WOD - Today

Due to the Gym Closure Yesterday 

Todays WOD is Yesterdaya WOD 

 

E2MOM 40
 
Max Cals in 60s (row/ski) 
+ max unbroken push ups 
 
15 plate sit ups 15/10kg 
+ 10 Ring Rows (feet elevated)
 
6 Step UPS (each leg) 20’’
+ 12 Jump Goblet Squats 24/16kg 
 
3 x DB Push Press every 15s for 12 reps total 
(3 reps at 0s, 15s, 30s, 45s hold in FR until 60s)

WOD Archive

17/02/20

Monday Fun Day 

 
E2MOM 40
 
Max Cals in 60s (row/ski) 
+ max unbroken push ups 
 
15 plate sit ups 15/10kg 
+ 10 Ring Rows (feet elevated)
 
6 Step UPS (each leg) 20’’  24/16kgKB
+ 12 Jump Goblet Squats 24/16kg 
 
3 x DB Push Press every 15s for 12 reps total 
(3 reps at 0s, 15s, 30s, 45s hold in FR until 60s)
 
 
 

14/02/20

FMU 

 
EMOM 10
Power Snatch  3-3-3-2-2-2-1-1-1-1
 
 
Pairs AMRAP 18 Alternate Exercises 
 
8 Power Snatch 60/40kg
18 Wall Balls 
4 Bar Muscle UPS / 8 C2B 
 
 
3 rounds 
16 x SA DB C+J (8 E.A) 22.5/15kg
16 x DB Squat 22.5/15kg
 
*3:40 cut off 
 

13/02/20

Deadlift Thursday 


EMOM 10
  1. 3 Deadlifts 
  2.  20s Hollow Hold + 6 Hollow Rocks
 
AMRAP 3  (3 on/off) 
A
6 x DB Deadlifts 
6 x DB Hang Power Clean 
6 x DB STOH
#22.5/15kg 
 
B
10 x Plate GTOH 
30 x Double Unders 
 
C
10 T2B
10 Burpees 
 
 
 
 

12/02/20

Our Favourite ... Helen

EMOM 5
3 x Strict Press
EMOM 5
3 x Push Press

‘Heavy Helen’

3 rounds for time

Run 400m
21 KB Swings 32/24
12 C2B

11/02/20

WOD 11/02/20

 
EMOM 12 
1. 1 x Power Clean 
+ 1 x Hang Squat  Clean 
2. Strict HSPU / HSPU progressions 
 
4 Rounds each for time 
Every 5 mins for 20 mins 
 *4 mins cut off 
 
12 Hang Power Cleans 60/40kg
12 Back Rack Static Split Squats (6 EL) 60/40kg
12 Burpees 
6 Squat Cleans 60/40kg
6 Strict HSPU 
6 Strict Pull UPS

10/02/20

Push Pull Plank Monday Fun Day 
 
Emom 30
 
1) 8 x 1 DB Strict Press (each arm)
2) 40s Max Cals
3) 8x 1 KB Bent Over Row (each arm)
4) 40s Max Down Ups 
5) 40s Plank

07/02/20

FMU


EMOM 10
1 x Hang Power Clean + 1 x Push Jerk
 
 
Pairs AMRAP 16 alternate exercises 
 
8 x Hang Clean and Jerk 50/35kg
10 x Pull UPS 
8 x Burpee Box Jumps 
 
 
Finisher 
 
Run 400m
3 rounds 
12 KB Thrusters 32/24kg
12 KB Rev Step Lunge (6 each leg) 32/24kg
Run 400m 
 
*7min cut off 
 

06/02/20

Snatch Thursday 


EMOM 10 
1 x Power Snatch + 1 x Hang Squat Snatch
 + 1 x OH Squat
 
 
3 RFT
3 x Squat Snatches 70/50kg
30 x Double Unders 
 
*4 min cut off + 4 mins rest 
 
3 RFT
6 x Power Snatches 60/40kg
30 x Double Unders 
 
*4 min cut off + 4 mins rest
 
3 RFT
12 x OHS 50/35kg 
30 x Double Unders 
 
 
 
