Category Archives: Workout of the Day

Tuesday WOD 21/11/17

General Warm Up
2-3 rounds
30 Alternating single unders
20 Single unders (low jump)
10 Single unders (high jump)
10 Double unders

5 Lying hamstring bent to straigh stretch (hold each for 10s)
5 Rollovers into rounded pike (hold each for 10s)
5 Russian shoulder stretch into tabletop (hold each for 10s)
5 Facedown handcuffs (hold each for 5s)

Specific Warm Up
5 Bench press (empty bar)
5 Beat swings
5 Bench press (light load)
5 Straight leg kick beat swings
5 Bench press (heavier load)
5 Knees to arms
5 Bench press (workout load)
5 T2B

Met Con
Froning/Fraser v The World WOD 1
In partners complete the following, alternating full rounds:
10 rounds for time:
50 Double unders
15 Toes to bar
5 Bench press 102.5/70kg

Monday WOD 20/11/17

General Warm Up
GAME: Tunnel ball
2 rounds
10 Squat to stand
10 T-spine OH reach in squat (go kneeling if can’t hold full depth)
10 Puppy dog to push up rocks

Specific Warm Up
2 rounds
10s Hollow hold
7 Beat swings + 5 Pull ups
2 rounds
10s Hollow push up hold/HS hollow hold (those doing Mary)
5s Push up lower + 5 push ups/5s HS lower + 5 HSPU (those doing Mary)
2 rounds
10s KB sumo squat stretch
5 KB goblet squats + 5 air squats to WB

Met Con
Cindy
Complete as many rounds as possible in 20 minutes of:
5 Pull ups
10 Push ups
15 Squats
OR
Mary
Complete as many rounds as possible in 20 minutes of:
5 Handstand push ups
10 One legged squats, alternating
15 Pull ups

Friday WOD 17/11/17

General Warm Up (barefoot)
3 rounds
Ankle mobilizations (mix up mobs each round)
10m hops 10m jog (mix up hops each round)

Specific Warm Up
Static running pose holds 10s x 3
Pony drill
Foot tapping
Wall falls
Timber drill to run

2 rounds
4 Wall ball paused squats + 4 push press to throw + 4 Full wall balls
6 Slam balls

Met Con
5 rounds for time:
400m run
30 Slam ball 12/6kg
30 Wall ball 9/6kg, 10/9′

Thursday WOD 16/11/17

General Warm Up
250m Row
T-spine arch over foam roller (length of time for row)
15 PVC dislocates
10 Rollovers into sit to stand
10 PVC wall squats

Specific Warm Up
PVC Burgener snatch
5 Hang squat snatch (empty bar)
3 Hang squat snatch (light load)
3 Hang squat snatch (heavier load)
3 Hang squat snatch (starting load)
Before Hang power cleans
5 Hang power cleans (empty bar or light load)
3 Hang power cleans (heavier load)
3 Hang power cleans (starting load)

Strength
Hang squat snatch 3-3-3-3-3 reps
Hang power clean 3-3-3-3-3 reps

Wednesday WOD 15/11/17

General Warm Up (barefoot)
Trigger ball arch
Trigger ball medial shin
Trigger ball lateral shin
20 Single leg skip, left
20 Single leg skip, right
20 Double jump/single under
20 Alternating single unders
20 Double unders or attempts

Specific Warm Up
PVC Burgener snatch

3 rounds of:
3 Hollow pops/3 Arch pops
5 Beat swings (butterfly beat swings for more advanced athletes)
Then
3×3 Paused kipping pull ups (butterfly pull ups for advanced athletes)

2 Snatch + 3 Clean & jerk (empty bar)
18 Double unders
2 Snatch + 3 Clean & jerk (light load)
18 Double unders
2 Snatch + 3 Clean & jerk (heavier load)
18 Double unders
2 Snatch + 3 Clean & jerk (workout load)

