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: 22nd August
22/08/18- WARM UP/ MOBILISE
- A: In a 15minute Window
- A1: For Time
- 21 - 15 - 9:
- Power Clean - 30/40
- Push Press - 30/40
- A2: In remaining time:
- Establish a 1RM Power Clean & Jerk
- B: 3 Rounds For Quality
- 8 Tempo KB Bent Over Row (2111)
- 8 Tempo DB Strict Press (2111)
Tuesday: 21st August
21/08/18- WARM UP/ MOBILISE
- A: Back Squat
- In a 16minute Window:
- Establish a Heavy 5 (10MIN)
- Then:
- 5 - 5 - 5 @80% of Heavy 5
- B: 2 Rounds
- B1: AMRAP: 3
- 10 Front Squat - 30/40 (RX+ 35/50)
- 10 Alt Front Rack Lunge - 30/40 (RX+ 35/50)
- 10 Box jump - 20/24”
- AMRAP: Double Unders
- REST 90sec
- B2: AMRAP: 3
- 10 Front Squat
- 10 Alt Front Rack Lunge
- 10 Box Jump
- AMRAP: Cal Row
Monday: 20th August
20/08/18- WARM UP/ MOBILISE
- A: EMOM: 10
- Even: 1 Turkish Get Up/ Side - AHAP
- Odd: 20-30sec Hollow Rock/ Hold
- B: 7 Rounds For Time
- 5 Power Snatch - 35/50
- 1 Round Of Cindy (5 Pull Up, 10 Push Up, 15 Air Squat)
- Time Cap: 16minutes
Friday: 17th August
17/08/18- WARM UP/ MOBILISE
- FRIDAY GRIND
- ‘French Kiss’
- For Time:
- Buy In: 75 Down Up
- 4 Rounds:
- 18 Sit Ups
- 8 Deadlift - 50/70
- 3 Rounds:
- 18 Box Jump Over - 20/24”
- 8 Power Clean - 50/70
- Buy Out: 75 Alt DB Snatch - 15/22.5
- Time Cap: 30minutes
- Happy Birthday Frenchy (18/08/75)
Thursday: 16th August
16/08/18- WARM UP/ MOBILISE
- Partner WOD - YGIG Movements
- A: AMRAP: 10
- 10/15cal Assault Bike
- 10 Back Squat - 55/80
- 50ft Walking Lunge
- REST 5 MINUTES
- B: AMRAP: 10
- 10/15cal Ski Erg
- 10 DB Bench Press - 15/22.5
- 1 Rope Climb (RX+ Legless)
Wednesday: 15th August
15/08/18- WARM UP/ MOBILISE
- EMOM: 20
- 0-5min:
- 1 Muscle Clean + 1 Front Squat
- 5-10min:
- 1 Power Clean + 1 Hang Squat Clean
- 10-15min:
- 1 Squat Clean
- 15-20min:
- 3 Clean Pull @ 110% of Heaviest Clean
Tuesday: 14th August
14/08/18- WARM UP/ MOBILISE
- EMOM: 10
- Even: 5 Touch & Go Deadlift *Maintaining Weight, Form Over Load*
- Odd: 5-8 Ring Dip
- For Time:
- 50 Burpee Over Rower
- 500m Row
- Time Cap: 8minutes
Monday: 13th August
13/08/18- WARM UP/ MOBILISE
- A: Strict Press
- Every 90sec:
- 10 - 8 - 6 - 4 - 2 *build weight*
- *10 Band Pull Aparts between sets*
- B: For Time
- B1: 21 - 15 - 9
- Hang Power Snatch - 30/40
- Wall Ball - 6/9
- REST 90sec
- B2: 9 - 15 - 21
- Thrusters - 30/40
- Pull Ups
- Time Cap: 18minutes
Friday: 10th August
10/08/18- WARM UP/ MOBILISE
- FRIDAY GRIND
- Nice Day For A Barbaric Wodding
- 4 Rounds For Time:
- 28 Double Unders
- 7 Squat Clean - 40/60 (RX+ 50/70)
- 17 Toes To Bar
- 11 Bar Over Burpee
- 8 Squat Clean
- 18 American KB Swing - 16/24
- Time Cap: 30minutes
- Congratulations Joel & Katy on your wedding day. Wishing you all the happiness in the world
Thursday: 9th August
09/08/18- WARM UP/ MOBILISE
- TEAM WOD
- In Teams of 3 or 4, For Time:
- 1600m Team Run
- 1400m Row
- 1200m Ski
- 100cal Bike
- 80 Synchro Air Squat
- 60 Synchro Sit Up
- 40 Synchro Worm Lunges - 6/9
- 20 Rope Climb
- Time Cap: 35minutes
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