WODS

Tuesday 28/05/2019

Tuesday 28/05/2019

Metcon
A): Metcon (No Measure)
EMOM 9 – Blood flow recovery prep

1 – 12-15 cal Row/Ski
2 – 200m Run
3 – 12-15 cal Airbike

*If you have done Murph, work through this at a 60% pace (just above talking pace), if you didn’t do Murph you can push a bit on this.
Weightlifting
B): Speed Focus (4 x 3)
A1) Banded Deadlift
4 x 3 @ 60% – for speed
rest 30secs
A2) Box Jump – land tall*
4 x 3
*rest 2:00
Metcon
C): Metcon (No Measure)
EMOM 12 – Murph Recovery focus

1 – 30m High Bear Crawl
2 – 12-15 BB Kang Squats – BB ONLY!
3 – 30m Spiderman Crawl
4 – 16-20 Cossack Lunges w/2 light KBs in FR


BANK HOLIDAY WOD 27/05/2019

BANK HOLIDAY WOD 27/05/2019

Metcon
Metcon (Time)
“Murph”

1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

*wearing a 20lb/14lb weighted vest


Saturday 25/05/2019

Saturday 25/05/2019

Metcon
Metcon (AMRAP – Rounds and Reps)
In pairs, alternating rounds, AMRAP 15:00
3 Power Cleans 50/35
6 Burpee Box Jump-Overs 24/20

Rest 5mins

In pairs, alternating rounds, AMRAP 15:00
10 Wall Balls 20/14
20/15 Cals Bike/Ski/Row


Friday 24/05/2019

Friday 24/05/2019

Weightlifting
Triple Extension focus (3 x 1 )
E2MOM:

High Hang Snatch:
3 x 2

THEN:

E2MOM

Hang Snatch
3 x 2

THEN:

E2MOM

Snatch:
3 x 1

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 9:00
3 Power Snatches (50/35)
6 Overhead Squats (50/35)
9 Burpees Over the Bar
CASH OUT
Metcon (No Measure)
Supine Stretch – 1min (ES)

Thursday 23/05/2019

Thursday 23/05/2019

Weightlifting
Tri-set (4 x 10/10)
A1) DB Single Arm Rows
4 x 10/10
A2) DB Zottman Curls
4 x 12-15
A3) AB Mat Sit Ups
4 x 20
Metcon
Metcon (Time)
For Time: (20min CAP)
40cal Ski/Row/Bike
20 Front Squats (50/35)(*taken from floor)
30cal Ski/Row/Bike
15 Front Squats
20cal Ski/Row/Bike
10 Front Squats
10cal Ski/Row/Bike
5 Front Squats

Wednesday 22/05/2019

Wednesday 22/05/2019

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 8:00
5 Squat Snatch (40/30)
10 Toes to Bar
15 Air Squat

Rest 3:00

AMRAP 8:00
5 DB Power Clean and Jerks (22.5/17.5)
10 Wall Balls
15 Box Jumps (24/20)

Rest 3:00

AMRAP 8:00
15 Dual KB Deadlifts (24/20)
10 Dual KB Russian Swings (24/20)
200m Run


Tuesday 21/05/2019

Tuesday 21/05/2019

Weightlifting
A): Superset (4 x 3)
A1) Front Squat
4 x 3 @ 85%
*last set go max reps
Rest 1min
A2) Empty BB good mornings (sumo stance)
4 x 12
Metcon
Metcon (Time)
10 RFT:
35 Double Unders
15 USKBS (32/24)

TC: 20mins
CASH OUT
Core (3 x 10)
3×10 turkish sit ups

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

1 2 3 4 5 140