Category : WOD

1 day, 23 hours ago 0
Posted in: WOD
Weekly Warmup

2-3mins @ 70% run, airdyne, row or skip, then 2-3 rounds of: 5 groiners/side + hip flexor stretch 60sec/side + 20-30 no monery drill

Group Metcons

Monday
4 sets: Row 600m. Rest 2-4mins. Aim for each set to be 1-2sec faster than the previous.

Tuesday
15mins: 6 ring rows + 6 push-ups + 10 wall ball

Wednesday
for 16mins, odd minutes: 6 Heavy Thursters/G-to-OH, even minutes, 3-4 tempo chin-ups [explosive up and 3sec down].

Thursday
13mins for quality: max unbroken push-ups + 20sec Tucked Front Lever Hold OR L-sit Shold + 20 band pull aparts + 60sec double under practice

Friday
FBOMB FRIDAY!

Saturday
2 repeats of: 3min airdyne @ 90%. rest 2min. 3min of 4 burpees + 6 tough ball slams. rest 2mins

Foundations

Workout 1
A. Back Squat, build to a tough set of 8. B. back squats 2×5 with a 7sec pause (start with approx 80% of today’s top weight) C. Group Metcon

Workout 2
A. Bench Press. Build to a tough set of 8. B. 3 sets: Paused Bench Press (4sec pause) 4reps @ today’s top weight, rest 20sec, ring rows max reps, rest 40-60sec. C. Group Metcon

Workout 3
A. 3 sets, atlernating exercises: snatch grip RDL 10reps + 12 reps side step-up/side. B. 2 sets alternating: side-to-side band shuffles 3×10/side + 20-25reps no money drill. C. Group Metcon

Workout 4
A. 4 sets, rest 30sec between exercises: Single Arm DB Press 6-8 reps with 5sec pause at top + 3-6 chest to bar chin-ups+ 30sec single leg side plank (sub regular sub plank if needed) C. Group Metcon

Training – General

Workout 1
A. Ankle massage 60sec/side
B. 5×6 Assisted pistols/leg
C. 3 sets, rest 60sec: 12 front step up/leg + 8-10 chin ups
D. Group Metcon

Workout 2
A. DB bench press 4×10, rest 60sec
B. 3 sets, rest 60sec: 10-12 seated DB shoulder press + 10-12 2 arm DB row
C. Group Metcon

Workout 3
A. Accumulate either 15, 20 or 30 assisted pistols/leg
B. Back Squat 3×8, rest 2min
C. Group Metcon

Workout 4
A. 3 sets for quality: walking lunges 8/leg + max tempo ring rows + 60sec weighted front plank + 5-8 chest to bar chins
B. 4×8 Barbell rows
9min EMOM min 1: 1-2 TGU/arm, min 2: 2-4 rope climbs, min 3: 5-8 tough thrusters

Workout 5
A. Push Press 3×3,2,1 rest 15sec between clusters, 90sec between sets
B. 3 sets, rest 60sec: 5 shoulder press + 8 renegade rows
C. Group Metcon

Training – Competition

Workout 1
A. 6 sets: 8 unbroken ground to overhead @ 55-65%, rest 60-90sec. B. Group Metcon

Workout 2
A. Tempo Bench Press 4×4-6 with 4sec lowering phase. B. 2-3 rounds with no rest: Seated DB Press 6-10reps, max ring rows, 20-30 band pull aparts. C. Group Metcon

Workout 3
A. Snatch from block 3×4. B. Clean and Jerk, build to a tough set of 2, then 3×2@85% of that. C. Deadlift, build to a tough 3, then 2×5@85% of that

Workout 4
a. Back Squat, 3×2@85%, then 3×10 @ 55%, rest 60sec between sets. B. Muscle snatch 2×15-20reps with slow tempo Rest 45-60sec. C. Group Metcon

Workout 5
A. Chest to Bar Chin-ups 7×2-4 with a 2sec pause at top. Rest as needed. B. 3-4 sets: max weighted push-ups + max ring rows + 40sec hollow body hold. C. Group Metcon

Training – Weightlifting Team

Monday
A. Snatch from block. 2×2@75%, 2×2@80%, 2×1@85%
B. Back Squat. 3×3.1.1 rest 15sec inside cluster, rest 3-5mins between sets.

Tuesday
A. Clean and Jerk. Build to a tough double with no misses, then 3×2 @ 85% of that.
B. Push Press 10×1 EMOM
C. Group Metcon

Thursday
A. Snatch 4×1@75%, 4×1@80%, 4×1@85%
B. Back Squat 3×4-6 leaving one to two reps in the tank
C. Paused Front Squat 3×4 with 4sec pause (lower down as you can, stick your pause, then up as fast as you can)

Friday
A. Clean from the Block 6×2 every 90sec
B. Tall Jerk, build to a tough set of 3, then 3×4 @ 90% of that.
C. Jerk 4×2-3
D. Push Press 2×6-10

1 week, 1 day ago 0
Posted in: WOD
Weekly Warmup

2-3mins @ 70%: skip, run, airdyne or row, then 2-3 rounds of: groin-hamstring-flow 45-60sec + band pull apparts 20-30reps + 8 squats with band around knee + 6 squats (no-band) with 5sec pause at bottom

Group Metcons

Monday
Tester Make-up from last week OR: 2 sets: 3mins: 5 burpees + 5 wall ball. 2mins rest. 3mins rowing, 2mins rest.

Tuesday
for 16mins, odd minutes: 7 Thursters/G-to-OH, even minutes, 3-6 strict chin-ups.

Wednesday
13mins for quality: max unbroken push-ups + 20-30sec ring support hold + 20sec Tucked Front Lever Hold OR L-Sit hold + 4 TGU/side

Thursday
2 repeats of: 2mins airdyne + 1min ball slams. rest 2mins. 3mins: 5 ring rows + 10 box jump + 10 KB swing, 2min rest.

