Category Archives: Workout of the Day

Monday WOD 08/01/18

General Warm Up
4 rounds alternate with a partner or 2
100m Row with pause @ 11 o’clock on recovery

Specific Warm Up
10 KB swings russian
5 KB swings american
5 KB single arm high swings
5 KB snatches (light load)
5 KB snatches (heavier load)
5 KB snatches (workout load)

4 Hanging foot locks (arms outstretched)
4 Hanging foot lock to stands
2-3 rounds of
1 Rope climb – focus on arms straight bringing knees to elbows for high lock

Met Con
5 rounds for time of:
12 Kettlebell snatches, left-arm 24/16kg
12 Kettlebell snatches, right-arm 24/16kg
3 Rope climbs
250m Row
Rest 3 mins

Friday WOD 05/01/18

General Warm Up
400m Run
10 Standing straddle hand walks
10 Walking lunges with OH reach
10 KB goblet sumo squats
5 KB arm bars
15 Hollow rocks

Specific Warm Up
10 Back squats (empty bar)
5 Back squats (light load)
3 Back squats (heavier load)
3 Back squats (heavier load)
3 Back squats (starting load)
Before Thrusters
5 Thrusters (empty bar)
3 Thrusters (light load)
3 Thrusters (heavier load)
3 Thrusters (starting load)

Strength
Back squat 3-3-3-3 reps
Thruster 3-3-3-3 reps
4 attempts at a max Paralette L-sit hold for time

Thursday WOD 04/01/18

General Warm Up
5 WB deadlift
5 WB deadlift shrug-fast
5 WB front squats
5 WB pull unders
5 WB cleans

2 rounds
5 Lying t-spine rotations
30s Seated russian shoulder stretch
6 Slow fingers back push ups

Specific Warm Up
5 Down & jump (empty bar)
3 High & outside + 3 Hang muscle cleans x 3 rounds
3 Front squats + 3 Hang squat cleans x 3 rounds
4 Squat cleans
4 Squat cleans (light load)
4 Squat cleans (heavier load)
4 Squat cleans (workout load)

3 sets of 5 dips at your chosen level

Met Con
Elizabeth
21-15-9 reps for time of:
Squat cleans 60/42.5kg
Ring dips

Wednesday WOD 03/01/18

General Warm Up
Teams of 2-3 alternate 5 cals each on bike for 4 rounds each

2 rounds
30s anchored t-spine over roller
6 Rollovers into side straddles (hold each for 5-10s)
5 Pigeons into Lizards

Specific Warm Up
PVC Burgener
5 BTN push press (empty bar)
5 OHS
5 Snatch balance
5 Hang muscle snatch
5 Hang power snatch

Strength
Hang power snatch 3-3-3-3-3-3 reps