Monthly Archives: October 2017

Tuesday 31/10/2017

By | WOD | No Comments

Workout


Conditioning

Wod

On a Running Clock:

00:00-10:00

1600m Run

10:00-25:00

15 Min AMRAP

30 Double Unders

15 Power Clean 50/35kg

30 Double Unders

15 Ring Dips

25:00-35:00

1600m Run

 

 

Monday 30/10/2017

By | Hero Wod, WOD | No Comments

Workout 

Black Monday


Conditioning

Wod

“The Seven”

7 Rounds For Time 

7 HSPU

7 Thrusters 61/43kg

7 Knees-Elbows

7 Deadlifts 111/75kg

7 Burpee

7 KB Swing 32/24kg

7 Pull-up

(40 Min Time Cap)

 

Friday 27/10/2017

By | WOD | No Comments

Workout


Conditioning

Wod A 

3 Rounds For Time

5 Ring Muscle up

20 Wall Ball 10/7.5kg

(10 Min Time Cap)

Wod B 

3 Rounds For Time 

20m HS Walk

15 Goblet Squat 32/24kg

(10 Min Time Cap)

 

Thursday 26/10/2017

By | WOD | No Comments

Workout

IMG_0121


Conditioning

Buddy Wod

On a Running Clock:

5 Min Max Reps per Exercise, 1 Min Rest Between exercises.

– OHS 40/30kg

– Pull up

– Calorie Row

– Hand Release Push up

– GHD Sit up

 

Wednesday 25/10/2017

By | WOD | No Comments

Workout


Conditioning

Wod

4 Min AMRAP (x3)

6 Power Clean

12 Ab-Mat Sit up

24 Double Unders

*Weight 60/40, 80/50, 100/60

Rest 2 Minutes between Wods.


Midline Conditioning

16 Min Alt EMOM

Min 1: 12 Toes-Bar

Min 2: 45 sec Arch Hold

Min 3: 1 Min Plank Hold

Min 4: Rest

 

 

Tuesday 24/10/2017

By | WOD | No Comments

Workout


Gymnastic Conditioning

7 Min EMOM

3 Strict HSPU + 6 Kipping HSPU


Conditioning

Wod

For Time 

12-9-6

Squat Snatch 60/40kg

21-15-9

Box Jump 24″/20″

(12 Min Time Cap)

 

 

Monday 23/10/2017

By | WOD | No Comments

Workout


Strength

Build to a 1 RM Front Squat

1-1-1-1-1-1-1


Conditioning

Wod

12 Min Alt EMOM

Odd: 5 Deadlift + 4 Hang Power Clean + 3 Push Jerk (@60% Clean)

Even: 12 V-ups

 

 

 

Friday 20/10/2017

By | WOD | No Comments

Workout


Barbel Conditioning

Snatch 

5@60%

4@65%

3@70%

2@75%

1@80%

1@85%

1@90% x3


 

Conditioning

Wod

Tabata: 20sec Max Reps, 10sec Rest x8

-Power Snatch 35/25kg

-C2B Pull-up

-SHPD 35/25kg

-Push up

 

 

Thursday 19/10/2017

By | WOD | No Comments

Workout


Conditioning

Buddy Wod

22 Min Time Cap

60 Front Squat 60/40

30 Alt Burpee

60 S-OH 60/40kg

30 Alt Burpee

60 Box Jump 24″/20″

30 Alt Burpee

60 HSPU

30 Alt Burpee

*Max Squat Cleans 60/40kg (with time remaining)*

 

Wednesday 18/10/2017

By | WOD | No Comments

Workout


Gymnastic Conditioning

3 Sets

15 Pull-ups (unbroken)

10 Strict Ring Dip


Conditioning

Wod

3 Rounds For Time 

50 Double Unders

30 Wall Balls 10/7.5kg

10 Power Cleans 80/50kg

(15 Min Time Cap)