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: 3rd December
03/12/18- WARM UP/ MOBILISE
- A: Hang Squat Clean
- 3-3-3-3-3-3-3
- Build To Heavy Triple
- Aim for working sets to be above 70% Max Clean If known
- Drill Solid Mechanics Over Load
- Only 1 attempt per set
- B: AMRAP: 6
- 6 Hang Squat Clean - 35/50 or 60% of A
- 6 Bar Facing Burpee
Friday: 30th November
30/11/18- WARM UP/ MOBILISE
- For Time: 21-18-15-12-9-6-3
- Box Jump - 20/24”
- Power Clean - 35/50 (RX+ 40/60)
- Hand Release Push Up (RX+ HSPU)
- Sit Up (RX+ Toes To Bar)
- Time Cap: 30minutes
Thursday: 29th November
29/11/18- WARM UP/ MOBILISE
- A: EMOM: 12
- 1: 1-2 Rope Climb
- 2: 40sec Double Unders
- 3: 30-45sec Ring Plank
- 4: 6-8 Side Bend/ Side - AHAP
- Burpee ‘Jackie’
- For Time:
- 1000m Row
- 50 Thrusters - 15/20
- 30 Burpee Over Bar
- Time Cap: 12minutes
Wednesday: 28th November
28/11/18- WARM UP/ MOBILISE
- ‘CrossFit Total’
- On a 34minute Clock:
- 0-12: 1RM Back Squat
- 12-22: 1RM Strict Press
- 22-34: 1RM Deadlift
Tuesday: 27th November
27/11/18- WARM UP/ MOBILISE
- A: Bench Press
- 3-3-3-3-3-3
- Lift Every 2minutes
- Maintain Weight Throughout working sets @80%+ 1RM
- B: For Time
- 100 Push Ups
- Every Break = 3/5 (F/M) Strict Pull Ups
- Time Cap: 15minutes
Monday: 26th November
26/11/18- WARM UP/ MOBILISE
- In a 30minute Window:
- Max Cals (Row/ Bike/ Ski)
- Every 3minutes complete:
- 15 Wall Ball - 6/9
- 3 Power Snatch - 40/60 or 80% 1RM
Friday: 23rd November
23/11/18- WARM UP/ MOBILISE
- 5 Rounds For Time:
- 5 Deadlift - 85/120
- 10 Burpee Box Jump Over - 20/24”
- 20 Wall Ball - 6/9
- 40 Double Unders - 2:1 SU
- Time Cap: 25minutes
- #EARNYOURWEEKEND
Thursday: 22nd November
22/11/18- WARM UP/MOBILISE
- For Time:
- 10-9-8-7-6-5-4-3-2-1:
- HSPU
- Toes To Bar
- Alt Front Rack Lunge - 40/60
- Time Cap: 18minutes
Wednesday: 21st November
21/11/18- WARM UP/ MOBILISE
- On a 22minute Running Clock:
- 0-12: Establish a Max for the following Complex: 3 Power Clean + 2 Front Squat + 1 Push Jerk
- 12-16: REST
- 16-22: For Time:
- 21 Power Clean
- 15 Front Squat
- 9 Push Jerk
- RX = 40/60 or 70% of Max Complex
Tuesday: 20th November
20/11/18- WARM UP/ MOBILISE
- A: Bench Press
- 10-10-10
- Lift Every 3minutes
- Build Weight
- Working sets @70%+ 1RM
- Only 1 attempt each set
- B: Death by Cals (Row/ Bike)
- EMOM:
- 1: 1 Cal
- 2: 2 Cal
- 3: 3 Cal
- 4: 4 Cal
- athletes continue adding 1cal per round until they can no longer complete the required output within the time
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