Workout of the day

WOD 4.1.2021

WOD 4.1.2021

WOD 4.1.2021

A/ BACK SQUAT

Every 2 min x 5
8 rep

B/ SUPPORT

Every 2 min x 3
12 DB Romanian deadlift

C/ WORK

3 min ON – 1 min OFF x 4
20 KB swings @32/24kg
20 push ups
Max cal bike / ski in the remaining time

WOD 3.1.2021

WOD 3.1.2021

WOD 3.1.2021

“BUILDING”

A/ Bent over row

Every 2 min x 4
8 rep @as heavy as possible

B/ Upper Pump

EMOM 9
1/ 12 biceps curls
2/ 12 Diamond push ups
3/ 12 DB plank row

C/ Strict Pull up

00:00 – 05:00
1RM weighted pull ups

00:05 – 10:00
EMOM 5
x Pull ups UBK

D/ POWER
4 min max cal assault bike/ski/row

WOD 2.1.2021

WOD 2.1.2021

WOD 2.1.2021

“HAPPY NEW YEAR”

TEAM OF 2

AMRAP 40
800m run together
42/30/18
Over head squat @60/40
Toes to bar

600m run together
42/30/18
Russian KB swings @32/24
HSPU

400m run
50 down ups synchro

WOD 1.1.2021

WOD 1.1.2021

WOD 1.1.2021

“HANGOVER”

CARDIO

AMRAP 40
400m run
20 Burpee box over
40 Cal (any erg)
20 DB box step ups @1×22.5/15kg

WOD 31.12.2020

WOD 31.12.2020

WOD 31.12.2020

“BYE BYE 2020”

TEAM OF 2

AMRAP 20
200 cal assault bike / Row / ski

Then,
Max rounds of :
30 Push Press @40/30
30 burpee over the bar
30 partner wall balls
Rest 4 minutes

AMRAP 21
Complete
100 Pull ups
80 Single arm DB thrusters
60 HSPU
40 Toes to bar/ring
20 Single arm Devil Press
5 Rope Climb

Then,
Max cal assault bike / Row / ski In the remaining time

WOD 30.12.2020

WOD 30.12.2020

WOD 30.12.2020

“CHRISTMAS GAINZ 2.0”

A/ CLEAN

00:00 – 10:00
1RM CLEAN

B/ SNATCH

10:00 – 20:00
1RM SNATCH

C/ THRUSTER

20:00 – 30:00
1RM THRUSTER

D/ ROW

@30:00
1k ROW MAX EFFORT

WOD 29.12.2020

WOD 29.12.2020

WOD 29.12.2020

“CARDIO CLUB”

2 min ON – 2 min OFF x 9
Rotate between A/ B/ and C/

A/ 1 round of Cindy + Max cal row/Bike/ski in the remaining time

B/ AMRAP
10 Thrusters @40/30
10 Burpee over the bar

C/ Complete 2 rounds of
12 box jumps over
12 American swings @32/24kg
Then max air squats in the remaining time

WOD 28.12.2020

WOD 28.12.2020

WOD 28.12.2020

“CHRISTMAS GAINZ”

A/ BACK SQUAT

1RM BACK SQUAT
(15 mins window)

B/ STRICT PRESS

1RM STRICT PRESS
(15 mins window)

C/ DEADLIFT

1RM DEADLIFT
(15 mins window)

WOD 27.12.2020

WOD 27.12.2020

WOD 27.12.2020

INTERVALS

2min ON – 2 min OFF x 9
A/ Max cal Erg

B/ AMRAP
-10 Burpees over DB
-20 DB hang snatch

C/ AMRAP
-10 pull ups
-20 Air squats

WOD 26.12.2020

WOD 26.12.2020

WOD 26.12.2020

CHRISTMAS GAINS

10 minutes
1 RM PUSH PRESS10 minutes
1RM BACK SQUAT
10 minutes
1RM THRUSTER

WOD 2.1.2021

WOD 25.12.2020

WOD 25.12.2020

“12 days of Christmas”

1 Row, 100 m
2 Kettlebell Push Press
3 Kettlebell Hang Cleans
4 Kettlebell Deadlifts
5 Toes-to-bars
6 Burpees
7 Kettlebell Goblet Squats
8 Kettlebell Thrusters
9 Kettlebell Snatches
10 Kettlebell Overhead Squat
11 Chest-to-bar Pull-ups
12 Bar Muscle-ups

WOD 24.12.2020

WOD 24.12.2020

CHRISTMAS EVE CONDITIONING

AMRAP 50
400m run
2 Muscle up (Any)
4 HSPU
6 KB swings
8 Burpees
10 Cal erg

WOD 23.12.2020

WOD 23.12.2020

WOD 23.12.2020

A/ HEADS OR TAILS

HEAD
Fran

TAIL
Grace

B/ Midline

Tabata deadbug
Rest 2 minutes
Max time Plank

WOD 22.12.2020

WOD 22.12.2020

WOD 22.12.2020

A/ HEADS OR TAILS

HEAD
Jackie

TAIL
Diane

B/ Gymnastics Game

Max distance
handstand walk
(10 minutes window, have fun)