 
 
 
 

05/02/20

Emom 12
 
1) Push Press 8 6 4 2 
2) 6 Chines Rows each side
3) 10-15 T2B
 
3 x 4 mins on/4 mins off
 
8 HSPU
10 KB Swings 
12 V Ups
 

04/02/20

E2MOM 10

1 x Squat Clean + 5,4,3,2,1 Front Squats 
 
 
Pairs AMRAP 18 alternate exercises
 
5 x Power Clean 70/50kg
10 x C2B / Pull UPS 
15 x Wall Balls 
 
 

03/02/20

Monday Fun Day 

 
Run 800m best effort 
 
EMOM 24
  1. 8 x DB Bench / Floor Press 30/20kgDB 
  2. 16 SDHP 32/24
  3. 15/12 Cals 
  4. 10 Plate Sit UPS 25/15kg plate 
 
Run 800m best effort 

31/01/20

Friday Mash Up

EMOM 10

1 x Snatch 
 
 
AMRAP 12 
 
15 Power Snatch 35/25kg
10 T2B
15 Thrusters 35/25kg 
10 T2B 
 
For time*
20 Goblet Squats 
20 Rev Step Lunges (10e.l.)
40 Russian KBS 
20 Burpees Over KB 
 
*4:15 cut off 

30/01/20

Chipper Deadlift Thursday 

 
E2MOM 10
5 x Deadlift 
 
AMRAP 22
 
50 Wall Balls 
40 SA DB Snatch
30/25 Cals 
10 Muscle Bar MU’s 
 

29/01/20

Fun and Run Wednesday 

Emom 15
1) Strict HSPU into Kipping HSPU
2) Strict Pull Ups into Kipping Pull Ups
3) 5es Bulgarian Split Squat (KB)

Pairs
4x400m each as relay
Partner Max Dubs

 

28/01/20

Snatch Tuesday 


EMOM 10

1 x Squat Snatch 
 
 
Pairs AMRAP 18
 
20 Squat Snatches 60/40kg
30 HR Push UPS 
40 Plate Sit UPS (partner holds plank) 20/15kg 

27/01/20

Monday Funday 


E2MOM 10 (5 rounds) 
12 x Double KB Swing 24/16 
+ 60 Plate hops 
 
 
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 Air Squats 

24/01/20

Friday Mashed Right Up 


EMOM 10

1 x Power Clean 
 
Pairs AMRAP 19 YGIG
25 Double Unders 
3 x Hang Power Clean 60/40kg
3 x Thruster 60/40kg
3 x Front Squat 60/40kg
 
Death by Push and Push 
 
EMOM for ALAP 
10 Wall Balls + 10 Burpees 
 
Until you can no longer complete this within the minute 
*8 min cap 

23/01/20

In Over Your Head Thursday 

 
EMOM 10
  1. 5 x Push Press 
  2. 8 x B/0 revers flys 5/10kg plates 
 
For time 
 
800m run 
 
3 rounds 
10 GTOH 60/40kg
15 Ab Mat 
 
3 rounds 
15 T2B
15 HR Push UPS 
 
Run 800m 
 
*19min cut off 
 
 

22/01/20

Snatch Wednesday 

 
EMOM 10
  1. 2 x Snatch GriP Deadlift
  2. 2 x Sotts Press Each Arm KB
 
 
30s ON /OFF x 10
 
3 x Power Snatch 60/40kg
Max Bar Hop Burpess in remaining time 
 
 

21/01/20

Back Squat Tuesday 

 
E2MOM 10
5 x Back Squat
 

Pairs AMRAP 18 Alt exercise 
 
8 Box Jumps 30/24’’
10 HSPU
12 SDHP BB 40/25kg

20/01/20

Monday Funday 

EMOM 36
1. 5 Thrusters 22.5/15kg + 5 C2B/MU’s
2. 10 Hollow Rocks + 25 Toe Touch 
3. 15/12 Cals (45s work)
4. 10 Parallete Pass Through (pause each end) 
 

