Workout of the day

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

“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

“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

“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

“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

“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

“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

“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

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

CHRISTMAS GAINS

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

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 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

A/ HEADS OR TAILS

HEAD
Jackie

TAIL
Diane

B/ Gymnastics Game

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

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

“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 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 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 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 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

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

“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

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 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 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

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 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 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

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 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

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 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 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

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 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

“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

“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

“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 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 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 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 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 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 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 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 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 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