WOD 1.1.2021

WOD 21.12.2020

WOD 21.12.2020

A/ HEADS OR TAILS

HEAD
Cindy
TAIL
Nancy

B/ FLEX

Every 2 min x 5
12 biceps curls
12 Barbell Z press

WOD 20.12.2020

WOD 20.12.2020

WOD 20.12.2020

“TEAM OF 2”

AMRAP 30
100 Wall balls
80 Cal Row/ski/bike
60 Power Snatch @60/40
40 Burpee box jump over
30 Chest to bar/ring
20 Over head lunges @60/40
10 Bar/ring muscle ups

WOD 19.12.2020

WOD 19.12.2020

A/ SKILLS

20 seconds ON / 40 seconds OFF x 6
Max double unders

B/ STRENTH

EMOM 8
1/ 3-6 strict pull ups
2/ 3 wall walk/box walk out

C/ WORK

AMRAP 9
9 toes to bar/ toes to ring
15 DB/KB thrusters (2x 22.5/15 kg)
21 Box jump over

D/ CORE

Complete 75 hollow rock
Break as needed

WOD 23.12.2020

WOD 18.12.2020

WOD 18.12.2020

“CARDIO”

5 min ON – 1 min OFF x 6
400m run
30 box step ups
Max cal row in the remaining time

WOD 26.12.2020

WOD 17.12.2020

WOD 17.12.2020

A/ BACK SQUAT

Every 2 min x 5
4 rep @40×1

B/ WORKOUT

AMRAP 6
7 Russian KB swings
7 Pull ups
7 Push ups

C/ LOWER BUILDING

EMOM 10
1/ 10 box step ups @2×22.5/15kg
2/ 10 Front rack Lunges @as heavy as possible

WOD 27.12.2020

WOD 16.12.2020

WOD 16.12.2020

A/ SQUAT SNATCH

EMOM 5
3 squat snatch touch and go
Rest 2 min

EMOM 5
1 squat snatch (Heavier)

B/ WORK

3 rounds for time
12 Chest to bar/ring
12 Thrusters @50/35kg
8 Burpees over the bar
8 OHS @50/35kg

Cap : 12min

WOD 29.12.2020

WOD 15.12.2020

WOD 15.12.2020

A/ PUSH PRESS

Every 90 seconds x 6
4 push press ( 3secs hold at the top)

B/ WORK

2min ON – 2 min OFF x 5
15/12 cal assault bike / row / ski
Max rep Power clean @60/40

C/ FINISHER

3 sets of 21’s biceps curls

WOD 14.12.2020

WOD 14.12.2020

WOD 14.12.2020

A/ CLEAN AND JERK

— Barbell cycing —
Every 2 min x 6
3 Power clean + 3 hang power clean + 3 Push jerk

B/ OLY SUPPORT

EMOM 8
1/ 3 clean pull @100% of 1RM power clean
2/ 6/6 db or kb  Z press

C/ WORK

FOR TIME
75 cal row
50 HSPU
25 Deadlfit @120/90kg

Cap 17min

WOD 13.12.2020

WOD 13.12.2020

WOD 13.12.2020

“TEAM”

AMRAP 35 min
100 Hang power clean
100 Front squats
100 Push jerk
100 Front rack lunges
100 Thrusters @40/30kg

Between each movements, complete 10 down ups synchro

WOD 12.12.2020

WOD 12.12.2020

WOD 12.12.2020

AMRAP 10
30/20/10
Burpees
DB snatch @1×22.5/15kg
Max cal machine in the remaining time
Rest 2 min

AMRAP 10
21/15/9
Toes to bar/ring
DB squats @1×22.5/15kg
Max cal machine in the remaining time
Rest 2 min

AMRAP 10
15/12/9
Devil press @1×22.5/15kg
Dumbbell Thrusters @1×22.5/15kg
Max cal machine in the remaining time

WOD 27.12.2020

WOD 11.12.2020

WOD 11.12.2020

A/ POWER CLEAN

Every 90 seconds x 10
3 Power clean touch and go

B/ PUSH JERK

EMOM 10
3 Push jerk

C/ WOD

AMRAP 15
15 HSPU
1 round of macho man
15 cal row

WOD 10.12.2020

WOD 10.12.2020

A/ PUSH PRESS

Every 90 seconds x 6
6 push press (from the ground)