Friday
13mins for time: 5 push-up + 10 squats + 30 double unders

Saturday
for 16mins EMOM, Minute 1-8: 4-8 shoulder press @ 50%. Rest Minute 9-16: 6-8 back squat at 40%

Foundations

Workout 1
A. Deadlift build to a tough set of 5. B. Ring Rows with 2sec pause at top, 4xmax, rest 60sec. C. Group Metcon

Workout 2
A, Shoulder Press, Build to a tough 3, then 3×4-6@85% of that. B. Single Arm Front Plank 2x45sec/side. C. Group Metcon

Workout 3
A. Back Squat, build to a tough set of 5. B. Paused Back Squat 2×5 with 5sec pause (start with approx 75-80% of today’s top weight). C. Group Metcon

Workout 4
A. 4 sets, rest 30sec between exercises: HS Push-ups (modify as needed with box and/or bands) 4-8reps + strict chin-ups 4-8reps + 8 single leg RDL/side. B.Group Metcon

Training – General

Workout 1
A. Ankle massage 60sec/side
B. Assisted pistols (either to box or holding band/post): 5×5/leg
C. 3 sets, rest 45sec: max tempo ring rows + 10 Bulgarian SS/leg
D. Group Metcon

Workout 2
A. DB bench press 4×12, rest 60sec
B. 3 sets, rest 60sec: 12 single arm DB row + 6-10 pullups + 10 bent over lateral raises
C. Group Metcon

Workout 3
A. Accumulate (either 10, 15 or 20) assisted pistols/leg
B. Front Squats 3×8, rest 2min
C. Group Metcon

Workout 4
A. 3 sets for quality: 4-6 chest to bar chin ups + 20 heavy KB swings + 10 Front step ups + 45-60sec hollow body hold
B. 4×10 Barbell rows
C. 5min Tabata goblet squats (20sec on, 10sec off)

Workout 5
A. Push Press 4×4, rest 90sec
B. 3 sets, rest 60sec: 6 shoulder press + 2-3 tough chin ups
C. Group Metcon

Training – Competition

Workout 1
A. Tempo Bench Press 3×8 with 4sec lowering phase. B. 2-3sets: Seated DB Press 6-10reps, rest 60sec + 20-30 band pull aparts.

Workout 2
A. Snatch, build to tough 2, then 5×1@90% of htat. B. Clean and Jerk 3×3. C. Deadlift, build to a tough 4, then 2×8@75% of that

Workout 3
a. Back Squat, build to a tough 5, then 2×12@65% of your max. B. Muscle snatch 2×15-20reps with slow tempo Rest 45-60sec. C. Group Metcon

Workout 4
A. Chest to Bar Chin-ups 5×3 with a 2sec pause at top. Rest as needed. B. 3-4 sets: max weighted push-ups + max ring rows + Ring Support Hold 20-30sec+ accumulate 30sec tucked frotn lever holds. C. Group Metcon

Workout 5
A. Front Squat, build to a tough set of 4×2@ last weeks to weight, then 3×5 paused front squats with 5sec pause. B. Group Metcon

Training – Weightlifting Team

Monday
A. Snatch from block. 2×2@75%, 2×1@80%, 2×1@85%
B. Back Squat. Build to a tough set of 3, then 2×3-4@90% of that. (go for max reps on last set)
C. Paused Back Squat 3×2 with 3sec pause (go down as fast as you can with control, then stop as fast as you can in the bottom position)

Tuesday
A. Clean and Jerk [2+3], build to a tough set, then 1 set @ 90% of that
B. Push Press 5×2
C. Group Metcon

Thursday
A. Snatch 3×1@75%, 3×1@80%, 2×1@85%
B. Tempo Squat [50×2] lowering phase 3×4-6
C. OH Squat [34×1] 3×4-6

Fri/Sat
A. Clean from Block 3×5 (bar starts only a few inches below hip)
B. Tall Jerk, Build to a heavy set of 5, then 2×5 @ 90%
C. Jerk 3×4-6
D. Push Press 2×6-10

2 weeks, 1 day ago 0
Posted in: WOD

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Weekly Warmup

2-3mins @ 70%: airdyne, row, skip or run, then 2-3 rounds of: 10-15 cossacks/side + 8-16 tempo push-ups + 8-16 ring rows.

Group Metcons

Monday
A. TESTING: (Immediately after warm-up) max chin-ups in 90sec. B. Strength Work. C. TESTING: Grace (30 ground to overhead for time) OR Modified Grace: 30 thrusters for time @ 125% of “Fran Weight”

Tuesday
Make-up a Testing Workout or, 10mins for quality: 3 TGU/side + 10 KB swings + 10 cal AD

Wednesday
TESTING: A. Overhead Position Test. B. 15min Cindy, [20mins for Comp Stream]

Thursday
Make-up a Testing Workout or, 10mins for quality: 10sec L-sit + 20sec ring support hold + 30 DUs

Friday
TESTING: 500m row repeat. Row 500m, rest exactly 90sec. Row 500m. Score is your combined time, but record each separately so you can see how much drop-off there was.

Saturday
Make-up a Testing Workout or: 5 sets: 30sec battling ropes, 30sec, 30sec airdyne, 30sec rest, 30sec toe to bar, 30sec rest.

Foundations

Workout 1
A. Back Squat, build to a tough set of 3. B. back squats 2×5 with a 5sec pause (start with approx 75% of today’s top weight) C. Group Metcon

Workout 2
A. Bench Press. Build to a tough set of 3. B. 3 sets: Paused Bench Press (4sec pause) 5reps @ 80% of today’s top weight, rest 20sec, ring rows max reps, rest 40-60sec. C. Group Metcon

Workout 3
A. 3 sets, atlernating exercises: snatch grip RDL 10reps + 12 reps side step-up/side. B. 2 sets alternating: side-to-side band shuffles 3×10/side + 20-25reps no money drill. C. Group Metcon

Workout 4
A. 4 sets, rest 30sec bewteen exercises: Single Arm DB Press 8-12reps + 3-6 chest to bar ching-ups+ 30sec single leg side plank (sub regular sub plank if needed) C. Group Metcon

Training – General

Workout 1
A. Ankle massage 60sec/side
B. 5-8min static hold pistol practice
C. 4 sets, rest 45-60sec: 4-6 pistol squats/leg (to box or w/ hand support if needed) + 6-10 chin ups
D. Group Metcon

Workout 2
A. DB bench press 4×15, rest 60sec
B. 3 sets, rest 60sec: 12-15 DB shoulder press + 12-15 2 arm DB row
C. Group Metcon

Workout 3
A. Back Squat 3×10, rest 2min
B. 3 sets: 12 Bulgarian SS + 10-12 single leg RDL
C. Group Metcon

Workout 4
A. 3 sets, rest 60sec: 12 Barbell rows + 12 walking lunges/side
B. 7×2 tough pullups EMOM
C. 3 sets for quality: 2 TGU/arm + 15 KB swings + 45sec weighted front plank

Workout 5
A. Push Press 4×5, rest 90sec
B. 3 sets, rest 60-75sec: 6-8 shoulder press + 10 renegade rows
C. Group Metcon

Training – Competition

Workout 1
A. Snatch from Block 3×3. B Clean and Jerk 3×2. C. Deadlift, build to a tough set of 6, then 3×2@that weight.

