WODS

Monday 20/05/2019

Monday 20/05/2019

Gymnastics
Superset (4 x 5)
A1) Ring Dips
4 x 5
rest 20secs
A2) Weighted Chins
4 x 5

rest 2mins

*can go weighted on the ring dips too if confident.
Metcon
Metcon (Time)
5RFT (20:00 CAP)
400m Run
10 DB Burpee Step Overs (24/20 w/ 2x 20/15 DBs)
CASH OUT
Metcon (No Measure)
3 sets:
KB FR or OH walk – 20m

Saturday 18/05/2019

Saturday 18/05/2019

Metcon
Metcon (Time)
In pairs, for time (split reps however):
100 Calorie Row
200m Overhead Plate Carry 20/15 (each)
80 Alt. DB Snatches 20/12.5
200m Overhead Plate Carry 20/15 (each)
60 Burpee Bar Touches 200m Overhead Plate Carry 20/15 (each)
40 Box Jumps 24/20
200m Overhead Plate Carry 20/15 (each)

TC: 40mins

Friday 17/05/2019

Friday 17/05/2019

Weightlifting
Barbell Cycling
EMOM x 6
2 Push Press – building

EMOM x 6
1 Hang Squat Clean + 1 Squat Clean

Metcon
Metcon (Time)
For Time (7min Cap)
50 Clusters – 10sets of 5 @ 30-40% of 1RM

This does not have to be done in 10 sets of 5, but is a good way to do the workout, to ensure barbell cycling technique is maintained.
CASH OUT
Metcon (No Measure)
100 banded good mornings

Thursday 16/05/2019

Thursday 16/05/2019

Weightlifting
Superset (4 x 5)
A1) Bench Press w/2sec pause just off chest
4 x 5 @ 75-85%
A2) Reciprocal gorilla rows (DB)
4 x 12-16 (alternating)
Metcon
Metcon (Time)
5RFT:
400m Run
15 Burpee Box Jumps (24/20)
10 SDHP (42.5/30)
5 Devil Press (22.5/15)
rest 1min in between rounds.

Wednesday 15/05/2019

Wednesday 15/05/2019

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 8:00
3 Bar Muscle Ups/Pull ups
6 HSPU
9 KB Swings 32/24

Rest 3:00

AMRAP 8:00
12 Dual DB rows 20/15kg
18 Push ups
200m Run

Rest 3:00

AMRAP 8:00
12 DB Overhead Lunge 20/15kg, alternate arm each round
18 Wall Balls 9/7
36 Plate Jumps

CASH OUT
Metcon (No Measure)
EMOM x 5
20-30 flutter kicks

Tuesday 14/05/2019

Tuesday 14/05/2019

Weightlifting
Strength EMOM 16: (2 reps @ 80%)
EMOM 16:00;
1. Front Squat x 2 reps @ 80%
2. Front Squat x 2 reps @ 80%
3. Push Ups x MAX reps
4. Rest

*Scale percentage down as needed, to ensure maintainin good form!
Metcon
Metcon (Time)
For time:
1000m Row
Then, 3 rounds of:
10 KB Goblet Squats 32/24
15 Box Jumps Overs 24/20
Then,
40 Toes to Bar
CASH OUT
Metcon (No Measure)
2min pigeon stretch (each leg)

Monday 13/05/2019

Monday 13/05/2019

Weightlifting
Superset (4 x 8)
A1) Good Mornings
4 x 8
rest 30secs
A2) Meadow Rows
4 x 8 (each arm)

*rest 2mins

Metcon
Metcon (Time)
For time (16min cap)
6 rounds of:
8 DB Burpees 20/15
8 (EA) DB Snatches 20/15
20 Double Unders

THEN directly into 6 rounds of:
8 Burpees Over the DB
8 DB Thrusters 20/15
20 Double Unders

*DB burpees are down ups, with the DB in hand still, but without the jump. Chest must still touch DB.

Saturday 11/05/19

Saturday 11/05/19

Metcon
Metcon (Time)
“In pairs, you go-I go style
15 rounds each (30 rounds total) of:
3/3 Heavy DB or KB Snatch (30-32/20-22.5)
6 Lateral Burpees over Bar
9 Air Squats

Partner A completes a full round before
Partner B goes. “

CASH OUT
Metcon (No Measure)
6 x 200m relay shuttle run (YGIG)

Friday 10/05/19

Friday 10/05/19

Weightlifting
Clean Complex
“Squat Clean practice – focus: speed under bar

Complex (E2 x 8)
Tall Clean Drop + High Squat Clean + Hang Squat Clean + FS”

Metcon
Metcon (AMRAP – Rounds and Reps)
“””The Incredible Hulk””
AMRAP 20:00
5 Deadlift
5 Hang Power Clean
5 Front Squats
5 Push Press
5 Back Squats

Weight – 50/35″


Thursday 09/05/19

Thursday 09/05/19

Weightlifting
Bent Over Row
“A1) Bent over row
4 x 12
rest 45secs
A2) BTN Strict press – light
4 x 8″
Metcon
Metcon (AMRAP – Rounds and Reps)
“15:00 AMRAP of Helen:
400m Run
21 KB Swings (24/16)
12 Pullups”
CASH OUT
Metcon (No Measure)
2min Couch Stretch (each leg)

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