partner wod

13 April 2019 - Easter Egg Hunt!

WORKOUT OF THE DAY

Easter Egg Hunt! (In All Classes):

In 8-10 minutes, working with a partner, FAMEAP (Find As Many Eggs As Possible):

Partner 1 searches the gym for an Easter Egg
Partner 2 Rows / does Wall balls (alternate each round)

* When Partner 1 finds an egg, they come back and switch with their partner
* If Partner 2 needs to rest on the rower or wall balls, they have to find their partner and switch tasks
* The team with the Most Number of Eggs x (Cal Row + Wallballs) = The Winner!


Competition Class

A) Lone Wolf Q.2
Standards can be found here
On a 12 minute rolling clock:

0:00 to 3:00:
100 Double unders + 1RM bench press

3:00 to 7:00:
100 Double unders + 3RM front squat

7:00 to 12:00:
100 Double unders + 5RM deadlift
* Score is the total of the three lifts

B) Conditioning

Every minute on the minute, for 10 minutes, perform:
3 Power cleans @ 70-80%, touch and go

Immediately into...
5 minute AMRep with a partner:
Max calories assault bike (or row)

Immediately into...
Every minute on the minute, for 10 minutes, perform:
2 Power cleans 80-90%, touch and go

Immediately into...
5 minute AMRep with a partner:
Max calories assault bike (or row)

Immediately into...
Every minute on the minute, for 10 minutes, perform:
1 Power clean @ 90%+


Gymnastics Strength & Skill

A) Grip Strength
15 Sets of:
Grip Complex: Overhand + underhand + eagle grip

B) Strength
4-6 Sets of:
15 Ring push-up
10 Candlestick to hollow vertical jump
20 Superman rocks

C) Midline
5 Sets:
10 Right side hip down/ups
10 Left side hip down/ups
10 Body saw


CrossFit

Every minute on the minute, for 10 minutes, perform:
3 Power cleans @ 70-80%, touch and go

Immediately into...
5 minute AMRep with a partner:
Max calories assault bike (or row)

Immediately into...
Every minute on the minute, for 10 minutes, perform:
2 Power cleans 80-90%, touch and go

Immediately into...
5 minute AMRep with a partner:
Max calories assault bike (or row)

Immediately into...
Every minute on the minute, for 10 minutes, perform:
1 Power clean @ 90%+

26 Jan 2019 - WOD

WORKOUT OF THE DAY

CrossFit

A) Conditioning

In pairs complete, for time:
2000m Row
-- then --
10 rounds of:
14 Pull-ups
7 Push jerks (60/40 kg)
* Split the row as needed
* Alternate complete round

Competition Class

A) Warm-up with SuperHuman Games WOD 1 Practice

B) Gymnastics Skills


B1) 10-15 minutes on handstand holds or handstand walkiing (or static holds)
Then 3-5 attempts at handstand walk obstacle course
B2) 10-15 minutes on bar muscle-up technique

C) Conditioning

For time:
1000m Row
-- then --
5 rounds of:
7 Bar muscle-ups (or 14 Chest to bar Pull-ups)
7 Push jerks (60/40 kg)

28 Sept 2018 – Disco Friday!

Lucas and Adam showing off their kickin’ in sync dance moves, ready for Disco Friday!

WORKOUT OF THE DAY

Working with a partner, complete 6 rounds for time of:

400m Run
30 Push ups
20 Wall ball (9/6 kg)
10 Strict pull-ups

* Partners will complete the run together, then alternate complete movements, e.g. P1 and P2 run together, then P1 does push ups, P2 does wall balls, P1 does strict pull ups to finish round 1. Round 2, P1 and P2 run together, then P2 does push ups, P1 does wall balls, etc.