Workout 2
A. Back Squat, 5×2@80% EMOM, then 1×6-8@75%. B. Muscle Snatch with slow tempo (moderate weight) 3sets: 15-20reps. C. Group Metcon

Workout 3
A. Chest to Bar Chin-ups 5×3 with a 2sec pause at top. Rest as needed. B. 3-4 sets: Ring Support Hold 20sec + max weighted push-ups + max ring rows + 30sec hollow body hold. C. Group Metcon

Workout 4
A. Front Squat, build to a tough set of 4, then 3×4 paused front squats with 5sec pause. B. Group Metcon

Workout 5
A. 10 sets: 5 unbroken ground to overhead @ 50-60%, rest 60sec. B. Group Metcon

Training – Weightlifting Team

Monday
A. Snatch from Block with 60sec rest: 3×2@70%, 2×2@75%, 3×1@80%
B. Back Squat. 2×3.2.1 rest 15sec inside cluster, rest 3-5mins between sets.
C. Pause Back Squat 2×5 with 5sec pause [15×3]

Tuesday
A. Clean and Jerk [1+4}, build to a tough single, then 2 sets at 90% of that.
B. Push Press 5×3
C. Group Metcon

Thursday
A. Snatch 4×1@75%, 4×1@80%
B. Tempo Squat [50×2] lowering phase 3×4-6
C. OH Squat [34×1] 3×4-5

Friday
A. Clean from Block 3×4 (bar starts high on the thighs)
B. Tall Jerk. Build to a heavy set of 6.
C. Push Press 2×6-8 (try to beat last week)
D. Group Metcon

3 weeks, 3 days ago 0
Posted in: WOD
Weekly Warmup

2-3mins @ 70%, then 2-3 sets of: dynamic quad stretch 45sec/side + glute start drill 6-8/side + 15-20 no money drill.

Group Metcons

Monday
Row 4x500m @ 90%. Rest 3-5mins between sets. Goal is for each set to be about 1-2sec faster than the previous one. Track times for each set.

Tuesday
A. battling ropes. 20sec on, 40sec off (set 1: double wave. set 2: alternating wave. set 3: snakes. Set 4: power slams. Set 5: claps. Set 6: altnerating wave. Set 7: double wave). Rest 3-4mins B. 5min amrap: 7 wall ball + 7 box jumps (step down)

Wednesday
A. Partner Band warm-up. B. 15mins for quality: 5 tire flips + max tempo ring rows + 100m row + 20-40sec ring support hold + 12 heavy ball slams

Thursday
Closed for New Years!

Friday
4 sets: 30sec KB swings, 30sec rest, 30sec ring rows, 30sec rest, 30sec airdyne, 30sec rest, 30sec 10m shuttle runs, 30sec rest.

Saturday
12min amrap: 10 DB Deadlift + 10 DB Hang Cleans + 10 push-ups

Foundations

Workout 1
A. Deadlift build to a tough set of 8. B. Ring Rows with 2sec pause at top, 4xmax, rest 60sec. C. Group Metcon

Workout 2
A, Shoulder Press, Build to a tough 5, then 3×4-6@85% of that. B. Single Arm Front Plank 2x45sec/side. C. Group Metcon

Workout 3
A. Back Squat, build to a tough set of 8. B. Paused Back Squat 2×5 with 5sec pause (start with approx 80% of today’s top weight). C. Group Metcon

Workout 4
A. 4 sets, rest 30sec between exercises: DB Bench Press 5-8reps + 4-6 chest to bar chin-ups + 8 single leg RDL/side. B.Group Metcon

Training – General

Workout 1
A. 12min EMOM, even min: 2-3 MU, odd min: 3-6 HSPU
B. Glute star 3×8
C. Group Metcon

Workout 2
A. Front Squat to a top set of 2. Then 5×1 @ 95% every 90sec
B. Group Metcon

Workout 3
A. 3 sets, rest 60sec: 6 snatch grip RDL + 8 walking lunges/leg
B. Incline DB bench 3×10+ (increase weight form last week). Rest 60sec
C. Group Metcon

Workout 4
A. 4 sets for quality: 10 single leg RDL + 10 Bulgarian SS + 8 Bird dogs
B. 5×3 hard pull ups every 90sec
C. 3 sets, rest 45sec: 8 bicep curls + 8 lying tricep extensions
D. 100 band pushdowns

Workout 5
A. 5min OH band mobility
B. 4 sets, no rest: 2 TGU/arm + 10 KB swings
C. 3 sets, rest 30-45sec: 10 renegade rows + 15 GHD situps
D. Group Metcon

Training – Competition

Same as Training-General this week. Next training cycle starts Jan 5.

Training – Weightlifting Team

Monday
A. Snatch from Block with 60sec rest. 4×2@70%, 4×1@75%, 3×1@80%
B. Back Squat. Build to a tough set of 5, then 2×4-6@90% of that. (go for max reps on last set)
C. Paused Back Squat 2×5 with 5sec pause (go down as fast as you can with control, then stop as fast as you can in the bottom position)

Tuesday
A. Clean and Jerk [1+3], build to a tough set, then 2 sets @ 90% of that.
B. Push Press 3×4-6
C. Group Metcon

Thursday
A. Snatch 3@65%, 2@70%, 2@75%, 2×2@80%
B. Tempo Squat [50×2] lowering phase 3×4-6
C. OH Squat [33×1] 3×3-4

Friday
A. Clean from Block. (bar should start high on the tighs) 3×3
B. Tall Jerk. Build to a heavy set of 5.
C. Push Press 2×6-8
D. Group Metcon

1 month ago 0
Posted in: WOD

Happy Holidays y’all.

