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WOD 17: Complete for Time
Thursday, 9th April, 2020
You can get rid of the cap if you want and just finish it as fast as possible!
Single or Double KB/Dumbbell Thrusters
Barbell or bag Thrusters
Increase the reps to start from 60
Mountain Climbers: https://www.youtube.com/watch?v=nmwgirgXLYM
WOD 16: AMRAP
Wednesday, 8th April, 2020
Start with the Double V-Ups when beginning the WOD.
Dumbbell: Double Dumbbell
Bag: Same movements
KB: KB Cleans from ground, do 9 on each arm. 3x OH Lunges on each arm.
If 12 V-Ups is too much, feel free to do 12x Butterfly Sit-ups instead.
WOD 15: Chippers
Tuesday, 7th April, 2020
35min Running clock! The first two sections are conditioning based, and the final 10min is more skill work - so focus on quality movements rather than speed.
Dumbbell: Double Shoulder 2 Overhead.
KB: Will be lighter weight so do it on each side (21 each side).
Wallball: Double the reps! You can do Press ups on the WB too if you :)
Sub Shoulder to OH with A-Frame Press ups.
Sub Double Unders with alternating Plank reach.
Reverse Lunge to Pistol Squat
WOD 1: 14min EMOM
Monday, 6th April, 2020
There are 20 movements every minute, and you r goal is to complete all 20 before the 1min is over. If you are wanting more of a challenge, use the remaining time to accumulate BFSU instead of resting.
Dumbbell: Russion Swings holding the head. DB Snatch.
Bag/Bar: 7x SDHP and Hand Snatch (40/30kg)
Wallball: Ground to Overheads and Wallballs/Thrusters.
If you are doing the 'no equipment' version, your main objective is to accumulate your butterfly situps.
WOD 13: Outside
Sunday, 5th April, 2020
- Do this earlier in the morning, or a road near your house that is straight and does NOT have a large amount of car-traffic, even in this climate.
- Please, if going on the road, do NOT wear your headphones so you can hear the traffic - be safe!~
WOD 12: HERO WOD 4RFT
Saturday, 4th April, 2020
This can be done solo, or with a partner! BUT, if you are doing it with a partner, the person ''resting' must do so alternating in a PLANK and WALLSIT position every swap, while the other personal works.
Dumbbell Swings and Thrusters. Bag ground to overhead. Wallball Ground 2 OH and Wallballs to wall/target.
Created something that is weighted such as filling a bag with books, or cans of food, and filling it with clothes to support and soften the contents :).
Squat to Hip Tuck jumps:
WOD 11: 5x RFT
Friday, 3rd April, 2020
Barbell focused WOD today! Aim for approx. 10-12min cap, the RX weight being 50/35kg.
OH Lunges instead of Squat. Using a Sandbag. Kettlebell or dumbbell overhead. Goblet Squats, single arm snatches with KB or DB.
Full body workout that focuses on balance.
Single Leg Deadlift into Jump
WOD 10: 25min AMRAP
Thursday, 2nd April, 2020
Increase the Dead Ball by 2x instead if it is moderate/lighter weight. Have un, and see what round you can get up to in 25min!
DU: 120x Punches to bag, 1/2 reps DU, 60 single Skips, 60x Switch kicks or 60x High knees.
D-Ball: Heavy Power Cleans or Deadlifts 80% 1rm. +2 Bag Power Cleans, KB or Dumbbell Snatch/Cllean on EACH arm.
Do Bear Crawl instead, increasing 5m each round
WOD 9: 35min WOD
Wednesday, 1st April, 2020
Longer WOD broken up into 3 parts to keep it fun and interesting!
For WOD 1, START with the reverse burpees and if it take you longer than 30 seconds, scale it back to 3-4 reps.
What ever you have! :)
No equipment: 100x Reverse Burpees (fall to back rather than tummy) then EMOM do 10x Pressups
WOD 8: 15min METCON
TUES, 31st March 2020
Complete all 3 movements in 2 min, any time remaining gets added to your rest. Make sure the weight is challenging, so by the 3-4 round you are having to really push. If you have lighter weights, do push press instead of jerk to tax the arms more.
Barbell Jerk, Bag Push Press, 24x Wallball Shoulder Press, Double KB Jerk.
To really target those arms, do the burpees, and use the run as a 'rest'.
WOD 7: 10min AMRAP
MON, 30th March 2020
Aim for 5-7 Rounds.
If you want to go heavier for the thrusters, go ahead! Adapt this workout to suit you goals and needs.
KB or Dumbbell Stiff-leg Deadlifts.
Wallball, Plate, Bag, KB, or Double Dumbbell Thrusters
This ends up being a 10min explosive set, and if you have something to jump on to, do the Box Jumps instead of tuck jumps.
WOD 6: 15min AMRAP + 25min Stretching
Sun, 29th March 2020
We have programmed a stretching set for today, but if you have a preferred mobility routine, program or online yoga set available to you, feel free to change it to that instead.
SUBSTITUTES: Barbell /Bag Updowns, KB Deadifts with a 1/2 Burpee, Hand on WB or Deadball and pick it up.
Dumbbell Up Downs
WOD 5: 30min Partner Chipper
Sat, 28th March 2020
No partner? No problem! You can tackle this WOD solo, OR video chat with someone and sync up with a friend online!
Good luck and have fun!
WOD 4: 5x Rounds For time
Friday, 27th March 2020
Complete 5 Rounds as fast as possible, then finish with the a 1km Run. To make the WOD a little longer, do an additional 1km run at the start as a 'Buy in" to the WOD.
For the no equipment 'at home' version, fill a backpack or small suitcase to add weight to it. It could be heavy books or clothes for example.
For the squats of choice, it can be bodyweight, weighted, squats jumps... just don't choose "no squats' haha.
Check out the "MOVEMENT LIBRARY" section for explanation of the HSPU.
WOD 3: For Time
26th March 2020
Try to get the main portion done in 10min.
You can sub the equipment for something else like a barbell, sandball, ball, BUT if it is rather light, double the number of 'complex' reps.
WOD 2: 15min AMRAP
25th March 2020
Get as many rounds as possible! Whether it is 2 rounds or 20!
You can choose the weights.
If you have a Deadball at home - 8 reps for moderate weight, 4 reps if super heavy.
WOD 1: 25min FOR TIME
25th March 2020
Exciting - Our first trial online WOD!
Start your first minute with the burpees!
Remember to keep an eye on the clock to get your leg raises done every minute.
Sub the Cleans with Roly V-Ups, and the G2OH with Hands 2 Elbow.
This becomes a SUPER CORE workout.