14 July 2018 – Partner WOD

WORKOUT OF THE DAY

CrossFit (8 am, 9 am, 11.30 am)

A) Conditioning

In teams of 2, with only one person working at a time, complete a 30 minute AMRAP of:
800m Run
80 Walking lunges with kettlebells in farmers carry
400m Farmer’s Carry (walk together, only one partner carrying KBs at a time)
40 Double kettlebell swing

Each pair only gets one set of KBs or DBs. They should be heavy .

Competition Class (10 – 11.30 am)

A) Conditioning

Every 2 minutes for 20 minutes, alternate between:
500/400m Row
1 round of DT

* Scale to a load that allows you to complete the round of DT inside 2 minutes
* Effort and intent is success


B) Gymnastics

B1) Bar Muscle-up practice

B2) For quality:

9-7-5-3, bar muscle-up
200m Run between each round

22 June 2018 – It's Disco Friday!

Join us for a Partner WOD and hang out after class for post-WOD noms!

WORKOUT OF THE DAY

A) Strength

Perform 6 supersets of:
3 Strict press
3 Strict/Weighted pull-up

* Move immediately from movement to movement
* Rest 3 minutes between sets
* Add 0-5kg based on how last week felt


Finish with 50 bent over lateral raises

B) Conditioning

In a pair, alternating every rep, complete 60 Cleans (100/70kg) for time.

Time cap: 15 minutes

ENGINE WORK: AEROBIC CAPACITY

A) Conditioning: Row

2 minutes @ 20 spm
1 minute @ 22 spm
1 minute @ 24 spm
1 minute @ 26 spm

- Rest 3 minutes -

2 minutes @ 22 spm
1 minute @ 24 spm
1 minute @ 26 spm
1 minute @ 28 spm

- Rest 3 minutes -

2 minutes @ 24 spm
1 minute @ 26 spm
1 minute @ 28 spm
1 minute @ max rate

* Start your first block's 2 minutes @ 20 spm at your 5km pace + 6 seconds
* Every increase in 2 spm needs an increase in split by 2 seconds
* Start your second block's 2 minutes @ 22 spm at your 5km pace + 4 seconds
* Start your third block's 2 minutes @ 24 spm at your 5km pace + 2 seconds

29 Mar 2018 – WOD

WORKOUT OF THE DAY

A) Gymnastics

A1) Front lever negative
10 x 1 in a tuck position, with a 1-3 second pause at parallel

A2) 4 Rounds for quality of:
25 Hollow rocks
25 Arch rocks

B) Conditioning

With a partner complete a 20 minute row for distance:

* Partner one rows while partner two completes a 200m run
* After the run is complete, partners switch

01 July 2017 – Good luck to Gareth and Lis!

All the best of luck to Gareth and Lis at the Rainhill Trials this weekend! Smash it guys!

WORKOUT OF THE DAY

In teams of two, with only one partner working at a time, complete:
100 Burpees
100 Dumbbell walking lunges (front rack) (22.5/17.5 kg)
100 Box jump overs

* Teammates may partition reps however they’d like, but the non-working partner must be in the designated resting position in order for the reps to count towards their total.
Designated resting positions:
Burpees = Dumbbells extended overhead
Dumbbell lunge = Hanging from a Pull-Up Bar
Box jump overs = Plank on elbows

MOBILITY DRILL OF THE WEEK

03 Mar 2017 – The Baseline & Partner WOD

WORKOUT OF THE DAY

A) The Baseline
For time:
500m Row
40 Air squats
30 AbMat sit-ups
20 Push-ups
10 Pull-ups

- Rest 3-5 minutes, then in pairs -

B) The Partner Baseline
18 minute AMRAP:
Partner one completes one round of:
500m Row
40 Air squats
30 AbMat sit-ups
20 Push-ups
10 Pull-ups

While partner two must hold:
Front plank
Right side plank
Left side plank

*Partner one can only work when partner two is in a plank position
*Partner two starts with a front plank, when they break they must then hold a right side plank for as long as possible, when they break they must then hold a left side plank. Keep rotating in this order until partner one has completed one round, then switch.

MOBILITY DRILL OF THE WEEK