Weekly Warmup

2-3 rounds of: super squat mobility 60sec/side + shoulder pass throughs 15-20reps + 20 no money drill + 10 wall squats (facing wall with arms up overhead)

Group Metcons

Monday
4sets: 30sec ring rows, 30sec rest, 30sec KB swings to chin, 30sec rest, 30sec pinch grip farmers walk, 30sec rest, 30sec box jumps (step down), 30sec rest

Tuesday
15mins for quality: 3 TGU/side + 5 tire flips (sub 10 heavy ball slams if needed) + 6 single leg box jumps per side (sub 10 regular box jumps OR 6 single leg RDLs if need more work on stability)

Wednesday
5 sets: 30 double unders + 10 toe to bar + 10 OH Walking Lunges Steps 15min cut-off

Thursday
Closed

Friday
BOXING DAY SPECIAL
A. Med Ball Partner warm-up: 20reps each: chest pass + side pass left + side pass right + granny toss (throw up and forward like a KB swing).
B. Medball Team relay (each person carrys a 20lb med ball and runs 10m out + 10m back + 10m out + 10m back, then passes the ball to the next person on the team).
C. “G-Funk” 15min amrap: 10 burpees + 30 double unders

Saturday
A. battling ropes. 20sec on, 40sec off (set 1: double wave. set 2: alternating wave. set 3: snakes. Set 4: power slams. Set 5: claps. Set 6: altnerating wave. Set 7: double wave). Rest 3-4mins.

B. 6min amrap for qualtiy: 6-8 tall box jumps (step down) + max tempo push-ups (add weight if you can do more than 15) + 20sec L-sit

Foundations

Workout 1
A. Back Squat, build to a tough set of 5.
B. back squats 5×2 EMOM @ today’s top weight.
C. Group Metcon

Workout 2
A. Bench Press. Build to a tough set of 5.
B. 3 sets: Bench Press 3 reps at todays top weight, rest 20sec, ring rows max reps, rest 40-60sec.
C. Group Metcon

Workout 3
A. 3 sets, atlernating exercises: snatch grip RDL 8reps + 12 reps side step-up/side.
B. 2 sets alternating: side-to-side band shuffles 3×10/side + 20-25reps no money drill.
C. Group Metcon

Workout 4
A. 4 sets, rest 30sec bewteen exercises: DB Press 4-8reps + 3-6 chest to bar ching-ups+ 30sec single leg side plank (sub regular sub plank if needed)
B. Group Metcon

Training – General

Workout 1
A. 4 sets for quality: 6 glute star/leg + 6 heavy thrusters + 12 KB swings
B. 5min AMRAP MU
C. Group Metcon

Workout 2
A. Front Squat to a top set of 3. Then 4×2 @ 95% ever 2min
B. Group Metcon

Workout 3
A. 4 sets, rest 60sec: 10 single leg RDL + 10 bulgarian SS + 8 Bird dogs
B. Incline DB bench 3×10+ (increase weight form last week). Rest 60sec
C. Group Metcon

Workout 4
A. 3 sets, rest 60sec: 6 heavy Barbell rows + 30-45sec ring support hold
B. 7×2-4 HSPU EMOM
C. 3 sets: 10 bicep curls + 10 lying tricep extensions + 30 band pushdowns + 90sec rest

Workout 5
A. 5min OH band mobility
B. 8min to work up to a 1RM TGU/arm
C. 2 sets, rest 30-45sec: 8 snatch grip RDLs + 45sec hollow body hold + max tempo ring rows
D. Group Metcon

Training – Competition

Workout 1
A. Bully Stretch 2x90sec/side
B. 4 sets: 8 tough reverse lunges (back squat style) per side + max MU in 60sec + max HS Push-ups in 60sec.
C. No Money Dril 2×25.
D. Group Metcon

Workout 2
A. Within 8 mins, work up to a tough power clean. Then 3 unbroken power cleans @ 75% ever 45sec for 8-10 sets. If you can’t complete a set, rest an extra 45-60sec before attempting the next one..
B. Group Metcon

Workout 3
A. Overhead mobility pre 6mins.
B. 5 sets: 8 push press @ approx 70%, rest 45sec, 4-8 strict chest to bar chin-ups, rest 45sec.
C. Group Metcon

Workout 4
A. Back Squat, build to a tough set of 3 that feels like 8.5/10, then 3×6 paused squats with 5sec pause.
B. Group Metcon

Workout 5
A. OH Mobility Prep.
B. 5 sets: 3-6 skin the cat + 60sec max HSPU + 6 single leg RDL/side. C. side laying DB external rotations 2-3 sets of x15/side with slow tempo.
D Group Metcon

Training – Weightlifting Team

Monday
A. Snatch Cluster [rep 1 from hips, rep 2 from about knee, rep 3 from floor. Don’t drop the bar, keep your grip on it] Build up to a max with the cluster, then drop down 15% for 2 more sets.
B. Front Squat 3×4-6
C. Paused Front Squat 2×5 with 4sec pause

Tuesday
A. Jerk from rack. 5×2@80%
B. Push Press 3×4-6
C. Group Metcon

Thursday
A. Snatch from block 3×3@70%
B. Clean from Block. Build to a tough triple, then 2×4@90% of that.
C. Back Squat. 3×3.2.1 rest 15sec inside cluster, rest 3-5mins between sets.

