Categories
WOD

Deadlifts & Chipper

Deadlift

3-3-3-3-3

Reset after each rep. Ascending weight today, not linear.

For time:

100 Double Unders
80 Power Balls
60 Sit ups
40 Swings 24/16
20 Toes to bar / Toes to rings / Knee Raises
10 Muscle ups / Pull ups / Ring Rows… x 2 for pull ups and ring rows

Finisher: DB Curls

Categories
WOD

Front Squats & DT

Front Squats

3-3-2-2-1-1

Build to a front squat 1 rep max.

‘DT’

6 minutes for max power output

12 Deadlifts
9 Hang Power Cleans
6 STOH

You choose the weight. Your score is repetitions completed x kg used on bar. This is a great practice for anyone taking part in the throwdown with CF Essex this weekend.

2 rounds untimed:

15 Tommies
15 Sit ups

Categories
WOD

Clean & Jerk and Nancy

Clean & Jerk

3-3-2-2-1-1

Technique practice building to 1rm for experienced.

Beginners

Front Squat & Push Press from rack

‘Nancy’

5 rounds for time:

Run 400m
15 Overhead Squats 42.5/30k

Finisher: 30 Strict toes to bar or knee raises. Controlled no swinging.

Categories
WOD

Bodybuilding & EMOM & Metcon

Bench Press 20-15-10-5 reps ascending weight

One arm DB Rows – 10-10-10-10-10 each arm

10 minute EMOM:

10 Toes to bar even mins
10 Box Jumps odd mins

For time:

21-15-9 reps of:

Clean & Jerk 42.5/25k
Pull ups

Categories
WOD

Back Squat, Deadlifts & Helen

Linear Progression

Back Squat 5-5-5-5-5 or Deadlifts 5-5-5-5-5

Do what you did not do last time.

15 minute amrap of:

Rounds of Helen

Run 1 Lap
21 Swings
12 Pull ups

Finisher: Tabata Core holds

Categories
WOD

Easter Sunday

5 sets of:

Chest to Bar Pull ups – max effort

Supersetted with

Ring Push ups – max effort

No rest between C2B and RD but take 2 mins between rounds.

10 minutes of Ring holds, TTB progressions and general rig fun.

For time:

10 Muscle ups
15 Russian Swings 32/20k
20 Box Jumps 24/20
25 Russian Swings 32/20k
30 Sit ups
25 Russian Swings 32/20k
20 Box Jumps 24/20
15 Russian Swings 32/20k
10 Muscle ups

Scale muscle ups to your hardest pull up or ring row version. Make it tough.

Categories
WOD

20 minute amrap & Overhead

Strict Press 5-5-5
Push Press 3-3-3
Split Jerk 1-1-1

Build up in weight for all 9 sets finishing with a max effort split jerk.

20 minute amrap:

Run 1 Lap
5 Muscle ups / 10 C2B Pull ups / 15 Ring Rows

Finisher: Tabata Ring holds

Categories
WOD

Front Squat 10-8-6-4-2

Front Squat 10-8-6-4-2

Increase weight each set. If you start around 90 go up by 10k, if your nearer 50k move up in 5k increments.

10 minute EMOM: 10-15 Burpees…

3 rounds for time:

Run 2 Laps
10 Push Press 60/42.5k
10 Hang Power Clean 60/42.5k
10 Toes to bar

Finisher: Push ups comp – last person standing

Categories
WOD

Deadlift, Bench & metcon

Deadlift 10-10-10-10-10 ascending. Build to larger weight.

Supersetted with

Bench Press – BW x Max for 5 sets.

5 rounds: 1 minute each station

Box Jumps 30/24″
Double Unders
Russian Swings 32/24krest

Finisher: max box jump

Categories
WOD

Happy Birthday Frances

Power Clean & Split Jerk

3-3-2-2-1-1-1 – Build to a heavy single

Squeak

25 rounds for time:

1 Power Clean 100/50k
4 HSPU Strict
5 Wall Balls

Don’t worry this can be scaled for everyone, weights and movements but sorry everyone does 25 rounds for 25 years of Frances.