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WOD: Wednesday 19/12/2018

Six sets of:
Shoulder Press x 2-3 reps @ 20X1
Rest 2 min

Then…

Every min, on the min, for 15 mins (5 sets):
Min 1 – 12 Chest-to-Bar Pull-Ups
Min 2 – 9 Strict Handstand Push-Ups
Min 3 – 6 Burpee Box Jump-Overs (20″/24″)

Please increase or decrease the prescribed reps to make this session challenging, but manageable for your current ability level.

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wed+19-12.jpg

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WOD: Tuesday 18/12/2018

Front Squat:
*Set 1 – 4 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ as heavy as possible
Rest 2 min between sets.

Then…

For time:
Run 400m
40 Kettlebell Swings (16kg/24kg)
40 Single-Arm Kettlebell Thrusters (16/24kg – 20 each side)
40 Kettlebell Swings
Run 400m

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47574480_354173142038652_4139959972077240320_n.jpg

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WOD: Monday 17/12/2018

Take 20 min to build to today’s 1-RM Snatch

If you’re newer to the Olympic lifts, spend 20 minutes working on good mechanics from various starting positions – starting with the high hang and only progressing down toward the floor as good mechanics allow.

Then…

Four sets for max reps/cals of:
60 sec of Assault Bike
30 sec of Power Snatches (42.5kg/60kg)
Rest 3 min

Push hard on these power intervals! If you don’t have access to an Assault Bike, please opt for rowing, ski erg or bike erg instead.

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WOD: Friday 14/12/2018

Back Squat:
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 6 reps @ 80-85%
Rest 2 min between sets.

Then…

15 min AMRAP:
20 Cal Row
15 Kettlebell Swings (24/32 kg)
10 Push-Ups
5 Strict Pull-Ups

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Fri 14-12.jpg

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WOD: Thursday 13/112/2018

Every 2 min, for 8 min (4 sets):
Sotts Press x 3 reps
(clean grip, pressing from the front-rack position in receiving)
Followed by…
Every two min, for 20 min (10 sets):
Power Clean + Jerk
Build to today’s heavy.

Then…

“Grace”

For time:
30 Ground to Overhead (42.5/60 kg)

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thu 13-12.jpg

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WOD: Wednesday 12/12/2018

Every 6 min, for 30 min (5 sets) for times:
40 Cals of Rowing
20 Wall Balls (6/10 kg)
10 Bar Muscle-Ups
Please note times for each of the five sets.

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wed 12-12.jpg

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WOD: Tuesday 11/12/2018

Five sets of:
Deadlift x 5 reps @ 21X1
Rest 2-3 min
Keep all sets above 75% of your 1-RM.

Then…

Five rounds for time of:
400m Run
40 Double-Unders
10 Deadlifts (70/100 kg)

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tue 11-12.jpg

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WOD: Monday 10/12/2018

Every 2 min, for 10 min (5 sets) of:
Bench Press x 3 reps @ 21X1
Rest 45-60 sec

Take 5-10 min to build to 75% of your 1-RM, and perform all 5 sets at 75% of your 1-RM. Focus on a controlled eccentric, pause for 1 second at the chest, and then drive the bar up with as much speed as possible.

Then…

“Desire”

For max reps:
5 Min of Burpee Box Jump-Overs (20″/24″)

This is a simple test of desire. Touch your chest and thighs to the ground simultaneously, get up, get over the box, fall down and repeat. You may jump laterally over the box, but only your feet may touch the box. Compare your results to last time. If you haven’t done it before…can you get 80 reps in the 5 minutes?

Every 2 min, for 12 min (3 sets) of:
Station 1 – Ring Rows x 8-10 reps @ 2111
Station 2 – Reverse Snow Angels x 12 reps @ 3030
Station 3 – Hollow Hold x 45-60 sec

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mon 10-12.jpg

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WOD: Saturday 8/12/2018

Power Clean & Push Jerk:
2 - 2 - 2 - 2 - 2

Then…

8 min AMRAP of:
2 Clean & Jerk
2 Burpees over bar
4 Clean & Jerk
4 Burpees over bar
6 Clean & Jerk
6 Burpees over bar
8…10…12…14…16 etc.

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sat 8-12.jpg

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WOD: Friday 7/12/2018

Every 90 secs, for 30 mins (4 sets):
Station 1 – 20/15 Calories of Assault Bike
Station 2 – 15 Burpee Box Jump-Overs (24″/20″)
Station 3 – 250m Row
Station 4 – 20 Single-Arm DB Snatches (25/15 kg – 10 each side)
Station 5 – 20 Single-Arm DB Overhead Walking Lunges (25/15 kg – 10 steps each side)

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Fri 7-12.jpg

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WOD: Wednesday 5/12/2018

Front Squat:
*Set 1 – 3 reps @ 65%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 3 reps @ as heavy as possible
Rest 2 mins between sets.

Then…

For time:
30 Dumbbell Thrusters (25/15 kg DBs)
30 Alternating Reverse Lunges with DB Farmer’s Carry
20 Dumbbell Thrusters
20 Alternating Reverse Lunges with DB Farmer’s Carry
10 Dumbbell Thrusters
10 Alternating Reverse Lunges with DB Farmer’s Carry

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wed 5-12.jpg

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WOD: Tuesday 4/12/2018

Three sets for max reps of:
45 secs of Row for Cals
Rest 45 secs
45 secs of Strict Handstand Push-Ups
Rest 45 secs
45 secs of Double-Unders
Rest 45 secs
45 secs of Strict Supinated-Grip Pull-Ups
Rest 45 secs

Then…

10 min AMRAP of:
10 Push Presses (60/45 kg)
10 Burpees Over the Barbell
10 Toes to Bar

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tue 4-12.jpg

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WOD: Monday 3/12/2018

Every 2 mins, for 20 mins (10 sets):
Hang Snatch + Snatch

Build over the course of the 10 sets to today’s heavy complex.

Then…

Three rounds for time of:
400m Run
15 Overhead Squats (60/45 kg)

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mon 3-12 new.jpg

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WOD: Saturday 1/12/2018

Pull Ups:
5 - 5 - 5 - 5 - 5

Then…

12 Min AMRAP:
50 Double-Unders
40 Kettlebell Swings (16/24kg)
30 Wall Ball Shots (6/10kg)
20 Box Jumps (20″/24″)
10 Toes to Bar

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Sat 1-12.jpg

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WOD: Friday 30/11/2018

Back Squat:

*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 8 reps @ 75-85%
Rest 2 mins between sets

Then…

For time:
800m Run
80 Alternating Dumbbell Snatches (25/15 kg)
25m Walking Lunges with Dumbbell Farmer’s Carry (25/15 kg)
800m Run

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fri 30-11.jpg

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