Fri/Sat
A. 3 Drop Snatch + 3 Paused OH Squat. Build to a max in this, then 2 sets @ 85-90% of that.
B. Group Metcon

1 month, 1 week ago 0
Posted in: WOD
Weekly Warmup

2-3mins @ 70% bike, airdyne, skip or run, then:
2-3 rounds of: 30 side shuffles with band around knee per direction + 10-12 retraction-external rotations/side + 10 FFESS/side

Group Metcons

Monday
TESTING: A. 60sec max push-ups. Rest a few minutes/as needed. B. 60sec Row For Metres. C. 6mins for quality @ 80% effort: 2 TGU/side + 10 KB Swings

Tuesday
Option A: Make-up day for this week’s testing workouts. Option B: 8min AMRAP: 30 double unders + 20 ball slams + 10 box jumps (step down)

Wednesday
TESTING: Fran or Modified Fran (21-5-9 on Thrusters, Burpees)

Thursday
Option A: Make-up day for this week’s testing workouts. Option B: 8mins of: 15sec L-Sit Hold + 10cals airdyne @ 85%.

Friday
TESTING: “Curcuit City” 3 rounds: 60sec at each station. rest 2mins between rounds: WB, BJ, Burpees, Row

Saturday
Option A: Make-up day for this week’s testing workouts. Option B: 12min AMRAP: 15 KB swings + 10 KB squats + 5 push-ups + 2x15m farms walk with plates (pinch grip)

Foundations

Workout 1
A. Deadlift build to a tough set of 3. B. Chest to bar chin-ups 5×4 rest 60sec. C. Group Metcon

Workout 2
A. Shoulder Press Build to a tough 8, then 2×4-6 @ that weight. B. Single Arm Front Plank 3x30sec/side. C. Group Metcon

Workout 3
A. Back Squat build to a tough set of 3. B. Back Squat 2×4@85% of to todays top weight. C. group metcon

Workout 4
A. 4 sets, rest 30sec between exercises: DB Bench Press 5-8reps + 4-6 chest to bar chin-ups + 12 single leg RDL/side. B.Group Metcon

Training – General

Workout 1
A. 3 sets: min 1: 20sec max HSPU, min 2: 20sec hollow body hold, min 3: 20sec max KB swing, min 4: 20sec max t2b, min 5: 4 tall box jumps for quality
B. Glute star 3×8
C. Group Metcon

Workout 2
Front Squat to a top set of 4. Then 5×1-2 @ that weight every 90sec
B. Group Metcon

Workout 3
A. 3 sets, rest 45-60sec: 10 snatch grip RDLs + 10 Bulgarian SS/leg
B. Incline DB bench 3×10+ (go to failure on each set, get at least 10). Rest 60sec
C. Group Metcon

Workout 4
A. 3 sets, rest 60sec: 8 Barbell rows + 15 front step ups
B. 3 sets, rest 60-90sec: max ring rows + DB row (1sec hold @ top) 10-12/arm
C. 3 sets, rest 45sec: 12 bicep curls + 12 lying tricep extensions

Workout 5
A. 4 sets for quality: 4-6 tough chin ups + barbell walking lunges 10 steps/leg + 30-45sec ring support hold
B. Group Metcon

Training – Competition

Workout 1
A. max push-ups in 60sec. B. 5 sets, alternating: 6 push press, rest 45sec, max ring rows with feet on box, rest 45sec C. shoulder press 2xmax @ 70% D. Group Metcon

Workout 2
A. 5 sets: 4 thrusters @ fran weight, rest 60sec, 4 pull-ups, rest 60sec. B. Group Metcon

Workout 3
A. Back Squat, 10@50%, 8@60%, 6@70%, 1@80%, 1@85%, 5×2@75%. B Group Metcon

Workout 4
A. OH Mobility Prep. B. 5 sets: 3 skin the cat + 3-5 HSPU + 10 single leg RDL/side. C Group Metcon

Workout 5
A. Snatch from Block. If feeling good, build to a max, if not, 4×1@85% B. Clean & Jerk. 2×2@80%, 2×1@85% C. Back Squat, 2×6-8reps

Training – Weightlifting Team

Monday
A. Snatch 3×1@80%, 2×1@85%
B. Clean and Jerk 2×1@75%, 2×1@80%
C. Back Squat 2×5@80%

Tuesday
A. Tall Jerk 3×5
B. Jerk 4×1@85%
C. Drop Snatch 3×5 @ 75%
D. Group Metcon

Thursday
A. Snatch to max
B. Clean and Jerk to Max

Fri/Sat
A. Mobility to Max
B. Group Metcon

1 month, 1 week ago 0
Posted in: WOD
Weekly Warmup

2-3mins@70% effort: skip, row, airdyne, or run, then 2-3rounds of:
2-3 rounds: 12 cossacks/side + 10-15 perfect push-ups + 10 inch worms

Group Metcons

Monday
AMRAP in 14mins: 12 pull-ups, 16 push-ups, 20 box jumps (step down)

Tuesday
2 sets: 60sec thrusters @ fran weight. rest 2mins. 60sec max burpees. rest 2mins. 60sec row, 2mins rest

Wednesday
2 sets of: 6mins on, 3mins off: 6 pull-ups, 12 wall ball + 16 box jumps (step down)

Thursday
4 sets rowing @ 100%: 30sec work, 90sec rest. Rest 2mins. 4 sets @ 100%: 30sec work, 90sec rest.

Friday
A. Feat of Strength. Pick 1: 90sec max push-ups, 90sec max HSPU or 90sec max muscle-ups. B. 14mins for quality: 5 TGU/side + max tempo ring rows + 60sec max double unders.

Saturday
SCHEDULE CHANGE: Regular Class @ 9:30am. Mock Powerlifting Meet @ 10:30am
12min AMRAP: 30 strict chin-ups, 40 push-ups, 50 wall ball.

Foundations

Workout 1
A. Back Squat, build to a tough set of 8. B. back squats 5×2 EMOM @ today’s top weight. C. Group Metcon

Workout 2
A. Bench Press. Build to a tough set of 8. B. 4 sets: 30sec hand stand hold, rest 15sec, 6-10 knee to elbow, rest 15sec. C. Group Metcon

Workout 3
A. 3 sets, atlernating exercises: RDL 12reps + 10 bulgarian split squats/side. B. 2 sets alternating: 10-15 clam dril/side + 10-20 single let calf raise. C. Group Metcon

Workout 4
A. 4 sets, rest 30sec bewteen exercises: DB Press 6-10reps + 3-6 chest to bar ching-ups+ 45sec weighted front plank. B. torsion control drill 2×15/side. C. Group Metcon

Training – General

Workout 1
A. Back Squat 4×3@75% every 90sec for speed
B. 8min EMOM, even min: 1-2 MU, odd min: 3-5 HSPU
C. Group Metcon

Workout 2
A. 4 sets for quality: 3 TGU/arm + 4-6 strict chins + 45-60sec hollow body hold + 250m row @ 85% pace
B. optional group metcon (take it at about 75%)

Workout 3
A. Back Squat 2×3 @ 75%
B. Bench Press 2×3 @ 80%
KB swing 2×15
NOTE: this workout should be light and easy, the purpose is to grease the groove of your lifts in preparation for the total on the weekend!

