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: 29th April
29/04/19- WARM UP/ MOBILISE
- Bench Press
- 5-5-5-5-5
- Lift Every 2:30
- Build or Maintain Weight, Working sets @70%+ 1RM
- B: 3 Rounds For Time
- 15 Toes To Bar
- 45 Double Unders
- 15 STOH - 35/50
- 45 Double Unders
- Time Cap: 15minutes
Friday: 26th April
26/04/19- WARM UP/ MOBILISE
- AMRAP: 20
- 40 Double Unders
- 20cals
- 10 Box Jump Over - 20/24”
- 5 Bear Complex - 35/50 (RX+ 40/60)
- 1 Bear Complex: 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press
Thursday: 25th April
25/04/19- WARM UP/ MOBILISE
- Mini ‘MURPH’
- For Time:
- Run 1 Mile
- 50 Pull Up
- 100 Push Up
- 150 Air Squat
- If You Have a Vest, Wear It
- Time Cap: 30minutes
Wednesday: 24th April
24/04/19- WARM UP/ MOBILISE
- Partner WoD: For Time
- 10 Cleans - 60/80
- 15 Synchro Down Up
- 20 Cleans - 50/70
- 15 Synchro Down Up
- 30 Cleans - 40/60
- 15 Synchro Down Up
- 40 Cleans - 35/50
- 15 Synchro Down Up
- 50 Cleans - 30/40
- 15 Synchro Down Up
- Time Cap: 25minutes
Tuesday: 23rd April
23/04/19- WARM UP/ MOBILISE
- A: Overhead Squat
- 2-2-2-2-2-2
- Lift Every 2minutes
- Establish a Heavy Double
- B: For Time
- 50 Overhead Squat - 35/50 or 70% of A
- Every Break = 15 Toes To Bar
- Time Cap: 12minutes
Friday 19th April
19/04/19- WARM UP/ MOBILISE
- ‘Good Friday Grind’
- Partner WoD: For Time
- Buy In: Run 1 Mile
- 20 Rounds: IGYG - Movements
- 5 Power Snatch - 25/35
- 10 Bar Over Burpee
- 15 Wall Ball - 6/9
- Buy Out: Row 2000m
- Time Cap: 45minutes
Thursday: 18th April
18/04/19- WARM UP/ MOBILISE
- A1: Strict Pull Up
- Establish a Max Unbroken Set
- A2: EMOM: 10
- 1: 50%+ Max Strict Pull Up
- 2: 20-30sec Hollow Hold
- B: For Time
- 42-30-18:
- Sit Ups
- 21-15-9:
- Push Ups
- Box Jumps - 20/24”
- Time Cap: 10minutes
Wednesday: 17th April
17/04/19- WARM UP/ MOBILISE
- Partner WoD: IGYG Rounds
- A: AMRAP:9
- 7/10 Cal Ski
- 5 Deadlift - 70/100
- REST 2minutes
- B: AMRAP:9
- 7/10cal Ass Bike
- 5 Hang Power Clean - 40/60
- REST 2minutes
- C: AMRAP:9
- 7/10cal Row
- 5 Push Press - 35/50
Tuesday: 16th April
16/04/19- WARM UP/ MOBILISE
- A: Front Squat
- 2-2-2-2-2-2-2
- Lift Every 2 Minutes
- Establish a Heavy Double/ Working sets from 70% 1RM
- B: EMOM: 12
- 1: 12 Step DB Walking Lunge - AHAP
- 2: 30-45sec Ring Plank
- 3: 50m KB Front Rack Carry - 16/24
Monday: 15th April
15/04/19- WARM UP/ MOBILISE
- A: Bench Press
- 9-7-5-3
- Lift Every 2minutes
- Build Weight/ Only 1 attempt per set
- Working sets 70%+ 1RM
- B: As Far As Possible: 7minutes
- (3,3,6,6,9,9etc)
- HSPU
- Pull Ups
- 30 Double Unders after each round
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