WODS

Wednesday – 14/08/2019

Wednesday – 14/08/2019

Warm-up
R – 3 min AMRAP 20 single unders, 10 shoulder taps, 10 ankle taps, 10 air squats, 5 burpees

AM – Banded lat stretch (green band), shoulder mobilisers, wrist mobilisers.

P – 2-3 sets of face down wall brace drill, increasing tension throughout the body.

then

2-3 wall walks, pause in best possible positions and brace.

Gymnastics
A): HS walk technique – (15mins)
Gymnastics
B): EMOM x 6 30sec HS hold or 10m HS walk
Metcon
Metcon (Time)
Buy in: 800m run

THEN:
3RFT:
10 Burpee Bar Touches
20 DU’s
60secs HS hold (against wall or freestanding)
20 V-ups
10 FR DB Squats (22.5/15)

TC: 15MINS


Tuesday – 13/08/2019

Tuesday – 13/08/2019

Weightlifting
A1): Zercher Split Squat (3 x 10/10)
*No need to go crazy heavy on this, it’s a knee and hip stability focus too, so ensure, a nice tempo and good ROM, through each rep
Weightlifting
A2): Single leg glute bridge marches (3 x 15/15)
*rest 2mins/ 20secs b/t movements
Metcon
Metcon (AMRAP – Reps)
The Pain Cave:

EMOM 16
1 – 8-15 cal AB
2 – 10-15 cal Row

*If struggling to keep cals, pick a number you can hit each time that is challenging and stick to it.

Monday – 12/08/2019

Monday – 12/08/2019

Metcon
Metcon (AMRAP – Reps)
5 x 2:00 AMRAP
200m Row
MAX DB Snatches (22.5/15)
*Rest 1:00 b/w rounds
Metcon
Metcon (AMRAP – Reps)
5 x 2:00 AMRAP
200m Run
MAX HSPU
*Rest 1:00 b/w rounds

Saturday – 10/08/2019

Saturday – 10/08/2019

Metcon (Time)
ALEXIS CFG 19′ PARTNER WOD:

In pairs, split movements as required:

BUY IN:
2000m Row/Ski

Then..

2 ROUNDS:
10-8-6-4-2
Power Cleans (70/45)
10-20-30-40-50
Wall Balls (9/7)
*perform 12 T2B after each set

TC: 35mins


Friday – 09/08/2019

Friday – 09/08/2019

Weightlifting
A): Snatch Grip Push Press + OHS (6 x 1+2 (OHS at 2020 tempo))
OVERHEAD STABILITY FOCUS:

*No need to go heavy on this, work on tempo on the OHS, to keep controlled and maintain good stability throughout the whole movement.

*Go every 2mins
Metcon
Metcon (Time)
9-15-21
Thrusters 42.5/30
Bar-facing burpees

Straight into:

For Time:
50/35 AB


Thursday – 08/07/2019

Thursday – 08/07/2019

Warm-up
R – in Pairs, partner 1 rows while other completes floor movements and switch. Each time you get on the rower increase SR by 2 (e.g 24/26/28 etc)

1) 8 Med ball Clusters plus 5 Burpess
2) 6 Pike push ups plus 6 Burpess
3) 5 strict pull ups/ring rows plus 8 Burpees

AM – partner 1 – Banded lat stretch 30 second e/s
partner 2 – 15 second dead hand plus 10 Scapula pull ups

P -2 rounds
5 Empty bar Bent over row (3X13), 10 light standing DB press

Weightlifting
A1): Bent over Row (3 x 6)
Weightlifting
A2): Single Arm DB Z-press (3 X 6 (each arm))
*rest 2-3mins b/t sets – 30secs b/t exercises
Weightlifting
Metcon
Metcon (AMRAP – Reps)
E5mins x 4

1000/800m row
Max C2B pull ups
*rest 1min

*CAP row at 4:15mins, to get at least 45secs of C2B in.

Score is C2B


Wednesday – 07/08/2019

Wednesday – 07/08/2019

Warm-up
R – 2 rounds
5 Burpess, 10 Air Squats, 5 inch worms (with push up), 10 tuck jumps

AM – 5 Hindu Push ups, 5 KB single leg RDL (E/S), 10 Tempo Glute Bridges (3 sec down), 20 Fire Hydrants (5 in each direction on E/S)

P- 2 rounds
Empty Bar Bench, 10 Fast reps followed directly by 5 slow reps (5 seconds down explode up)

Weightlifting
A1): Bench Press (12, 10, 8 – (e.g. 65/70/75%))
Weightlifting
A2): Barbell Bicep Curls (3 x 15)
Weightlifting
A3): Clapping Push Ups/HR push ups (3 X 5 – be explosive on these!)
Metcon
Metcon (Time)
Buy In: 800m run

Then:
3RFT:
30 AB mat sit ups
20 KB deadlifts (32/24)
10 SA KB FR squats (32/24)
100m dual KB FR carry

TC: 20mins


Tuesday – 06/08/2019

Tuesday – 06/08/2019

2 Min row, starting at 24 stroke rate increasing by 2 every 30 seconds (pair up)

20 Banded pass throughs
20 Band pull apart

folowed by
10 slow feet together squats
5 candlestick roll up

2 rounds of
10 Red Band shoulder press
10 band high pull
10 band good morning

Warm-up
Gymnastics
PISTOL SQUAT TECHNIQUE
Choose one of the following that will challenge you:

EMOM x 6

A) 8-10 pistols per leg (can add weight if feel confident and good form)

or

B) 4-6 Skater Squats or Eccentric box pistols (per leg – slow tempo e.g. 51X0)

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:

40/30cal row/ski
30 STOH @ 42.5/30
20 pistols
10 SDHP @ 42.5/30


Monday – 05/08/19

Monday – 05/08/19

Warm-up
2 Rounds (light)
10 KB Goblet Squats
10 KB Deads
10 KB Swings

10 Lunge Lizards E/S
10 Deadbugs E/S
Scotch walk – 1 length each of
OH KB walk, FR Walk, Suticase carry

With an Empty bar
5 Tempo RDL 5111
5 Tempo Bent over row 31X1
5 Tempo DL 50X1

Weightlifting
Deadlift (5 x 1)
5 attempts to build up to a heavy single for the day (this maybe a 1RM, but use it as a test to see where your strength levels are at – and get used to doing heavy single reps!).

Corrective Exercise to be done during rest – Banded Monster Walks – 12-15 steps each side

💥 Rest 3mins between sets

Each rep should feel heavy and/or be near maximal!

Warm-up
Metcon
Metcon (AMRAP – Reps)
5min AMRAP

3-6-9-12 etc..

Burpee Box Jump Over @ 24/20
American KB swings @ 32/24

Rest 2 minutes
Metcon (AMRAP – Rounds and Reps)
5min AMRAP

12-24-36-48 etc.

100m run (once per round)
Double Unders


Saturday – 03/08/2019

Saturday – 03/08/2019

Warm-up
Team Noughts & Crosses

Round one – 2 burpees then High Bear Crawl to place your piece
Round two – 2 inch worms then low bear crawl
Round three – Table top walk

then

2rounds (each person complete each twice)
Partner 1
10 Kang Squats, 10 Single leg glue bridges (E/S)
Partner 2
10 Scap pull ups, 10 Scap push ups

Metcon
Metcon (AMRAP – Reps)
In pairs

With a running clock:
0:00-12:00
1.5km Row or ski
Max Burpees over rower

12:00-15:00
Rest

15:00-23:00
800m Row or ski
Max DB step overs (1×22.5/15)

23:00-25:00
Rest

25:00-31:00
400m Run
Max pull ups

*all movements split


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