Workout 4
POWERLIFTING TOTAL!

Training – Competition

Workout 1
A. 7 sets: Ground to Overhead 3reps EMOM @ 75-80%
B. Max unbroken sets of 6 thrusters in 5mins @ fran weight.
C. Group Metcon

Workout 2
A. Back Squat, 10@50%, 8@60%, 6@70%, 4@80%, 1xmax reps @ 85%
B. Glute Ham Raise 3×10
C. Group Metcon

Workout 3
A. OH Mobility Prep.
B. 5 sets:
Min 1: 5-10 unbroken chest to bar pull-ups.
Min 2: 5-10 unbroken HSPU.
Min 3: 20-30sec of tucked front lever.
C. Group Metcon

Workout 4
A. Snatch from Block. 3@60%, 2@70%, 2@75%, 2×1@80%, 1@85%, 4×1@90%.
B. Clean & Jerk. 1@60%, 1@70%, 1@75%, 1@80%, 2×1@85%, 2×1@90%.
C. Back Squat, one tough set of 2

Workout 5
A. Bully Stretch 2x90sec/side
B. MU Practice complete 10-20 total reps in sets of 1-3reps.
C. 12mins: odd minutes 25sec ring support hold. even minutes HS Push-ups 4-6 tough reps
D. Group Metcon

Training – Weightlifting Team

Monday
A. Snatch to a max for the day. Then 2×2@90% of that
B. Clean and jerk 4×1@80%
C. Back Squat, build to a tough set of 3, then 3×1@90% of that

Tuesday
A. Tall Jerk 4×4
B. Jerk 3@70%, 3@75%, 2×3@80%
C. Group Metcon

Thursday
A. Snatch 4×1@80%
B. Clean and Herk to a max for the day, then 2×1@87% of that.
C. Front Squat. 3×1@ last week’s top weight

Friday
A. Snatch from blocks 3×3@75-80%
B. Hand Stand Hold 5 sets: 30sec on, 30sec rest.
C. Group Metcon

1 month, 3 weeks ago 0
Posted in: WOD
Weekly Warmup

2-3mins @ 70%: row, skip, airdyne or run, then 2-3 rounds: 60-90sec super squat mobility/side + 12 reps squats with band around knee + 10-15 scapular pull-ups

Group Metcons

Monday
4 sets: Row 60sec @ 100%. Rest 90sec. 60sec max push-ups. rest 90sec.

Tuesday
AMRAP in 12mins: 30push-ups, 50 wall ball, 100 double unders

Wednesday
A. Feat of Strength, pick 1: max toe to bar in 60sec; max HSPU in 60sec; max strict chin-ups in 60sec; max team tire flips in 60sec (team of 2, alternate after each flip). B. 13mins for quality: 20sec L-Sit Hold + 4 TGU/side + 60sec double unders.

Thursday
5 sets rowing @ 100%: 20sec work. 40sec rest. Rest 3mins. 5 sets airdyne @ 100%: 20sec work, 40sec rest. Rest 2mins.

Friday
FBOMB FRI #37
A. Medicine Ball Warm-ups. B. Pinch Grip Farmers Walk For Distance. C. 3mins tripod/frog stand hand balancing practice. D. 3 sets for max repetitions: Thrusters + Burpees. 3,6,9,12,15… in an ascending ladder. 4mins of work. 4mins of rest. At the start of each new set star the ladder again.

Saturday
2 sets of: 7mins on, 3mins off: 10 DB shoulder press (no legs) @ 50% 1RM + 10 ball slams + 15 box jumps.

Foundations

Workout 1
A. Deadlift build to a tough set of 5. B. Chest to bar chin-ups 5×4 rest 60sec. C. Group Metcon

Workout 2
A. Shoulder Press Build to a tough single, then 2x max reps @ 85% of that. B. Hand stand hold against wall. 35sec on, 25sec off. 5 sets. C. Group Metcon

Workout 3
A. Back Squat build to a tough set of 5. B. Back Squat 5×2 EMOM @ 75% to todays top weight. C. group metcon

Workout 4
A. 4 sets, rest 30sec between exercises: DB Bench Press 6-10reps + 4-6 chest to bar chin-ups + 10 single leg RDL/side. B.Group Metcon

Training – General

Workout 1
A. Back Squat 4×1@92-95%, rest 2min
B. single arm DB row 3×8-10 (heavy), rest 45sec
C. Group Metcon

Workout 2
A. Bench Press 3×2@90-95%, 1×6-10@85%, rest 1.5-2min
B. 7min of 2-4 MU EMOM
C. Group Metcon

Workout 3
A. Deadlift5x1@90% every 2-2.5min
B. 3 sets, rest 60sec: 2-4 rope climbs + 30sec L-sit hold or 30sec tucked front lever
C. 4 sets, no rest: 8 standing DB press + 12 heavy KB swings

Workout 4
A. 3sec pause squats 3×3@75%
B. 3 sets, rest 45-60sec: 8 incline DB bench + 6 Bulgarian SS/leg
C. Group Metcon

Workout 5
A. 3 sets, rest 45sec: 8 Pendlay rows + 45sec front lever pulls + 8 glute star
B. 3 sets, no rest: 10 renegade rows + 15 GHD situps
C. Group Metcon

Training – Competition

Workout 1
A. Back Squat, 10@50%, 8@60%, 6@70%, 4@80%, 2@85%, 1-2@90%, 3×6@80% (max reps on last set) B. Glute Ham Raise 3×10 C. Group Metcon

Workout 2
A. OH Mobility Prep. B. 5 sets: Min 1: 5-10 unbroken chest to bar pull-ups. Min 2: 5-10 unbroken HSPU or Strict Push-up. Min 3: 35sec front plank on rings. Min 4: 20-30sec of tucked front lever. C. Group Metcon D. 2×5 TGU/side

Workout 3
A. Snatch from Block. 4@60%, 3@70%, 2@75%, 2@80%, 2@85%, Build to a max single, then 2@90% of that, B. Clean + Clean + Jerk. 1@60%, 1@70%, 1@75%, 1@80%, then build to max for the day. C. Back Squat, one tough set of 3, then 5×1 EMOM @ 80%.

