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: 27th June

27/06/18
  • Warm Up/ Mobilise
  • A: Muscle Snatch
  • Every 90sec:
  • 2-2-2-2-2-2-2
  • Establish a Heavy 2 Rep
  • B1: Tempo Back Squat (3010)
  • 5-5-5
  • B2: Tempo Snatch Grip RDL (3010)
  • 5-5-5

Tuesday: 26th June

26/06/18
  • WARM UP/ MOBILISE
  • A: Pull Up/ HSPU Prep
  • Technique/ Kipping/ Progressions/ Scaling
  • B: 4 Rounds For Time
  • 21 Thrusters - 15/20
  • 18 Pull Ups
  • 15 American KB Swing - 16/24
  • 12 HSPU
  • Time Cap: 16minutes

Monday: 25th June

25/06/18
  • WARM UP/ MOBILISE
  • ‘Skinny Muscle’
  • For Time:
  • 1 Mile Run
  • 75 DB Box Step Over - 15/22.5 @20/24”
  • 50 SA DB Hang Clean & Jerk - 15/22.5
  • 25/arm SA DB Overhead Lunge - 15/22.5
  • Time Cap: 25minutes
  • Good Luck on your new venture James Chester

Friday: 22nd June

22/06/18
  • WARM UP/ MOBILISE
  • Friday Grind
  • ‘Bennett 26’
  • AMRAP: 26
  • Buy In: 92Cals (Row, Bike or Ski)
  • AMRAP in remaining time:
  • 26 Wall Ball - 6/9
  • 24 Down Up
  • 6 Clean & Jerk - 50/70
  • 24 Pull Ups
  • 6 Clean & Jerk
  • 24 Sit Ups
  • 6 Clean & Jerk
  • Happy Birthday Coach Joel
  • #EARNYOURWEEKEND

Thursday: 21st June

21/06/18
  • WARM UP/ MOBILISE
  • Partner WOD
  • A: AMRAP: 12 (IGYG movements)
  • 1 Wall Walk
  • 5 Bench Press - 40/60
  • 50m DBL KB Front Rack Carry - 16/24
  • REST 3minutes
  • AMRAP: 12 (IGYG movements)
  • 1 Rope Climb
  • 5 DB Renegade Row - 10/15
  • 5 DB Box Step Over - 10/15 @20”

Wednesday: 20th June

20/06/18
  • Warm Up/ Mobilise
  • A: Clean Complex
  • Establish a Max for the following complex:
  • 3 Clean Deadlift + 2 Hang Power Clean + 1 Push Jerk
  • 10 Minutes
  • B: ‘OLY-NDA’
  • For Time: 10-9-8-7-6-5-4-3-2-1
  • Clean Deadlift - 40/60
  • Hang Power Clean
  • Push Jerk
  • Time Cap: 18minutes

Tuesday: 19th June

19/06/18
  • WARM UP/ MOBILISE
  • 2 Rounds
  • 3minute Max Cal Assault Bike
  • REST 90sec
  • 3minute Max Cal Row
  • REST 90sec
  • 3minute Max Cal Ski Erg
  • REST 90sec
  • 3minute Max Double Unders
  • REST 90sec
  • *Score = Total Reps*

Monday: 18th June

18/06/18
  • WARM UP/ MOBILISE
  • A: Front Squat
  • Every 90sec:
  • 2 - 2 - 2 - 2 - 2 - 2
  • *Build Weight*
  • B: ‘Strength In Depth WOD:1
  • For Time:
  • 30 STOH - 25/35
  • 15 Bar Over Burpees
  • 30 Front Squat - 25/35
  • 15 Bar Over Burpees
  • 30 Thrusters - 25/35
  • 15 Bar Over Burpees
  • Time Cap: 12minutes

Friday: 15th June

15/06/18
  • WARM UP/ MOBILISE
  • FRIDAY GRIND
  • ‘ZEUS’
  • 3 Rounds For Time:
  • 30 Wall Ball - 6/9
  • 30 Sumo Desdlift High Pull - 25/35
  • 30 Box Jump - 20”
  • 30 Push Press - 25/35
  • 30 Cal Row
  • 30 Push Ups
  • 10 Bodyweight Back Squat
  • Time Cap: 30minutes
  • *Only 1 Barbell to be used & bar must be taken from floor for the back squat*

Thursday: 14th June

14/06/18
  • WARM UP/ MOBILISE
  • A: AMRAP: 12 (For Quality)
  • 50m Farmers Carry - 16/24
  • 10 DB Bench Press - 15/22.5
  • 15 Ring Row
  • REST 5 MINUTES
  • B: AMRAP: 12 (For Quality)
  • 20 Double Unders - 2:1 Single Unders
  • 15 KB Deadlift - 12/20
  • 10 (5/leg)KB Box Step Ups - 12/20 @ 20”

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