WOD - Today

Coach Gary's Monday Booty Camp

Emom 12
1) 30s DB Split Squat (stay on same leg for 30s, switch next round)
2) 30s SL RDL (as above) 
3) 40s Max Cal Bike or Row

Emom 12
1) 15s Chin Over Bar Hold and 15s Negative
2) 30s Ring Push Ups
3) 40s Max burpees

Emom 12
1) 10 Pike Seated Leg Lifts+10 Straddle Seated Leg Lifts
2) 40s Side Plank Hip Raises
3) 40s Max Box Jumps 20inches 

WOD Archive

15/11/19

Barbell Bonkers FMU

EMOM 10
1 hang power snatch 
 
Pairs AMRAP 18 YGIG* / Lone Ranger EMOM 15 
5 Deadlift
4 Hang Power Cleans 
3 STOH
2 FR Rev Lunge (2 each leg) 
#50/35kg
P1 completes the whole complex before P2 goes
 
 
15,12,9,6,3  /   Pairs 30,24,18,12 6
Front Squats 50/35kg
Barbell Push UPS*
 
*barbell on floor hands shoulder width with shoulders over hands. Chest to bar then push up 
 
 
 
 
 
 

14/11/19

Partner Thursday 

EMOM 10 
3 Deadlifts 
 
 
Pairs AMRAP 19 Alt Exercises
 
8 C2B / 4 MU’s
16 Wall Balls 
32 Double Unders 

13/11/19

 

Jacobs Birthday WOD 

 
Every 30s for 7 mins 
1 x Strict Press 
 
AMRAP 13
7 Ring Dips
13 STOH 50/35kg
11 Back Squat 50/35kg
12 SL V-Up 
 
 
Finisher 
 
Teams of 2 or 3 
3k Row or 5Mile Bike*
11 min cut off 

12/11/19

 

EMOM 10
1 Squat Clean  + 2 Front Squats 
 
 
Pairs AMRAP 18 reps shared 
 
20 Hang Power Cleans 60/40kg
20 T2B
20 Front Squats 60/40kg
 
 

11/11/19

Monday Funday 


EMOM 10
4 KB SD Thrusters*+ 4 Plate Burpees*
*add 1 rep every other round - finish on 8 reps of each 
 
EMOM 10
Row 10/8 Cals + 8/6 HR Push UPS 
 
AMRAP 8
8 Rev Step Lunges 22.5/15 kg DB x 2
6 STOH 22.5/15kg DB x 2
4 Strict Pull UPS 
2 Strict HSPU 

07/11/19

20.5 Prep 

EMOM 10 
1 x Power Snatch
1 x Hang Power Snatch
1 X OH squat 
 
With a running clock (25 mins) and in a 5 min window complete 5 rounds of the following for time 
 
4 x Power Snatch 70/50kg 
12 x HR Push UPS 
12 x Goblet Squats 32/24kg
12 x Russian KBS 
12 x Ab Mat 
4 x Muscle UPS / Ring Dips 

06/11/19

 
EMOM 10 
  1. 3,3,2,2,1 Sumo Deadlift 
  2. 12,12,10,10,8 DB Bench / Floor Press 
 
AMRAP 12 
 
16 DB Clean and Split Jerk 22.5/ 15
40 Double Unders 
12 SA OH DB Step Lunge 

05/11/19

Sharing Fat Fran (sort of..) 


Every 90s for 12mins 
2 x Back Squat 
 
 
In pairs AMRAP 15 YGIG for 5 rounds each *
10 Thrusters 50/35kg
10 C2B / Pull UPS
 
*in remaining time MAX bar hop burpees 
 
 
 

04/11/19

Monday Fun Day 

In a 4 minute window compete each of the following in order x 3 rounds 
(36mins running clock)
 
3 mins max Cals + 1 min rest 
 
B
AMRAP 3 + 1 min rest 
4 T2B
8 KB Rev Lunge 
4 Burpee Pull UPS 
 
C
AMRAP 3 + 1 min Rest*
2 Wall Balls 
2 SA Alt DB Snatch 
Increase reps by 2 each round 
 