B/ PULL UPS

EMOM 5
5-8 strict pull ups

C/ WORK

FOR TIME
21/15/09
Deadlift @80/50
Burpee bar facing

Cap 12min

WOD 9.12.2020

WOD 9.12.2020

WOD 9.12.2020

A/ SQUAT SNATCH COMPLEX

Every 2 min x 5
Complex
1 squat snatch + 1 hang squat snatch + 1 OHS

B/ Oly Support

EMOM 8
1/ 8 behind the neck push press
2/ 4 broad jumps

C/ WOD

5 Rounds FOR TIME
15 Chest to bar pull ups
15 OHS @40/30kg

Cap 12min

WOD 8.12.2020

WOD 8.12.2020

WOD 8.12.2020

A/ SKILLS

EMOM 10
5-10 kipping pull ups (unbrocken)

B/ WOD

AMRAP 12
2 box jumps
2 hand release Push Ups
2 DB thruster  + 2 rep each rounds

Cap 12min

C/ MIDLINE

Complete 100 tuck crunch
Break as needed

WOD 4.1.2021

WOD 7.12.2020

WOD 7.12.2020

A/ BACK SQUAT

Every 2 min x 5
5 rep @32X1
(from the ground)

B/ LOWER WORK

Every 2 min x 5
Kneeling to stand
16 reps (alternating)

C/ WORK

3min ON – 1 min OFF x 3
12/9 cal assault bike/ski/row
20 Russian Swings @32/24kg

WOD 1.1.2021

WOD 6.12.2020

WOD 6.12.2020

“Teams of 2”

AMRAP 15
RELAY format – You go I go
15 cal row (ski/bike)
10 Burpees to plate
5 pull ups
Rest 5 minutes

AMRAP 15
RELAY FORMAT – You go I go
5 chest to bar
5 burpees box overs
5 Devil Press @2×22.5/15kg

WOD 5.12.2020

WOD 5.12.2020

WOD 5.12.2020

A/ PREP

3 sets
3 box walk outs
8/8 single arm half kneeling DB press

B/ HSPU FOCUS

EMOM 5
2-5 strict HSPU

C/ WORK

FOR TIME
5 rounds of
15 Hand release push ups
7 Power Clean @60/40
7 Push jerk

Cap 15

WOD 2.1.2021

WOD 4.12.2020

WOD 4.12.2020

A/ SQUAT SNATCH COMPLEX

Every 90 seconds x 5
1 squat snatch + 3 OHS

B/ WL SUPPORT

EMOM 10
1/ 5 clean pull @100% of 1RM power clean
2/ 5 broad jumps

C/ WORK

AMRAP 12
12 Toes to bar / Toes to ring
9 Thrusters @40/30
6 burpees bar facing

WOD 3.12.2020

WOD 3.12.2020

WOD 3.12.2020

A/ POWER CLEAN

EMOM 12
1 rep

B/ WORKOUT

FOR TIME
21/15/09
Hang Power snatch @40/30
Thrusters @40/30
Cap 9min

C/ FINISHER

EMOM 8
20 seconds hollow rock

WOD 3.1.2021

WOD 2.12.2020

WOD 2.12.2020

A/ PUSH PRESS

Every 90 seconds x 6
8 push press (from the ground)

B/ PULL UPS

EMOM 5
5-8 strict pull ups

C/ WORK

AMRAP 9
12/9 cal assault bike / row or ski
9 Push press
9 box jumps

WOD 20.12.2020

WOD 1.12.2020

WOD 1.12.2020

“WOD”

AMRAP 35
500m row / bike or ski
40 DB Lunges @1×22.5/15kg
30 Sit ups
20 DB box step ups @1×22.5/15kg
10 Burpee box jumps over

WOD 30.11.2020

WOD 30.11.2020

WOD 30.11.2020

A/ BACK SQUAT

Every 2 min x 5
6 rep @tempo 3331
(from the floor)

B/ SUPPORT

Every 2 min x 3
12 Romanian deadlift

C/ WORK

AMRAP 3min
25/20 cal row
10 down ups
Max front squats in the remaining time @50/35kg
Rest 2 min
x 3

WOD 4.1.2021

WOD 29.11.2020

WOD 29.11.2020

“TEAM”

Team of 2
ALL THE GIRLS
FOR TIME
FRAN
GRACE
DIANE
ISABEL
800m run together after each workouts

CAP 40

WOD 28.11.2020

WOD 28.11.2020

WOD 28.11.2020

“SNATCH”

Every 2 min x 5
5 touch and go power snatch
Build across

“WOD”

FOR TIME
21-15-09
Hang Power snatch @40/30
Thrusters
Right into
12-09-06
Over head squats @60/40
Burpee over the bar

WOD 27.11.2020

WOD 27.11.2020

WOD 27.11.2020

“MIDLINE”

20 seconds ON – 40 seconds OFF x 12
1/ Deadbug
2/ Russian twist
3/ Plank to plank elbow

