Monthly Archives: October 2014

WOD 281014

Warm up

4x

30 double unders

10 reverse burpees

10 superman rocks

10 banded good mornings

Partner WOD

A: 12 minute AMRAP

2 Rope climbs

4 Wall walks

20 Kettlebell swings

30 Overhead lunges

B: 12 minute AMRAP

6 Turkish get ups

12 Box jumps

18 Knees to elbows

24 Hand release push ups

C: Run Blocks B+C

WOD 271014

Warm up

Row 500m, then

3x

20 Squats

15 Hollow rocks

10 Hindu push ups

5 Strict pull ups (use bands if needed)

WOD

A: Back squats 10-8-6-4-2-1-1 (15 minutes)

B: Tabata

Row (calories)

Wall balls 9/6

Pull ups

Sit ups

Burpees

WOD 241014

Warm up

Practice movements or scaling options for the workout today

Partner WOD

A: For time – 10 minute cap

50-40-30-20-10 “unbroken” double unders

With 10 burpees (each) after each round of doubles

– each person must complete the double unders (one after the other) before moving onto the burpees. Pair can perform the burpees together.

B: 10 minute ladder

3, 6, 9, 12, 15…

Box jumps 24/20 Deadlift 100/70

Break up reps anyhow

C: 10 minute AMRAP

2 Bar muscle ups/ burpee pull ups 4 Handstand push ups 6 Toes to bar

Alternate every round

D: 10 minute AMRAP

1 Loop 1 Rope climb

Done relay style

2 minutes rest between stations

WOD 231014

Warm up

400m run, then

3x

10 lateral lunges

10 hindu push ups

10 ball slams

10m broad jumps

WOD

A: 3-3-3-3-3 Push jerk + max set of clapping push ups (18 minutes)

Work up to 5 heavy sets of three push jerks then immediately perform a max set of unbroken clapping push ups. Record each set

B: For time

“Helen” – courtesy of CFHQ

3 rounds of

400m run

21 Kettlebell swings 24/16

12 pull ups

WOD 211014

Warm up

3x

30 Double unders

10 deadlifts (empty bar)

10 banded good mornings

10 sumo deadlift high pulls (empty bar)

10 push presses (empty bar)

WOD

A: EMOM for 10 minutes

1 Deadlift

1 Power clean

1 Hang power clean

1 Shoulder to overhead

B: 3-3-3-3-3 Deadlift + max toes to bar (18 minutes)

Work up to 5 heavy sets of three deadlifts then immediately perform a max set of unbroken toes to bar. Record each set

C: EMOM for 10 minutes

Run 150m (Loop)

WOD 201014

Warm up

4x

10 push ups

10 lunges

10 hanging leg raises

15 calorie row

WOD

Every 2 Minutes for 40 minutes

  1. 3 Snatches (add weight each round)
  2. 40 Calorie row
  3. 1 Round of

16 wall balls 9/6

11 pull ups

6 burpees

(add one rep to each exercise per round)

  1. 10 burpee box jumps 20” + 40 double unders

Rotate through each station circuit style

WOD 171014

Warm up

4x

10 hanging hip touches

10 shoulder touches (in a handstand)

10 inchworms

10 broad jumps into vertical leap

Partner WOD

Start: 300 double unders, then in any order

100 burpee box jumps

100 pull ups (or 50 bar muscle ups or 30 ring muscle ups)

20 sled pushes 75/50

50 “2 for 1” wall balls 9/6 (OR 120 wall balls)

140 calorie row

12 rope climbs

30 tyre flips

Finish: 400m relay (3 each)

WOD 161014

Warm up

4x

1 loop

10 KB high pulls

10 hanging leg raises

10 hindu push ups

WOD

A: Snatches 1-1-1-1-1-1 (12 minutes)

B: Bench press 1-1-1-1-1-1 (12 minutes)

C: EMOM for 16 minutes

1. 6 KB snatches (each hand)

2. 25 sit ups

3. 6 KB overhead squats (each hand)

4. 20 v-twists with kettlebell

 

WOD 141014

Warm up

4x

20 lunges

15 ring rows

10 plank push ups

5 burpees

WOD

A: Front squats 5-5-5-5-5 (12 minutes)

B: Strict press 2-2-2-2-2 (12 minutes)

C: 12 minutes AMRAP of

10 box jumps 24/20

15 hand release push ups

10 overhead lunges 40/25