 
** set your score on 1st round of each and try to match your scores each round 
 

31/10/19

 

EMOM 10
  1. 5 Push Press 
  2. 10 Ring Rows 
 
 
'The Chead’  *   24 min cut off 
Run 400m
54 KBS 32/24 (overhead) 
54 HR Push Ups 
54 Med Ball Cleans 
54 Ab Mat
54 Burpees
Run 800m 
 
*reps can be portioned if required ..
Eg 1 round of each exercise 30 reps + 1 round 24 reps 
Run must be complete 

30/10/19

 

EMOM 10
  1. 30s Front Rack Hold  @ 60% 1 RM FS 
  2. 30s Hollow Hold 
 
 
Pairs AMRAP 10 YGIG
5 Hang Power Cleans 70/50kg
8 Bar Hop Burpees 
 
Rest 5 mins 
 
Pairs AMRAP 10 YGIG 
10 KB Step Lunges 32/24kg 
10 Box Jumps 

29/10/19

 

EMOM 10
1 x Squat Snatch + 1 x Hang Squat Snatch 
 
 
Pairs AMRAP 22 Alternate Exercises 
 
8 Power Snatch 60/40kg
12 C2B / Pull UPS / Ring Rows
16 Wall Ball 

28/10/19

Monday Funday 

 
A
EMOM 10
1. 8 x Strict Pull Ups 
2. 12 x Push Press 60/40kg
 
B
8 min AMRAP 
Run 200m 
10 HR Push Ups 
15 Air Squats 
 
C
For time 
30/25 Cals 
40 Double KBS 24/16 
30/25 Cals 
 
*6 min cut off 

24/10/19

Midline Thursday 

 
EMOM 10
1 x Deadlift 
 
EMOM 10
1 x Strict Press 
 
 

AMRAP 14
 
16 SA DB Clean and Jerk 
14 T2B
12 KB Rev Step Lunges 
10 AB Mat 

23/10/19

E2MOM 10

3 x Front Squat + 1 x Box Jump (for max height) 
 

A
Pairs AMRAP 10 Alternate Exercises
8 C2B / 4 BMU 
10 KBS 32/24kg
12 Plate Burpees 
 
 
Rest 2 mins 
 
 
Pairs AMRAP 10 Alternate Exercise 
Run 1 lap 
8 DB SA Squat Snatch 22.5/15kg
12 HR Push Ups 
 
 

22/10/19

 

EMOM 10 
1 Power Clean + 1 Hang Power Clean 
 
 
 
AMRAP 18
8 Power Cleans 60/40kg 
16 Wall Balls 
Run 200m 
 

21/10/19

The Devils Work Out 2

 
EMOM 36
 
1. 6 cal Row + 6 Over Rower Burpees 
2. 6 man makers 15/10kg
(1 Push Up on DB’s + 1 Row Left + 1 Row Right)
3. 6 Strict / Kipping HSPU 
4. 6 BMU / C2B
5. 6 Sit Stand Slam 
6. 6 Plate GTOH + 6 OH Step Lunge 25/20kg 

17/10/19

Every 30s for 8 mins 
1 Power Snatch 
 
 

Ghost Gone Bad

 
3 rounds for total reps. 60s per station
 
Wall Balls
SDHP 24/16kg KB
Double Unders 
Push Press 35/25kg  Barbell 
Row - Cals
Rest 

16/10/19

E2MOM 10
3 x Deadlift 
 

AMRAP 4 
10 KB Swings 32/24
10 T2B
10 HR Push Ups 
 
4 mins rest 
 
AMRAP 4 
10 Plate GTOH
10 Plate Burpees 
10 Air Squats 
 
4 mins Rest
 
AMRAP 4
10 DB SA Snatch 22.5/15kg
5 Box Jumps 30/24 inch 

15/10/19

Leg Day 

 
EMOM 10 
1 x Cluster 
 

Pairs AMRAP 22
 
800m run together 
30 Thrusters 50/35kg
20 BMU / C2B
30 FR Lunges 50/35kg
 
 
 
