WOD WOD, March 24, 2019

March 23, 2019

Sunday Funday
Today.. we explore the world of interval weight training ( IWT ) I did this little number on Monday and it sure as hell hit the spot 🙂

Metcon (Calories)
In pairs and for total calories :

A1: 6 Rounds ( 3 Rounds each )

60 x Seconds Assault bike for calories
5 x Deadball 2 Shoulder 55/35kg

*1 Work / 1 Rest

REST 5 MINUTES

A2: 6 Rounds for time ( 3 Rounds each )

16 x DB Goblet Squats 22.5/15kg x 1
60 x Second ski / row for calories

Score equals total combined calories over 12 rounds

WOD WOD, March 22, 2019

March 21, 2019

Friday Sprint Session

Split Jerk (Weight)
Paused Split Jerk

Every 2 Minutes x 7 sets :

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

*Add pause at bottom of initial dip position
*We built to a heavy double Feb 20th – try to surpass this

Metcon (Time)
"Sprint" For time

30/25 x Cal Assault bike ( 1:40 cap )
25 x Strict HSPU
50 x KB Swings 24/16kg
25 x Bupree Box Jumps 24/20"

*Run waves every 2 Minutes

OPTIONS :

Bike : Go to cap
HSPU : Open standard or HR Push Ups
Swings : Reduce Load
BBJ : Step Ups

WOD WOD, March 21, 2019

March 20, 2019

Strength Day
I want 25 total reps today – build to a heavy 5 and DONT miss any going for glory.

Missed reps = Missed gains , check the ego at the door

Warm-up
Deadlift Prep 101
Deadlift (Weight)
Every 4MOM x 5 Sets

5 x Deadlifts @ Build to a heavy set of 5 Reps
*Start at 40 % 1 RM and build accordingly
*I want the 5th set to be the max load today

Super set

20 Second x High Ring support ( MU if Possible )
Sub : Low Ring Support

*If you want to get muscle ups, you need to build your hold / positioning endurance!

Accessory
Strength Accessories

In Pairs 3 x Monster sets each

8 x DB Single arm rows per side
30 Second Front rack KB march
16 x Banded Tricep Push Down
30 Second Hollow or Tuck Hollow

Round for Round not Movement for Movement

Olympic Weightlifting WOD, March 21, 2019

March 20, 2019

The Climb Up – Week 4

Clean and Jerk (Weight)
EMOM 3
2 Cleans + 1 Jerk @ 50%

in the next 17mins

MAX OUT!

Snatch (Weight)
In a 10min window work upto

1×1 @ 85%+

WOD WOD, March 20, 2019

March 19, 2019

Mork n Mindy

Accessory
Gymnastics Basics – skill play – WOD prep

10-12 Minutes of continous flow at conversational pace

10 x Tempo RIng Rows
30 x Seconds Dubz play
50 m x DB overhead carry right
50m x DB overhead Carry left

Scatter gym and keep it light / fun

Metcon (AMRAP – Rounds and Reps)
AMRAP in 17 Minutes

400m Run
20 x DB HANG snatch 22.5/15kg ( 5/5/5/5 )
40 x Dubz
10 x DB SL Box Step Up 22.5/15kg ( open standard )
100m SA DB farmers carry 22.5/15kg

*Use the same DB for everything

OPTIONS
DB : Reduce Load
Dubz : 20 or 80 x singles

WOD WOD, March 19, 2019

March 18, 2019

Full Send
Grab a mate n go ALL IN

Warm-up
A) Banded Hips 60 seconds
Super set
Reverse grip passive hang 30 seconds

4 sets total

B) In Pairs – 4 sets each
P1 : Row – no straps – 30 seconds
P2 : KB RDL / KB Cossack / KB Goblet squat / KB around the world

Metcon (AMRAP – Rounds and Reps)
Buddy Conditioning

In Pairs : AMRAP in 23 Minutes

6 x Lateral Burpee over rower leg
12/9 x Cal row or ski
9 x DB Thrusters 22.5/15kg x 2
6 x Toes 2 Bar

Round 4 Round

OPTIONS :

DB : Use KB , Reduce Load, Front rack lunge
T2B : High low, strict knee raise

COOL DOWN
Recovery with coach

WOD WOD, March 18, 2019

March 17, 2019

March Benchmark ” Power Elizabeth”
We will be re – testing this puppy in 6 months time. Hold a standard that is repeatable, enjoy!

Warm-up
A) Shoulder Prep / Hip, Low back release
B) BB Tech all movements – coaches call
Metcon (Weight)
"Macho Man" Maxed OUT!

Every 3MOM x 5 Sets

3 x Power Cleans
3 x Front Squats
3 x Push Jerk

Build to max load with set 5 being the heaviest

Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips

10 Minute cap
Power Cleans

BB : Reduce Load
RD : 12-9-6 or Push Up

WOD WOD, March 17, 2019

March 16, 2019

Simplicity on a Sunday

Metcon (Time)
Teams of 3, 30min cap

3k Row
300 DU’s
3mile run (4.8km)

* break each section up how you like
* 1 person holding deadball 55/35
* ball must be picked up before starting movement
*movement to deadball, deadball to rest, rest to movement

* if deadball is dropped during work time each team member must do a dball over shoulder before continuing

Metcon
Midline Madness

30sec on/30sec off x2

Plank
Right side plank
Left side plank
Flutter kicks

WOD WOD, March 15, 2019

March 14, 2019

Speed Demon
Light load moved quickly.. go for it

Warm-up
Overhead Squat prep : Hips / Ankles / Shoulders
Overhead Squat (Weight)
15 Minute Open Cap

10-8-6-4-2

Build to a challenging double if capable

If you are still working the skill component of an OHS, hit up a coach and let us help you with progressions

8-8-8-8-8

Metcon (Time)
Mini Friyay Chipper

50 x Push Press 20/15kg
50 x Ab mat Sit Ups
50 x Step Down Box Jumps
400m RUn
50 x Bodyweight Lunges
50 x Ab Mat Sit ups
50 x SDHP 20/15kg

OPTIONS:

BB : Reduce load
BJ : step ups

Olympic Weightlifting WOD, March 14, 2019

March 13, 2019

Cycle 2: The Climb Up Wk 3

Snatch (Weight)
EMOM 3
2 @ 50%

In 12mins work upto
1RM

Clean and Jerk (Weight)
EMOM 3
2 Clean + 1 Jerk @ 50%

In 12mins work upto
1RM