Category Archives: Workout of the Day

Tuesday WOD 28/11/17

General warm up
Position flow (hold each pose for 5-10s)
Deep squat
Pigeon
Lizard
Standing triangle
Down dog
Standing triangle
Lizard
Pigeon
Deep squat

Specific Warm Up
5 Just legs + 5 Legs & back x 2 rounds each
5 Paused catch & finish positions + 5 Full rows x 2 rounds

Met Con
In partners complete 4 rounds, each for time of:
1000m row
Rest while your partner works.

Monday WOD 27/11/17

General warm up
Alternate with a partner 3×15 strokes each on the rower
In between each set perform the following stretches:
Arm overhead tricep
Arm across body
Arm up back

Specific Warm Up
5 Double foot jump/step down
5/side Single leg jump/step down
8 Jump over the box
5/side Lateral jump over the box
8 Step in jumps
8 Rebounds

3 rounds
5 Shoot to hollow
10s Headstand hold
5 HSPU/Piked push ups or push ups

Met Con
Complete as many rounds as possible in 15 minutes of:
20 Box jumps 24/20″
10 Handstand push ups

Friday WOD 24/11/17

General Warm Up
400m Run
10 Down dog to alternate pigeon (hold for 5s)
10 Lizards to standing forward fold (hold for 5s)
10 Rollovers into deep squat

Specific Warm Up
7 PVC wall OHS squats
7 PVC wall front squats
7 PVC wall back squats

15 Back squat (empty bar)
5 Back squat (light load)
5 Back squat (heavier load)
3 Back squat (heavier load)
3 Back squats (heavier load)
1 Back squat (heavier load)
1 Back squat (first work set load)

Strength
Back squat 1-10-1-20-1-30 reps

Thursday WOD 23/11/17

General Warm Up
Teams of 2-3 alternate 7 cals each on bike for 5 rounds each.

7 Half kneel t-spine rotations (hold for 5s)
7 Half kneel ankle mobs w foot on a plate (hold for 5s)
7 Reach roll & lift
7 Single leg glute bridge

Specific Warm Up
2 rounds
20s Full squat hold with WB
5 WB thrusters + 5 WB push press + 5 Wall balls

2 rounds
5 Hollow/arch rolls
5 Laying kip drill with PVC
4 Bar taps + 2 Beat swings + 4 Bar taps
Then
5 min EMOM
1 Hips to bar + 1 BMU
Scale to:
1 Banded hips to bar + 1 Strict pull up (C2B) + 1 Box dip

Met Con
For time:
9 Bar muscle ups
21/18 Cal bike
45 Wall ball 9/6kg, 10/9′
7 Bar muscle ups
15/12 Cal bike
33 Wall ball 9/6kg, 10/9′
5 Bar muscle ups
9/6 Cal bike
21 Wall ball 9/6kg, 10/9′

Wednesday WOD 22/11/17

General Warm Up
20s Running pose hold/leg
10 Standing straddles (left/middle/right)
10m Hops into 10m run
3x10s Overhead tricep stretch
10m Skip hops into 10m run
10 Banded good mornings (flat back)
10m Foot tapping into 10m run
10 Bent-over t-spine rotations

Specific Warm Up
5 PVC deadlift first pull
5 PVC high & outside
5 PVC push press dip-pause
5 PVC deadlift
5 PVC hang power cleans
5 PVC push press

5 Deadlift (empty bar)
5 Hang power clean (empty bar)
5 Push press (empty bar)
5 Deadlift (light load)
5 Hang power clean (light load)
5 Push press (light load)
5 Deadlift (heavier load)
5 Hang power clean (heavier load)
5 Push press (heavier load)
5 Deadlift (workout load)
5 Hang power clean (workout load)
5 Push press (workout load)

Met Con
Matt 16
For time:
16 deadlifts, 125/85kg
16 hang power cleans, 85/55kg
16 push presses, 60/42.5kg
Run 800 meters
16 deadlifts, 125/85kg
16 hang power cleans, 85/55kg
16 push presses, 60/42.5kg
Run 800 meters
16 deadlifts, 125/85kg
16 hang power cleans, 85/55kg
16 push presses, 60/42.5kg

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