Workout 4
A. Bully Stretch 2x90sec/side B. MU Practice complete 10-20 total reps in sets of 1-3reps. C. 12mins: odd minutes 25sec ring support hold. even minutes HS Push-ups 4-6 tough reps D. Group Metcon

Workout 5
A. 5 sets, alternating: 6 push press, rest 90sec, max ring rows with feet on box, rest 90sec B. shoulder press 8 reps EMOM for 6mins @ 50% C. Group Metcon

Training – Weightlifting Team

Monday
A. Snatch to a max for the day. Then 2×1@90%.
B. Clean and Jerk 3×1@90%
C. Back Squat. Build to a tough set of 5, then 2×6@90% of that.

Tuesday
A. Tall Jerk 4×4
B. Jerk 5×1@85%
C. Group Metcon

Thursday
A. Snatch 3×1@90%
B. Clean and Jerk to max for the day, then 1×1@90%
C. Front Squat, build to a tough double, then 3×1@that weight

Friday
A. Snatch from blocks 3×3@80%
B. Hand Stand Hold 5 sets: 30sec on, 30sec rest.
C. Group Metcon

1 month, 4 weeks ago 0
Posted in: WOD
Weekly Warmup

2-3mins @ 70%: row, airdyne, skip or run, then: 2-3 rounds: 10 glute star/side + 90sec tricep stretch with band/side + 10 rear foot elevated split squat/side

Group Metcons

Monday
2sets: 7mins on. 3mins off.max push-ups + 10 KB swings + 10 box jumps.

Tuesday
5 sets: Row 250m. Rest 3-5mins. Record each set for time.

Wednesday
3 rounds for time: 20 pull-ups, 30 push-ups, 50 double unders. 15min cut-off

Thursday
A. Feat of Strength, pick 1: max ring support hold/max handstand hold, max plank on rings, max plank (push-up style, not with forarms on floor).
B. 12mins for quality: 4-8 HSPU + 4-8 strict chin-ups + 30sec row sprint + 45-60sec hollow body hold

Friday
3 sets: max thrusters in 30sec @ 125% fran weight. rest 90sec, 30sec shuttles, rest 90sec, 30sec airdyne @ 100%, rest 90sec.

Saturday
5 sets: 2mins of 10ball slams + 10 burpees. Rest 1min

Foundations

Workout 1
A. Back Squat, build to a tough set of 3. B. 2 sets: paused back squats 3reps + 8 glute ham raise. C. Group Metcon

Workout 2
A. Bench Press. Build to a tough set of 3. B. 5 sets: 40sec work, 30sec rest. handstand hold against wall. C. Group Metcon

Workout 3
A. 3 sets, atlernating exercises: RDL 10reps + 8 bulgarian split squats/side. B. 2 sets alternating: 10-15 clam dril/side + 10-20 single let calf raise. C. Group Metcon

Workout 4
A. 4 sets, rest 30sec bewteen exercises: DB Press 8-12reps + 3-6 chest to bar ching-ups+ 45sec weighted front plank. B. torsion control drill 2×15/side. C. Group Metcon

Training – General

Workout 1
A. Back Squat: build to 1 @ 90-95% then 2×2@95% (of single)
B. 5×3 tough pull ups EMOM
C. Group MetconWorkout

Workout 2
A. Bench Press 3×3 ramping to a 3RM, rest 1.5min
B. 3 sets, no rest: 1 TGU/arm + 10 KB swings
C. Group MetconWorkout

Workout 3
A. Deadlift 3-4 sets to build to a heavy double, 1×5-8@85% of top set
B. 10min EMOM even min 1-2 MU, odd min 4-8 toes to bar
C. 3×10 GHR

Workout 4
A. 3sec pause squats 3×3@70-73%
B. 3 sets, rest 60sec: 10 incline DB bench + 8 walking lunge/leg
C. Group MetconWorkout

Workout 5
A. 3 sets for quality: 15 heavy KB swings + 60sec dynamic quad stretch/leg + max tempo ring rows + 45-60sec hollow body hold
B. Group Metcon

Training – Competition

Workout 1
A. OH Mobility Prep.
B. 5 sets: Min 1: 5-10 unbroken chest to bar pull-ups. Min 2: 5-10 unbroken HSPU or Strict Push-up. Min 3: 30sec front plank on rings. Min 4: 25 DUs. Min 5: 20sec of box jumps. Work on fast cycle time between reps.
C. 3 sets: 4 TGU/side + 20-40sec tucked front lever hold

Workout 2
A. Snatch from Block. 4@60%, 3@70%, 2@75%, 2@80%, 2@85%, Build to a max double,
B. Clean + Jerk. 2@60%, 2@70%, 2@75%, 2@80%, then build to a tough double.
C. Back Squat, one tough set of 5.