 
 

14/10/19

Monday Fun Day 

 
EMOM 40
 
  1. 5-10 Strict HSPU
  2. 5-10 Strict Ring Pull Ups
  3. 3 x Power Clean + 3 x Front Squats**
  4. Max Cals 60s
  5. Rest 
 
** add 1 rep each round 
Eg. Round 2. 4 x PC + 4 x FS
22.5/15kg DB’s x2

10/10/19

 

EMOM 10
1. 3 x Banded Deadlit (use green power band under feet)
2. 3 x Strict C2B 
 
 
Pairs AMRAP 16 YGIG 
(P1 completes a whole round before P2 goes) 
 
1 x Deadlift 80/50kg 
2 x Bar Hop Burpees 
3 x Wall Ball 
 
*add 1 rep every round 
 
 
 
Finisher 
350m row for time 

09/10/19

EMOM 10 
1 Clean + Jerk
 
Gwen 
15, 12, 9 clean and jerk - at max weight 
 

12 min cap 
All rounds must be unbroken, no regrip at floor and no dumping the bar 
All rounds must be same weight 
Rest as needed between sets 
 
Finisher 
3 rounds 
Run 400m
16 SA DB Clean and Jerks 22.5/15kg
 
*8:50 cut off

08/10/19

Partner Tuesday with a twist 

 
A
E 2.5 MOM 17.5 
15 KBS 24/16
20s L-Sit or Knee Tuck - Paralettes 
15/12 Cals 
 
B
E 2.5 MOM  17.5 
32 Double Unders  
20s Hollow Hold 
16 SA DB Snatch 22.5/15kg 

07/10/19

Monday Fun Day 


A
EMOM 10
1. 8 x DB Bench Press + 12 Push Ups 
2. 10 x False Grip Ring Rows 
 
B
EMOM 10
1. 8 x BBJ 24/20 inches 
2. 16 x KB Rev Step Lunge (8 EL) 
 
C
EMOM 10
1. 15/12 Cals 
2. 8 Sit Stand Slam 

04/10/19

FMU 


EMOM 10
1 x Power Snatch + 1 x Snatch Balance 
 
 
 
4 rounds for time*
 
10 Power Snatch 60/40kg
6 Bar MU’s / C2B
Run 300m 
 
*14 min cut off 
 
 
For time**
20 Burpees
40 Walll Balls 
20 Burpees 
 
** 5:20 cut off 
 

03/10/19

 

 
Teams of 4*
Max weight for 1RM Deadlift Each 
10 min cap 
 
EVERY 5 mins for 25mins (5 rounds) 
Complete for time 
12 DB Push Press 22.5/15kg 
10 Ring Rows 
8 BBJ 
6 OH Step Lunges 20/15kg Plate (6 each leg)
4 Squat + Plate Push 20/15kg 
 
 
*score is combined weight 

02/10/19

EMOM 10

1 x Squat Clean + 1 x Pause* Front Squat 
 
 
 
Pairs AMRAP 22 - Alternate Exercises 
 
14 T2B
10 Back Squats 70/50kg
Run 200m 
 
 
 
 
*pause in the hole for 2 secs 

01/10/19

 

EMOM 12 
1. 3 x Strict HSPU + 3 x Strict Pull Ups 
2. 5 x Static Split Squat + 5s Pause (each leg)
3. 45s Plank 
 
AMRAP 12 
8 HSPU
12 Pull Ups 
16 Goblet Squats 32/24kg 
 

30/09/19

Monday Funday 


EMOM 10 
1. 12 x Double KB Swing 24/16 
2. 8 x High Wall Ball 12/10 feet 
 
B
EMOM 10
1. 6 Push Ups + 6 Slam Ball  max reps 60s 
2. 30s Hollow Rocks 
 
C
AMRAP 8
6 Ring Rows 
6 DB Push Press 22.5/15kg
12 Burpees 
 
 
 
Take it by the horns