Barbell

Monday’s WOD

  1.  Barbell

EMOMx20

  • Odd:  10 Front squats + 20 Double unders – from a rack.
  • Even:  10 Bench Press + 20 Double unders
  1.  Gymnastics

5 RFT:

  • 5 Muscle ups
  • 5 HSPU
  1.  Row
  • 2 mins for Max Calories

Rest 20

Saturday’s WOD 

3 RFT:

  • 7 Snatches, 60/40
  • 21 GHDSU

rest 20 minutes

3 RFT:

  • 7 Hang Power Cleans, 60/40
  • 21 Box Jumps, 24/20″ -games standards

rest 20 minutes

3RFT:

  • 7 Thrusters, 50/40
  • 21 KBS, 32/24

Evil choice

Friday’s WOD

  1.  Rowing
  • 5x300m, 1 minute rest
  1.  Metcon

21-15-9 reps for time of:

  • Deadlift, 120/90
  • Burpee Box Jump, 24/20 – games standards.
  1.  Accessory Work
  • 2×20 Weighted Sit ups or Weighted Evil Rollouts

Farmer

Thursday’s WOD

  1. Skill
  • 20 min to work on your weakness
  1. EMOM 15
  • Even: 30m Farmers’ carry
  • Odd: 4 Weighted pull ups – climbing
  1. Mobility Work

Haiyan

Wednesday’s WOD

SESSION ONE

1. Snatch Skills

EMOMx10

  • 3 Squat Snatches – something that feels comfortable and fast.

2. Clean and Jerk

EMOMx12

  • First 3 minutes:  4 Clean and Jerks, 70/50
  • Second 3 minutes: 6 Clean and Jerks, 60/40
  • Third 3 minutes: 8 Clean and Jerks, 50/30
  • Final 3 Minutes: 10 Clean and Jerks, 40/20

3. Back Squat 

  • 7×5, across – (this is 7 sets of 5 reps).

SESSION TWO

1. “HAIYAN”

For time:

  • 30 Front Squats, 80/60

then, 9-6-3 reps of:

  • Jerk, 70/50
  • Bar Muscle ups

2.  Gymnastics Skills

EMOMx10:  1 Strict HSPU + 1-3 Kipping HSPU

Training twice

Tuesday’s WOD

SESSION ONE

  1. EMOM x 20
  • Even:  3 Wall Climbers
  • Odd:  1 Snatch Pull, climbing
  1.  20 Rep Benchmark
  • 20RM Hang Clean – power or squat allowed.
  1.  Metcon

For time:

  • 100-80-60-40-20 Double unders
  • 25-20-15-10-5 GHDSU/ Abmat Sit ups

SESSION TWO (only for those training twice)

  1.  Rowing
  • 4x750m, 1 min rest
  1.  Skills
  • 21-18-15-12-9-6-3 reps for time of:

Unbroken Box Jumps, 24/20 – Games standards. Each set must be done with a rebound on the bottom. You must break between every set.  If you miss a rep or stutter in any way you must start that set over.

Frans

Monday’s WOD

  1. Metcon – 10min CAP

        21-15-9 of:

  • Thrusters, 40/30
  • Pull upsRest 10 minutes

    21-15-9 of:

  • Thrusters, 40/30
  • Pull upsRest 10 minutes

    21-15-9 of:
  • Thrusters, 40/30
  • Pull ups

 

Xmas WOD

Saturday’s WOD  

  • 1 Burpee
  • 2 KBSDHP 32/24
  • 3 KB Swing 32/24
  • 4 Push Press 40/30
  • 5 Power Cleans 40/30
  • 6 Front Squats 40/30
  • 7 Sit-ups
  • 8 Push-ups
  • 9 Wall Balls 20/14
  • 10 Squat Cleans 40/30
  • 11 Pull ups
  • 12 HSPU

1 then,1, 2, then 1, 2, 3…

30 min cap

Skills

Friday’s WOD  

1. Skills

  • 20min to work skills – NO STRENGTH work, only skills, find your weakness and let’s work on it.

2. For time:
30-20-10-20-30 reps of:

  • KBS, 32/20
  • Box Jumps, 24/20″ -games standards
    400m Run after every round.

Barbara

Thursday’s WOD

Back Squat 

  • 5×7 across

2.  Metcon

“Barbara”
5 RFT:
20 Pull ups
30 Push ups
40 Sit ups
50 Squats
Rest EXACTLY 3 minutes between rounds.
Post score as total time including rest.

3.  Gymnastics Skills
EMOMx10:

  • 1 Strict HSPU + 3 Kipping – work to a max deficit for the 4 unbroken reps.