Workout 3
A. Bully Stretch 2x90sec/side
B. MU Practice complete 10-20 total reps in sets of 1-3.
C. 12mins: odd minutes 4 skin the cat, even minutes HS Push-ups 4-8 tough reps
D. Group Metcon

Workout 4
A. 5 sets, alternating: 6-8reps bench press, rest 90sec, max ring rows with feet on box, rest 90sec
B. tabata push-ups: 8 sets.
C. Group Metcon

Workout 5
A. 5 sets: Ground to Overhead 5reps EMOM @ 40-50%
B. Max unbroken thrusters @ fran weight.
C. Max unbroken sets of 5 thrusters in 5mins @ fran weight.
D. Group Metcon

Training – Weightlifting Team

Monday
A. Snatch EMOM 2×2@60%, 2×2@70%, 2×1@75, 2×1@80% 2×1@85%
B. Back Squat. 5×1 EMOM @ 85%, then 2×4 paused squats with 3sec pause
C. Snatch Pull 4×3@100%+

Tuesday
A. Tall Jerk 4×4
B. Jerk 5×1@80-90%
C. Group Metcon

Thursday
A. Clean and Jerk 2@60%, 2@70%, 1@75%, 2×1@80%, 2×1@85%
B. Front Squat, build to a tough tripple, then 3×1@that weight
C. Clean pull from blocks 4×3@105%+

Fri/Sat
A. Snatch from blocks 3×2@80%
B. 4sets: Snatch grip Push Press (behind neck) 3 + 2 OH Squats.
C. Group Metcon

2 months ago 0
Posted in: WOD
Weekly Warmup

2-3mins @ 70%: airdyne, row, skip or run, then 2-3 sets of:
2-3 rounds: 3-6 wall walks + 6-12 straight bridges + 10 single leg RDL/side (bodyweight)

Group Metcons

Monday
6 sets of 40sec @ full effort: 10 thrusters @ 20-30% more than fran weight, then as many burpees as possibe in the time remaining. Rest 2:20.

Tuesday
5mins work, 2mins rest. 3 sets: 5 push-ups + 5 pull-ups (chest to bar for fancy competitors) + 15 KB Swings to chin level

Wednesday
3 sets: 20sec battling ropes, immediately followed by 20sec burpees as fast as possible. rest 2:20. 40sec rowing as fast as possible. rest 2:20

Thursday
For time: 25-20-15-10-5: box jumps (step down) + wall ball

Friday
A. Feat of Strength, pick 2: max double unders in 2mins/max chin-ups in 2mins/max push-ups in 2mins/max keg ground to over-head in 2mins/max 30sec row for metres/max pull-overs in 2mins/max handstand hold
B. 10mins for quality: max HSPU in 60sec + 2 TGU/side + 6-10 strict toe to bar + 5 tall box jumps

Saturday
In teams of 3, relay stylee, complete 5 sets each: 150m row + 10 ball slams.

Foundations

Workout 1
A. Deadlift build to a tough set of 8.
B. Bent-over DB Row 3x12reps.
C. Group Metcon

Workout 2
A. Shoulder Press Build to a tough set of 3, then max @ 85% of that.
B. Hand stand hold against wall. 35sec on, 25sec off. 5 sets.
C. Group Metcon

Workout 3
A. Back Squat build to a tough set of 8.
B. 2 sets altnerating 5 Paused Back Squats at 85% of today’s top weight + 8 glute ham raise.
C. group metcon

Workout 4
A. 4 sets, rest 30sec between exercises: DB Bench Press 6-10reps + 30-60sec hollow body hold + 15 front step-up/side.
B.Group Metcon

Training – General

Workout 1
A. Back Squat 5×3 @ 80-85%, rest 2min
B. single arm DB row 2×10, rest 45-60sec
C. Group Metcon

Workout 2
A. Bench Press 4×3@85-87%, rest 1.5min
B. Accumulate 15 HSPU as fast as possible. 8min time cap
C. Group Metcon

Workout 3
B. Deadlift 3×2 (heavy but leave 1-2reps in the tank) then 5×2@80% every 90sec
A. 4 sets, rest 45-60sec: 45sec MU practice + 45sec skin the cat
C. 5-8min of double or triple under practice

Workout 4
A. 5sec pause squats 3×4@67.5-70%
B. 3 sets, rest 45-60sec: 30sec L-sit hold + 3-5 rope climbs
C. Group Metcon

Workout 5
A. 3 sets for quality: Bulgarian SS 12/leg + seated DB press 8-10
B. 3 sets, no rest: 6-10 GHR + 15 heavy KB swings

Training – Competition

Workout 1
A. Snatch from Block. 4@60%, 3@70%, 2@75%, 2×2@80%, 3X2@85%,
B. Clean + Jerk. (2+1)@60%, (2+1)@70%, 2(2+1)@75%, 2(2+1)@80%, 2x(2+1)@85%
C. Snatch pick-up to knee, pause 2sec, then snatch pull 4×3

Workout 2
A. Bully Stretch 2x90sec/side
B. MU Practice complete 10-20 total reps in sets of 1-3.
C. 4 sets, alternating: 6 skin the cat + 30-60sec ring support hold + HS Push-ups 6-10reps (modify as necessary to get enough reps)
D. Group Metcon

Workout 3
A. 5 sets, alternating: 4-6reps bench press (try to do a bit more than last week), rest 90sec, max ring rows, rest 90sec
B. tabata push-ups: 8 sets.
C. Group Metcon

Workout 4
A. 6 sets: Power Snatch 4 touch and go EMOM @ 40-50%
B. 5 sets: Max thrusters in 5mins @ 115% of fran weight.
C. Group Metcon

Workout 5
A. Back Squat with 4-5sec lowering phase, 10@50%, 8@60%, 6@70%, 6@80%, 3×2-4@85% 1xmax reps @ 75% (no tempo perscription on the last set)
B. Glute Star 3×8/side.
C. Group Metcon

Training – Weightlifting Team

Monday
A. Snatch EMOM 2×2@60%, 2×2@70%, 2×2@75, 3×2@80%
B. Back Squat with 5sec lowering phase 5×3@80%
C. Snatch Pick-up to knee, puase 2 sec, then snatch Pull 4×3@95%+

Tuesday
A. Jerk 5×2 ever 2mins. @ 80-90%
B. Jerk Dips 3×5 @ 110%
C. Group Metcon

Thursday
A. Clean and Jerk EMOM. (2+1)@60%, 2x(2+1)@70%, (2×1)@75%, 3x(2+1)@80%
B. Back Squat, but to a tough set of two that feels like 8.5/10, then 10×1@80% EMOM for speed
C. Clean Pick-up to knee, pause 3 sec, then clean pull 4×3@95%+

Friday
A. Snatch from blocks 3×5@75%
B. Drop Snatch, build to a tough single, then 2×1@90% of that
C. Group Metcon

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