Met Con
Event 3 Lift Off 2015
Complete as many rounds as possible in 12 minutes of:
3 Snatches 60/42.5kg
6 Clean and jerks 60/42.5kg
9 Chest-to-bar pull ups
54 Double unders

Tuesday WOD 14/11/17

General Warm Up
10 Cobras
10 Lying t-spine rotations
10 Kneeling t-spine rotations
10 Wall slides
20m Handstand bear crawl

Specific Warm Up
Burgener PVC Jerk
3 Push press BTN
3 Push press front of neck
3 Push jerk BTN
3 Push jerk front of neck
3 Split jerk BTN
3 Split jerk front of neck
5 Split jerk (empty bar)
3 Split jerk (light load)
3 Split jerk (heavier load)
3 Split jerk (heavier load)
3 Split jerk (starting load)

Strength
Split jerk 3-3-3-3-3-3-3 reps

Accessory
5 rounds of:
5 Strict T2B + 5s Hanging L-hold
Rest 60s

Monday WOD 13/11/17

General Warm Up
GAME: Funnel tag

Specific Warm Up
2 rounds of:
Stop sign wrist stretch 10s
Arm overhead tricep stretch 10s
4 Cossack/standing straddle/cossack
3 PVC zombie squats + 3 PVC front squats (elbows high)

5 PVC down & finish
5 PVC high & outside
5 PVC muscle cleans
5 PVC lands (2/4/6″)
5 PVC hang power cleans

4 Power cleans + 4 thrusters (empty bar)
4 Bar-facing burpees
4 Power cleans + 4 thrusters (light load)
4 Bar-facing burpees
4 Power cleans + 4 thrusters (workout load)
4 Bar-facing burpees

Met Con
7 rounds for time of:
7 Power cleans 42.5/30kg
7 Thrusters 42.5/30kg
7 Bar-facing burpees

Friday WOD 10/11/17

General Warm Up
20m Hops
10 Pigeon pulses
10 Puppy dog pulses
10m Single leg hop left, 10m single leg hop right
10 Rollover into straddle
10s Hollow hold & 10s Arch hold x 2

Specific Warm Up
100m Back & arms
100m Just legs
100m Legs and back
10 Pause at finish with arms and body away

10 Pull up active shoulders
5 Beat swings & 5 Knees up beat swings
5 Floor hip openers
5 Kipping pull ups or attempts x 3

5 PVC dislocates
5 PVC OHS
5 Box jumps/step ups-step down
5 PVC dislocates
5 PVC OHS
5 Box jumps/step ups-jump down
5 PVC dislocates
5 PVC OHS
5 Rebound box jumps/step ups

Met Con
Event 3 Lift Off 2016
Complete as many rounds as possible in 15 minutes of:
25 Pull ups
50 Calorie row
100 Overhead squats 20/15kg
50 Box jumps 24/20″
25 Pull ups

Thursday WOD 09/11/17

General Warm Up (barefoot)
60s on each foot arch
10 Banded kettlebell ankle pulses
10 Kettlebell cossack squats (slow and hold)
10 Band hamstring pulses
10 Kettlebell reverse squat to stands
10 Banded overhead tricep pulses
10 PVC front squats

Specific Warm Up
5 Zombie squats (empty bar)
5 Front squats (empty bar)
5 Front squats (light load)
3 Front squats (heavier load)
3 Front squats (heavier load)
3 Front squats (first set load)

Strength
Front squat 10-5-3-1-1-1-3-5-10 reps

Met Con
In teams of 2-4 complete 600m row total EACH in 150m alternating sets.

Wednesday WOD 09/11/17

General Warm Up (barefoot)
3 rounds of:
Ankle mobilizations (mix up mobs each round)
10m hops 10m jog (mix up hops each round)

Specific Warm Up
Static running pose holds 10s x 3
Pony drill
Foot tapping
Wall falls
Timber drill to run

Met Con
For time:
Run 400m
Rest 1 minute
Run 800m
Rest 2 minutes
Run 1200m
Rest 3 minutes
Run 1600m