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!
Wednesday: 23rd January
23/01/19- WARM UP/ MOBILISE
- A: Power Snatch + Overhead Squat (1+1)
- 10minutes To Establish a Heavy Complex
- B: ‘Sweet 16’
- AMRAP: 16
- 24 Double Unders
- 1 Power Snatch - 35/50 or 70% of A
- 3 Overhead Squat - 35/50 or 70% of A
- 16 Down Up
- Happy Birthday Poppy Coates (24/01/2003)
Tuesday: 22nd January
22/01/19- WARM UP/ MOBILISE
- A: Shoulder To Overhead
- 3-3-3-3-3
- Build Weight/ Maintaining Mechanics
- Lift Every 2:30
- B: For Quality
- 12/21 Strict Pull Up
- 21 Strict Press @40% of A
- 9/15 Strict Pull Up
- 15 Strict Press
- 6/9 Strict Pull Up
- 9 Strict Press
- Time Cap: 12 Minutes
Monday: 21st January
21/01/19- WARM UP/ MOBILISE
- A: Hang Squat Clean
- 3-3-3-3-3-3-3
- Lift Every 2:30
- Build Weight/ Maintaining Mechanics
- B: Burpee ‘JACKIE’
- For Time:
- 1000m Row
- 50 Thrusters - 15/20
- 30 Burpee Over Bar
- Time Cap: 12minutes
Friday: 18th January
18/01/19- WARM UP/ MOBILISE
- ‘MATIAS’
- For Time:
- 2 Rounds:
- 25 Burpee Box Jump Over - 20/24”
- 7 Clean & Jerk - 40/60
- 19 HSPU
- 94 Double Unders
- 2 Rounds:
- 28 Alt DB Snatch - 15/22.5
- 12 Squat Clean - 40/60
- 20 Toes To Bar
- 18 Wall Ball - 6/9
- Time Cap: 30minutes
Thursday: 17th January
17/01/19- WARM UP/ MOBILISE
- A: Deadlift
- 3-3-3-3-3-3-3
- Lift Every 2:30
- Build Weight/ Maintaining Mechanics
- B: EMOM:9
- 1: 1/side Turkish Get Up - AHAP
- 2: 30-45sec Ring Plank
- 3: 50ft Farmers Carry/ Side - AHAP
Wednesday: 16th January
16/01/19- WARM UP/ MOBILISE
- PARTNER WOD: IGYG - Rounds
- A: AMRAP: 12
- 5cal Ski
- 3 Devil Press - 15/22.5
- 1 Rope Climb
- REST 5 MINUTES
- B: AMRAP: 12
- 5cal Assault Bike
- 3 Burpee Over Wall - 48”
- 10m DBL KB Front Rack Walking Lunge - 16/24
Tuesday: 15th January
15/01/19- WARM UP/ MOBILISE
- A: EMOM: 10
- Even: 5 Bench Press - Maintain @75%+ 1RM
- Odd: 5/arm SA Row - AHAP
- B: 2 Rounds For Time:
- 30/40cal Row or 20/30cal Bike
- 40 Hand Release Push Up
- Time Cap: 12minutes
Monday: 14th January
14/01/19- WARM UP/ MOBILISE
- A: Overhead Squat
- 1-1-1-1-1
- Lift Every 2:30
- Build Weight/ Maintaining Mechanics
- B: For Time
- 42 Double Unders
- 21 Overhead Squat - 30/40 or 50-60% of A
- 30 DU
- 15 Overhead Squat
- 18 DU
- 9 Overhead Squat
- Time Cap: 10minutes
Friday: 11th January
11/01/19- WARM UP/ MOBILISE
- As Far As Possible In 20minutes:
- 8/10cal Row
- 2 Burpee Box Jump - 20/24”
- 2 Toes To Bar
- 2 DB Hang Clean & Jerk - 15/22.5
- 8/10cal Row
- 4 Burpee box Jump
- 4 Toes To Bar
- 4 DB Hang Clean & Jerk
- 8/10cal Row
- 6 Burpee Box Jump
- 6 Toes To Bar
- 6 DB Hang Clean & Jerk
- 8/10cal - 8,8,8
- 8/10cal - 10,10,10
- Etc......
- #EARNYOURWEEKEND
Thursday: 10th January
10/01/19- WARM UP/ MOBILISE
- PARTNER WOD
- For Time:
- 75 Synchro Wall Ball - 6/9
- 42 Deadlift - 55/80
- 42 Bench Press - 35/60
- 42 DB Box Step Over - 15/22.5@20/24”
- 50 Synchro Wall Ball
- 30 Deadlift
- 30 Bench Press
- 30 DB Box Step Over
- 25 Synchro Wall Ball
- 18 Deadlift
- 18 Bench Press
- 18 DB Box Step Over
- Time Cap: 30minutes
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