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Programming Extra WODs Open Gym

  • Jan 25, 2021
  • superadmin

GOOD WEATHER

WOD 1

WARM UP SUGGESTIONS:

2 min Row
2-4 min hip/ankle mobility drills
10 Tempo Air Squats
8 Empty Barbell Squats
FOR WOD:

5 muscle hang cleans
5 hang power cleans
5 strict shoulder press
5 push press
All above done at once, no break.
Build up to workout weight.
Strength:
Back Squat / Front Squat 5×5 @ RPE 7-8

WOD:
17 min AMRAP

300m Row
8 Hang Powe Cleans
6 Push Press
RX=43/30kg

BAD WEATHER

WOD 1

WARM UP SUGGESTIONS:

50 Jumping Jacks
2-4 min hip/ankle mobility drills
10 Tempo Air Squats
8 Empty Fat Barbell Front Squats
FOR WOD:

5 fat bar deadlifts
5 fat bar strict shoulder press
5 push press
Strength:
Front Squat 4 x 10 @ RPE 6

WOD:
17 min AMRAP

16 Burpees
8 Fat Bar Deadlifts
6 Fat Bar Push Press
RX= pick weight that all sets are done unbroken.


WOD 2

GOOD WEATHER

WARM UP SUGGESTIONS:

2 min Bike
10 Air Squats
10 Push Ups
20 Banded Pull aparts
10 Empty Barbell Bench Press
FOR WOD:

10 KB Swings Russian and 10 USA
12/8 cal AssBike
10 Goblet Squats
8/6 cal AssBike Sprint
Strength:
Bench Press 4×8 @ REP 6-7

WOD:
For Time:

-30/21 cal AssBike

-30 KB USA KB Swings

-30/21 cal AssBike

-30 KB Goblet Squats

-30/21 cal AssBike

-30 Burpees

RX=12kg KB

CAP: 14min

BAD WEATHER

WARM UP SUGGESTIONS:

1 min High knee/ 1 min but kicks
10 Air Squats
10 Scapula Push Ups
10+10 Banded Shoulder Press L/R
10 Empty Fat Bar Deadlift
10 Empty Fat Bar Bent Over Row
FOR WOD:

10 KB Swings Russian and 10 USA
10 Push Ups
10 Goblet Squats
5+5 KB Snatch L/R
Strength:
Fat Bar Deadlift 4×8 @ REP 6-7

WOD:
For Time:

-30 Air Squats

-30 KB USA KB Swings

-30 Push Ups

-30 KB Goblet Squats

-30 Burpees

-30 KB Snatch

RX=12kg KB


WOD 3

GOOD WEATHER

WARM UP SUGGESTIONS:

2 min Row
10 Air Squats normal stance
10 Air Squats wide stance
10 Air Squats narrow stance
10 Empty Barbell Good Morning
10 Empty Barbell Romanian Deadlifts
FOR WOD:

15/12 cal Hard Row
10 KB Push Press
8 KB Front Squats
6 KB Thrusters
Strength:
Deadlift 5 x 5 @ RPE 7-8

WOD:
Every 3 min x 6

In 3 min widow perform:

-15/12 cal Row

-12 Double KB Thrusters

TIME LEFT-REST

RX=2x12kg KB

BAD WEATHER

WARM UP SUGGESTIONS:

50 Jumping Jacks + 15 Jumps Squats
1 min D-Ball bear hug hold
10 D-Ball Deadlifts
10 D-Ball Squats
FOR WOD:

15/12 cal Hard Row
10 KB Push Press
8 KB Front Squats
6 KB Thrusters
Strength:
D-Balls Over the shoulder

1 min for max repetition

REST 2 min

Repeat 3 time.

WOD:
Every 2 min x 8

In 2 min widow perform:

-15 Air Squats (RX+ Goblet Squats w KB)

-15 Double KB Thrusters

TIME LEFT-REST

RX=2x12kg KB


WOD 4

GOOD WEATHER

WARM UP SUGGESTIONS:

2 min Row/Row
10+10 Banded Shoulder Press L/R
15 Banded Good Morning
20 Back Lunges
10 Empty Barbell Shoulder Press
FOR WOD:

3 D-Balls Over the Shoulder Practice
10 cal Bike (Hard)
10 Back Lunges with KB
8 Push Ups
Strength:
Shoulder Press 4 x 8 @ RPE 6-7

WOD:
16 min EMOM:

Min1: 4 D-Balls Over Shoulder Clean

Min2: 12/8 cal AssBike

Min3: 12 KB Back Lunges @16/12kg

Min4: 15 Push Ups

BAD WEATHER

WARM UP SUGGESTIONS:

20 Forwards and backwards shoulder rotations
10+10 Banded Shoulder Press L/R
15 Banded Good Morning
10 Empty Fat Barbell Shoulder Press
FOR WOD:

10 Double KB Russian swings
10 Goblet squats (1 x KB)
8+8 KB Push Press (1xKB)
Strength:
Fat Bar Shoulder Press 4 x 8 @ RPE 6

WOD:
5 ROUNDS

12 Double KB Russian Swings
10 Double KB Front Squats
8 Double KB Push Press
RX=16/12kg per hang