * 3 sets of each

1. 40 Second DB Hold
2. 40 Second Hollow Hold / Tuk Hold
3. 40 Second KB Rack Support
4 . 40 Second low ring support

WOD WOD, July 17, 2019

July 16, 2019

Squatamoli

Warm-up
A) Hip Flow + Front rack
B) Glutes / Squat Prep
Front Squat (Weight)
12mins to find heavy set of :

3 Front squats
straight into
6 Back squats

Aim-ish: 70% of FS

Metcon (AMRAP – Reps)
90/90 x 5 Sets

12/9 x cal bike / ski
12 x Box Jump Overs 24/20"
Max effort T2B in time remaining

RX +
15/12 cal bike / ski

OPTIONS:
T2B : High Low / V Up

*Buddy up, work on alternate 90s efforts

COOL DOWN
A) KB Psoas release
B) Banded Hips x 2 Mins

WOD WOD, July 16, 2019

July 15, 2019

Magical Unilateral

Warm-up
A) 5 min heart starter:
Inch Worm walk outs
Bear Crawls
Rolling sit ups
Shoulder Taps

B) Move into Unilateral Strength component

Accessory
AMRAP in 12 for quality :

50m SA Farmers carry
5-10 Strict pull ups (unbroken set)
50m SA FR carry
10-20 Push ups (unbroken set)
50m SA OH carry

*you pick the carry weight
50m R, 50m L

Metcon (AMRAP – Rounds and Reps)
AMRAP in 12 Minutes

16 x SA DB box Step Ups ( open standard ) 8/8
16 x SA DB PP – Same DB ( 8/8)
8 x DB Devils Press ( alt arms ) 4/4 same DB

Rx : 22.5/15kg / 24/20" Box

*Every 3 Minutes : 50 x Dubz including 0

OPTIONS:

DB : Reduce Load
Dubz : 100 x singles

COOL DOWN
Group stretch woth coach

WOD WOD, July 15, 2019

July 14, 2019

Naughty Nancy

Warm-up
Warm up Pt 1
AMRAP 6
Lat activation (5/5)
100m jog
10 Swings (Light)
3 Burpees

Warm up Pt 2
Barbell tech – Snatch / P/snatch

Snatch (Weight)
A) Every 30sec for 5mins , 1 rep @ 50%

Then, straight into

B) 7mins to work upto heavy single/1RM

Power Snatch (Weight)
Metcon (AMRAP – Reps)
Ascending AMRAP 9:

3-6-9-12….etc OHS
150m run

Rx 42.5/30

OPTIONS:

BB : Reduce Load
OHS Alternative – Front rack Lunge ( 2-4-6…. )

Scoring … Total OHS reps ( no score for runs )

COOL DOWN
Foam Roll T spine / Lats / Ant shoulder etc