WODS

Saturday 08/06/2019

Saturday 08/06/2019

Metcon
Metcon (AMRAP – Reps)
In pairs, AMRAP 20:00
30 Dual KB Snatch (16/12)
60 Ab mat situps
90 Calorie Row/Ski/Bike
60 FR KB Squats (24/16)
30 Dual KB Clean and Jerks (16/12)
*In time remaining….
Max synchro Burpees

*Score is total burpees completed
Metcon (Time)
Engine Blowout:

Accumulate 100/75cal on any machine in your pair as quick as possible!


Friday 07/06/2019

Friday 07/06/2019

Metcon
Metcon (AMRAP – Rounds and Reps)
LT Threshold Test:

(20min AMRAP)

3 rounds of:
30 cal row
60 Double Unders
30 Wall Balls (9/7)

Directly into:

6 rounds of:
8 power snatch (35/25)
8 box jumps (24/20)
8 T2B

Directly into:

6 rounds of:
8 thrusters (35/25)
8 pull ups
8 lateral burpees over bar

*This is a lactate threshold test. It will be a challenge so just push and try and get through as much as you can. But is something we will re-introduce as a benchmark re-test, over the coming months.
Metcon (AMRAP – Rounds and Reps)
LT Threshold Test:

(20min AMRAP)

3 rounds of:
30 cal row
60 Double Unders
30 Wall Balls (9/7)

Directly into:

6 rounds of:
8 power snatch (35/25)
8 box jump overs (24/20)
8 T2B

Directly into:

6 rounds of:
8 thrusters (35/25)
8 pull ups
8 bar facing burpees

*This is a lactate threshold test. It will be a challenge so just push and try and get through as much as you can. But is something we will re-introduce as a benchmark re-test, over the coming months.

Thursday 06/06/2019

Thursday 06/06/2019

Weightlifting
TRANSITION TO 2ND PULL FOCUS
E2:00 x 6 sets

3 Low Hang Squat Cleans + 1 Jerk

Metcon
Metcon (AMRAP – Rounds and Reps)
‘Midline Madness’

4 x 4min AMRAP

5 KB Deadlifts (32/24)
10 T2B/K2E/V-ups
15cal Ski or Row

*Rest 2mins b/t rounds


Wednesday 05/06/2019

Wednesday 05/06/2019

Weightlifting
A): Back Squat w/ 3sec pause (6 x 3 @ 60-70%)
*be explosive on concentric phase – DO NOT go above 70%
Metcon
Metcon (Time)
30-20-10 reps for time:
Athletic Burpees – NO CHEST TO FLOOR!
Box Jumps 24/20
Hang Power Clean 40/30

TC: 15mins

CASH OUT
Calf Raises – 3 x 15-20

Tuesday 04/06/2019

Tuesday 04/06/2019

Weightlifting
Superset (4 x 10)
A1) DB Floor Press
4 x 10
A2) Inverted Row
4 x 10

*Rest 2mins

*focus on good ROM NOT maxing out on weight!
Metcon
Metcon (AMRAP – Rounds and Reps)
Cardio Cindy:

20min AMRAP
5 pull ups
10 push ups
15 air squats

*200m run after every 3 rounds completed


Monday 03/06/2019

Monday 03/06/2019

Weightlifting
A): Superset
A) Barbell Push Press
5, 3, 1, 1, 1 – increasing weight
rest 30secs
A2) Box Jump
3, 2, 1, 1, 1 – increasing height

*Use the rep scheme as follows:
5 @ 50%
3 @ 70%
1 @ 80%
1 @ 90%
1 @ 100+%
(Use those 1 reps based on how you feel, so if you want to go for a 1RM near the end you can)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 9
1000m Row
THEN:
6 DB Squat Cleans (22.5/15)
12 T2B

rest 3mins

AMRAP 9
1000m Run
THEN:
6 DB Thrusters (22.5/15)
12 Burpees

CASH OUT
Core
10 V-ups
10 tuck ups
10 hollow rocks
MAX Time hollow hold

Saturday 01/06/2019

Saturday 01/06/2019

Metcon
Metcon (AMRAP – Rounds and Reps)
In pairs
0:00-15:00
10 rounds each, alternating full rounds
10 Wall Balls 20/14
5 Burpees

15:00-25:00
AMRAP, alternating full rounds
200m Run
10 Front Squats 50/35

25:00-30:00
REST

30:00-FINISH
1.6km Run


Friday 31/05/2019

Friday 31/05/2019

Weightlifting
SPEED UNDER THE BAR: (6 x 3)
E90secs x 6
Drop Snatch x 3 – technique focus

THEN:

E2MOM x 6
Heaving Snatch Balance x 2
*can build on this, but no higher than 70%, to maintain speed and composure.

Metcon (AMRAP – Rounds and Reps)
AMRAP 10:00
3, 6, 9, 12,… etc
Hang Power Snatch (42.5/30) *10/7 Calorie Row/Ski b/w each set

Thursday 30/05/2019

Thursday 30/05/2019

Weightlifting
Superset (4 x 6/6)
A1) Front Rack Bulgarian Split Squat
4 x 6/6
A2) Plank
4 x 1min

rest 2:30mins

Metcon
Metcon (AMRAP – Reps)
6 mins of Rowing (cals)
5 mins of wall balls (9/7)
4 mins of KB swing (24/16)
3 mins of box jump overs (24/20)
2 mins of DB snatch (22.5/15)
1 min of HSPU

*It will be a running clock, moving straight to the next exercise, once the time from previous one is finished, so ensure transition times are minimal.
CASH OUT

Wednesday 29/05/2019

Wednesday 29/05/2019

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 8:00
Row 350/250m (1 rep per 50m)
10 Back Rack Reverse Lunges 50/35 (taken from floor)

Rest 3:00

AMRAP 8:00
20 HR push ups
10 Dual KB C+J 24/20

Rest 3:00

AMRAP 8:00
200m Run (= 1 rep)
15 Burpees


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