WOD WOD, November 19, 2018

November 18, 2018

Thrust we Must

Warm-up
A) Hips / Front rack prep
B) All things cleans 🙂
Hang Clean (Weight)
15 Minute Open Window

Build to a heavy set of 3

No more then 7 sets required

*Option : Hang Squat Snatch

Hang Snatch (Weight)
Metcon (AMRAP – Rounds and Reps)
CROSSFIT

8 Minute Ascending AMRAP

3-6-9-12-15-18…

Bar Facing Burpee
Thruster 42.5/30kg

OPTION

BB: Reduce load –
BFB : Nurpee / Step over

This is a a fast paced workout and should be hit with a full head of steam. If you overload the BB – you will be looking at it for the majority of the 8 minutes…not what we want… light and fast will hit the sweet spot !

COOL DOWN
A) Quad Roll
B) Couch Stretch

WOD WOD, November 18, 2018

November 17, 2018

Sunday Funday

Metcon (AMRAP – Rounds and Reps)
In Pairs : AMRAP 20 mins :

30 x DB Step Ups 15/10kg on 20" box
60 x Ball slams 15/9kg
90/70 x cal bike or ski
120 x dubz

Share all reps and cals as you please ladies and gentlemen, this is a ripper

WOD WOD, November 17, 2018

November 16, 2018

Follow the Leader

Metcon (AMRAP – Rounds and Reps)
AMRAP in 25 Minutes

21/18 x cal Row
18 x KB Swings 24/16kg
200m Run
15 x Wall Balls 9 / 6kg
12 x Burpees

P1 Does 21/18 cal row
P2 Does 18 x Swings
P1 Does 200m run
P2 Does 15 x Wall Balls
P1 Does 12 x Burpees…..

P2 will then start the next round on the rower..

Friday Feelzzz WOD, November 16, 2018

November 15, 2018

Sweaty Spaghetti

Metcon (Time)
Sweaty Spaghetti – In Pairs

Running Clock

0-12 mins
Buy In

400m run each

Into

Assault Banger

3 Rounds
40/30-cal. Assault Bike (share reps)
20 Burpees (share reps)

Rest to the 15 min mark (3mins )

From 15 -27 mins (12 mins)

Muscle-up Clean Madness

8 rounds for time of: (round for round)

2 bar muscle-ups
4 cleans 80/55kg

Scaling

BMU – 4 x C2B or P.UP or banded pull up

Cleans – decrease load

Rest from 27-30 mins (3 Mins)

From 30 Min mark

Holy Bells of Fire

8-10-12 reps of:
Handstand push-ups
DBL KB Deadlift 24/16kg
DBL KB Front Rack Lunges Alt

*Round for Round

Scaling

HSPU – HR Push up
Kb – decrease load

Buy Out

400m Run each

WOD WOD, November 16, 2018

November 15, 2018

Full Gasser

Front Squat (Weight)
Every 3MOM x 4 Sets

8 x FS @ 60-65 %
Superset
8 x Box Jumps AHAP

Metcon (AMRAP – Reps)
2 Minutes work
2 Minutes rest
x
4 sets

10 x Hang Power Cleans 52.5/35kg
Sprint 200m
Max Reps Shoulder 2 Overhead 52.5/35kg

Score equals total S2OH combined over 4 sets

Goal : At least 30 seconds on S2OH each round

OPTIONS:

*Reduce barbell load – need to be cycling through cleans FAST

WOD WOD, November 15, 2018

November 14, 2018

Icing on the cake

Warm-up
A) Shoulder MOB x 5 Mins

B)

8 x Half kneeling KB press per side
8 x Scap Push Ups
8m x Banded Baby Walks
8m x Monster walks P/side

x 2-3

Gymnastics
Body weight / unilateral strength day

25 Minute open cap at conversational pace aiming for 5 sets of each movement

A)Weighted Pull up ( 5 x 5 ) Bands / RR

B) Weighted dip from boxes ( 5 x 5 ) Negative / Band resisted Push up / Ab mat push up

C) Weighted DB Step Up ( 5 x 10 ) Body weight

*Set up in teams of 3
*Work movement for movement rotating

Metcon (Calories)
SURPRISE FINISHER

Olympic Weightlifting WOD, November 15, 2018

November 14, 2018

OLY CLUB

Warm-up
A) Difabio Flow
B) Barbell tech – Clean and Jerk
Clean and Jerk (Weight)
20 Minute open cap

3-3-3-2-2-2-1-1-1

"3×1" is at the same weight – top end but still sub maximal , these reps should be heavy but not missed

*REST Wisely

Back Squat (Weight)
E3MOM x 4 Sets:

6 Reps @ 70 %

2-0-X-2

WOD WOD, November 14, 2018

November 13, 2018

Snatch n Grab

Overhead Squat (Weight)
"Rumble in the Jungle complex"

Every 2.00 x 7 Sets

1 x Snatch ( or power snatch )
Plus
2 x Overhead Squats

* Add load over sets to a max
*If new to the movement – focus on quality and progression

If no OHS : 3 x Power Snatches building

Metcon (AMRAP – Rounds and Reps)
AMRAP in 10 Minutes

6 x Toes 2 Bar
8 x Burpee onto 20kg bumper plate
10 x D/b Snatch ( 5/5) 22.5/15kg Alternating arms

T2B : Low bar / Knee 2 Chest
DB : Hang snatch / reduce load

WOD WOD, November 13, 2018

November 12, 2018

You go I go

Metcon (Time)
Conditioning -24 Minute cap

In Teams of 2 : 5 Rounds for time

100m x Sandbag run 20/10kg
200m x Run
40/30 x Calorie Row

P1 Does sandbag run followed by P2
P1 Does 200m run followed by P2
Share row cals as pleased

If low on sandbags – use dead ball

Sandbag – Reduce Load

Gymnastics
Skill Play : Handstands

Pick a skill and drill it

Handstand walks
Handstand Holds
Wall Kick ups / Finger drills
Boxed Walk ups

HAVE FUN WITH IT

WOD WOD, November 12, 2018

November 11, 2018

Deadly sing ANNIE

Warm-up
A) Hip Flow
B) DL / PRESS / DUB / GLUTE prep
Deadlift (Weight)
ROTATING EMOM x 15 Minutes

Minute 1 :

5 x Deadlifts @ 70-75 %

*Reset @ Bottom

Minute 2 :

5 x Shoulder Press @ 70-75 %

*Reset @ bottom

Minute 3 : REST

NO MISSED REPS FROM OVER REACHING PLZ – PULL IT BACK IF NEED BE

Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups

OPTIONS ( 10 MIN CAP )

A) 30-25-20-15-10 ( Dubz only )

B) 100-80-60-40-20 ( Singles only )
35-30-25-20-15 Sit ups

*We have been drilling the dubz of late…. time to put them to the test 🙂

Shoulder Press (Weight)