17/01/20

FMU


EMOM 10
3 x Deadlift 
 
 
Pairs AMRAP 21
 
2 rounds each back to back *
 
8 x Hang Power Clean + 6 STOH 80/50kg
 
Then Run 200m relay one at a time 
 
*P1 performs 2 rounds of complex back to back then P2 the same
P1 runs 200m then P2 runs 200m 
 
Continue in this manner for the 21 mins 
 
Finisher 
750m row 
2:45 / 2:55 cut off 
 
 
 
 
 
 
 
 
 

16/01/20

Balls to the Wall Thursday 

 
EMOM 10
1 x Pause Snatch* + 1 x Snatch 
 
 
3 mins ON/OFF x 3rounds 
 
R1 
7 Power Snatch 60/40kg
14 Wall Balls 
 
R2 
6 Power Snatch 
12 Wall Balls 
 
R3
5 Power Snatch 
10 Wall Balls 
 
*pause at hang (mid thigh) for 3 seconds 

15/01/20

EMOM 10
  1. 5 -8 Strict HSPU
  2. 5-8 Strict T2B
 
Pairs AMRAP 16 - Alternating Exercises 
12 T2B
10 HSPU
8 Burpee Over Box 
 

14/01/20

Down Under Tuesday 


EMOM 10
1 x Squat Clean + 1 x Hang Squat Clean + 
1 x Push Jerk 
 
Pairs AMRAP 18 YGIG*
R1 
25 Double Unders 
2 Clusters 70/50kg
 
R2 
25 Double Unders 
4 Squat Cleans 70/50kg
 
R3 
25 Double Unders 
6 Power Cleans 70/50kg

13/01/20

Monday Fun Day 


EMOM 35
  1. 1 x Strict Pull UP every 15s 3 reps total*
  2. 3 x DB Push Press every 15s 9 reps total**
  3. 20s Star Plank Each side 
  4. Max Cal Row in 18 Pulls Only 
  5. 5 x Goblet Squat + 10 x Jump Goblet Squat      
 
*hang form bar in between reps. Scap pull up as a scale 
**DB’s in front rack between sets of 3. Hold untitl 45s is up 

10/01/20

Snatch and Run FMU 

 
EMOM 10 
1 x Power Snatch + 1 x Power Snatch 
 
In pairs for time*
 
Run 400m together 
42 Power Snatch 60/40kg
Run 400m together 
30 Power Snatches 60/40kg
Run 400m together 
18 Power Snatches 
Run 400m together 
 
20min cut off 
 
Finisher 
10 Strict HSPU
20 T2B
30 Pull UPS 
40 Air Squats 
50 Ab Mat 
4:45 cut off 
 
 

09/01/20

Floor Press Thursday 

 

EMOM 10
  1. 8 x Floor Press + 5 Plyo Push UPS 
  2. 8 x Ring Pull UPS 
 
Every 4 mins for 4 rounds complete 
20 Wall Balls 
20 Push UPS 
20 KBS 32/24kg 
 
Finisher 
3000m Row / 4 mile Airbike teams of 3 
 
11min cut off 
 
 
 
 

08/01/20

 

Coach Gary Special 

Emom 10
1) 5 Strict Press
2) 5 Chinese Rows each side

3x4 mins on/4mins off
40 Double Unders
8 HSPU
16 DB Snatch

07/01/20

300 Tuesday 

 
EMOM 10
2 x Power Cleans 
 
Pairs AMRAP 24
 
50 Power Cleans 60/40kg
50 T2B
50 FR Revers Lunges 60/40kg
50 HR Push UPS 
50 SDHP 32/24kg
50 Cals / Bar Hop Burp
Take it by the horns