“VOLUME”

50 toes to bar/ Toes to ring / toes to KB  for time
EMOM 3 down ups
CAP 10

“WOD”

ANNIE
50-40-30-20-10
Double unders
Sit ups

CAP 15

WOD 25.11.2020

WOD 25.11.2020

WOD 25.11.2020

“POWER CLEAN”

Build to 1 heavy technical rep of the day
20 minutes window

“WOD”

AMRAP 18
50 single arm DB thruster @1×22.5/15kg
7 ring muscle ups
15 single arm  DB Push Jerk @1×22.5/15kg
20 alternating OH dumbbell lunges @1×22.5/15kg
(switch arm at 10 reps)

WOD 24.11.2020

WOD 24.11.2020

“CARDIO”

Every 2 min 30 x 12
Rotate between A/, B/ and C/
A/ 20/16 cal row + 20 push ups
B/ 20 Sumo deadlift high pull @40/30kg + 10 HSPU
C/ 30 box step ups @1×22.5/15kg DB

WOD 31.12.2020

WOD 23.11.2020

WOD 23.11.2020

“FRONT SQUAT”

Every 2min x 3
8 rep @3331 tempo

“LUNGES”

Every 2 min x 3
12 front rack lunges

“WOD – battery”

3min ON – 1 min OFF x 3
10 power clean @60/40kg
10 burpee over the bar
Max rep Power snatch @60/40 in the remaining time
Rest 2 min

3min ON – 1 min OFF x 3
10 power snatch @60/40
10 /7 cal row
Max rep squat clean @60/40 in the remaining time

WOD 22.12.2020

WOD 26.11.2020

WOD 26.11.2020

“PUSH STRENGTH”

EMOM 12
1/ 8/8 DB Z press
2/ 8 russian push ups

“PULL STRENGTH”

Every 90 secondes x 5
8/8 DB row

“WOD”

AMRAP 4
8 Box step up @2×22.5/15kg
8 burpee over the box
Rest 2 minutes
REPEAT

WOD 14.12.2020

WOD 20.11.2020

WOD 20.11.2020

“GYMNASTIC”

20 seconds ON – 40 seconds OFF x 12
1/ Deadbug
2/ Russian twist
3/ Plank to plank elbow

“VOLUME”

50 toes to bar for time
EMOM 3 down ups

CAP 10

“WOD”

ANNIE
50-40-30-20-10
Double unders
Sit ups

CAP 15

WOD 3.12.2020

WOD 19.11.2020

WOD 19.11.2020

“STRENGTH”

PUSH PRESS
15 minutes window
Build 3RM

“SUPPORT”

Every 90 secondes x 5
8 bent over row

“WOD”

AMRAP 4
8 Box step up @2×22.5/15kg
8 burpee over the box
Rest 2 minutes
REPEAT

WOD 12.12.2020

WOD 18.11.2020

WOD 18.11.2020

“OLY LIFTING”

POWER CLEAN
Build to 1 heavy technical rep of the day
20 minutes window

“WOD”

AMRAP 18
50 wallball
7 ring muscle ups
15m HSW
20 alternating OH dumbbell lunges @1×22.5/15kg

WOD 31.12.2020

WOD 17.11.2020

WOD 17.11.2020

“CARDIO”

Every 2 min 30 x 12
Rotate between A/, B/ and C/
A/ 20/16 cal row + 20 push ups
B/ 20 Sumo deadlift high pull @40/30kg + 10 HSPU
C/ 30 box step ups @1×22.5/15kg DB

WOD 27.12.2020

WOD 16.11.2020

WOD 16.11.2020

“STRENGTH”

FRONT SQUAT
Build to 1RM

“SUPPORT”

LUNGES
Every 2 min x 3
12 front rack lunges

“WOD”

Battery
3min ON – 1 min OFF x 3
10 power clean @60/40kg
10 burpee over the bar
Max rep Power snatch @60/40 in the remaining time

Rest 2 min

3min ON – 1 min OFF x 3
10 power snatch @60/40
10 /7 cal assault bike
Max rep squat clean @60/40 in the remaining time

WOD 28.12.2020

WOD 15.11.2020

WOD 15.11.2020

“TEAM”

Team of 3
40 minutes WORK
MAX DISTANCE ROW
Every 3 minutes complete :
Athlete A/ 20 Toes to bar
Athlete B/ 15 dumbbell thrusters @2×22.5/15kg
Athlete C/ 15 Over head squat @60/40kg

WOD 5.12.2020

WOD 14.11.2020

WOD 14.11.2020

“STRENGTH”

FRONT SQUAT
Find 3RM
15 minutes window

“SUPPORT”

REVERSE LUNGES
Every 2 min x 3
8 reverse lunges

“WOD”

5 rounds for time
15/12 cal row
5 back squat @100/70kg

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