Barbaric WODs
Want to see what's going on in the Barbaric Gym, or simply want to follow what the community has been upto in their classes, here's our latest workouts which we update daily!
Monday: 20th May
20/05/19- WARM UP/ MOBILISE
- A: Bench Press
- 5-5-5-5-5
- B: Barbaric Open Day WoD
- For Time:
- 50 Russian KB Swing - 16/24 (RX+ 24/32)
- 40 Thrusters - 15/20 (RX+ 25/35)
- 30 Sit Ups (RX+ Toes To Bar)
- 20 Box Jump - 20/24”
- 10 Burpees
- Time Cap: 12 Minutes
Friday: 17th May
17/05/19- WARM UP/ MOBILISE
- For Time: 10-9-8-7-6-5-4-3-2-1
- Alt SA DB Overhead Lunge
- Alt DB Box Step Up - 20/24”
- SA DB Thruster
- SA Devil Press
- 30 Double Unders after each Round
- RX = 15/22.5kg DB
- Time Cap: 30minutes
Thursday: 16th May
16/05/19- WARM UP/ MOBILISE
- A: 90:90 (W:R) x 4
- 9/12cal Ski Erg
- Max Rep Wall Walk
- B: 90:90 x 4
- 100m Farmers Carry - 16/24
- Max Rep Toes To Bar
Wednesday: 15th May
15/05/19- WARM UP/ MOBILISE
- Partner WoD: AMRAP: 25
- 1000m Row
- 75 Snatch - 25/35
- 1000m Row
- 50 Snatch - 35/50
- 1000m Row
- AMRAP: Snatch - 40/60
Tuesday: 14th May
14/05/19- WARM UP/ MOBILISE
- A: Strict Press
- 3-3-3-3-3-3
- B: AMRAP: 7
- 6 Pull Up
- 5 Burpee
- 4 Hang Power Clean - 35/50
- 3 Thruster - 35/50
Monday: 13th May
13/05/19- WARM UP/ MOBILISE
- A: Back Squat
- 9-7-5-3-1
- Lift Every 2 Minutes
- Build Weight/ only 1 attempt each set
- Working sets from 70% 1RM
- B: For Time
- 30-20-10:
- Alt Overhead Lunges - 30/40
- Russian KB Swing - 16/24
- Box Jump Over - 20/24”
- Time Cap: 15minutes
Friday: 10th May
10/05/19- WARM UP/ MOBILISE
- 5 Rounds For Time
- 10 Deadlift - 60/90
- 20 Wall Ball - 6/9
- Round 1: 30 Alt DB Snatch - 15/22.5
- Round 2: 30 Alt DB Step Ups - 15/22.5 @20/24”
- Round 3: 30 Toes To Bar
- Round 4: 30 Bar Facing Burpee
- Round 5: 30cals
- Time Cap: 30minutes
Thursday: 9th May
09/05/19- WARM UP/ MOBILISE
- Partner WoD: IGYG - Rounds
- A: AMRAP: 12
- 10 Box Jump - 20/24”
- 1 Length Lunge Walk (25ft)
- 7/10cal Assault Bike
- REST 2 MINUTES
- B: AMRAP: 12
- 1 Rope Climb
- 10 Push Up
- 7/10cal Ski Erg
Wednesday: 8th May
08/05/19- WARM UP/ MOBILISE
- A: ‘DOTTIR’ For Time
- 12 Bar Muscle Up
- 21 Deadlift - 50/70 (RX+ 70/100)
- 9 Bar Muscle Up
- 15 Hang Power Clean
- 6 Bar Muscle Up
- 9 STOH
- B: In remaining time establish a Max Complex:
- 1 Hang Power Clean + 1 STOH
- Time Cap: 18minutes
Tuesday: 7th May
07/05/19- WARM UP/ MOBILISE
- A: Strict HSPU
- Establish a Max Unbroken Set
- 4 x 50% Max
- Rest 60-90sec between rounds
- B: ‘Andrew Day’ For Time
- 150 Double Unders
- 100 Sit Ups
- 50 Thrusters - 30/40
- 25 Burpees
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