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: 30th May
30/05/18- WARM UP/ MOBILISE
- A: Pause Push Jerk
- 5 - 4 - 3 - 2 - 1
- *2sec Pause in Dip & In Catch*
- *Build Weight*
- B1: Tempo Single Arm Push Press (2111)
- 6/arm x 4
- B2: Tempo Single Arm Ring Row (2111)
- 6/arm x 4
Tuesday: 29th May
29/05/18- WARM UP/ MOBILISE
- A: Deadlift
- Establish a Heavy T&G Double
- 12 Minutes
- B: 3 Rounds For Time
- 10 Deadlift - 80/120
- 50 Double Unders - 2:1 Single Unders
- Time Cap: 10minutes
Friday: 25th May
25/05/18- WARM UP/ MOBILISE
- FRIDAY GRIND
- ‘SELLERS’
- For Time:
- 78Cal Row
- 25 Box Over - 20/24”
- 5 Power Clean - 50/70
- 40 Wall Ball - 6/9
- 25 Box Over
- 5 Power Clean
- 40 Pull Ups
- 25 Box Over
- 5 Power Clean
- 40 Burpees
- Time Cap: 25minutes
- Happy 40th Birthday Pip!!
- #EARNYOURWEEKEND
Thursday 24th May
24/05/18- WARM UP/ MOBILISE
- A1: Bench Press
- 5 - 5 - 5 - 5 - 5 *Maintain*
- A2: Supinated Barbell Bent Over Row
- 8 - 8 - 8 - 8 - 8 (2111) *Maintain*
- EMOM: 12
- 1: DB Z-Press (2111)
- 2: 20sec Hollow Hold + 10 V-Up
- 3: 30 Weighted Russian Twist - 6/9
- 4: 50m Waiter Walk (25m L/ 25m R)
Wednesday: 23rd May
23/05/18- WARM UP/ MOBILISE
- Weightlifting: SNATCH
- EMOM: 30
- 1 Snatch (RX+ Squat Snatch)
- No Misses
- Every Miss = 5 Burpees
Tuesday: 22nd May
22/05/18- WARM UP/ MOBILISE
- A: Front Squat
- Establish a 10RM
- 12 Minutes
- B: For Time
- 10 Thrusters - 35/50
- 30cal Row
- 50 KB Box Step Over - 16/24 @20”
- 30cal Row
- 10 Thrusters
- Time Cap: 15minutes
Monday: 21st May
21/05/18- WARM UP/ MOBILISE
- A: EMOM: 8
- 1: 20-30sec Wall Facing Handstand Hold
- 2: 8 (4/Arm) Single Arm Ring Row (2111)
- B: AMRAP: 15 (For Quality)
- 3 Alt Turkish Get Up - 12/20
- 6 Strict Pull Up
- 9 Deadlift - 50/70
- 12 Hand Release Push Up
- 15 Sit Ups
Friday: 18th May
18/05/18- WARM UP/ MOBILISE
- FRIDAY GRIND
- 3 Rounds For Time:
- 30 Double Unders - 2:1 Single Unders
- 15 GTOH - 30/40
- 30 Double Unders
- 15 Bar Over Burpees
- 30 Double Unders
- 15 Overhead Squat - 30/40
- 30 Double Unders
- 15 Bar Over Burpees
- Time Cap: 30minutes
Thursday: 17th May
17/05/18- WARM UP/ MOBILISE
- A: Bench Press
- Every 2 Minutes:
- 5 - 5 - 5 - 5 - 5
- *Build or maintain*
- B: Barbaric Open Day WOD
- For Time:
- 50 Russian KB Swing - 16/24 (RX+ 24/32)
- 40 Thrusters - 15/20 (RX+ 25/35)
- 30 Sit Ups (RX+ Toes To Bar)
- 20 Box Jump - 20/24”
- 10 Burpees
- Time Cap: 12 Minutes
Wednesday: 16th May
16/05/18- WARM UP/ MOBILISE
- WEIGHTLIFTING
- A: Clean High Pull + Hang Power Clean
- 1 + 1 (2sec Pause in catch)
- 12 Minutes to establish a heavy single
- B1: Segmented Clean Deadlift (3 pos)
- 5 x 3 @100% of A (2sec pause in each pos)
- B2: DB Prone Row
- 8 x 3 - AHAP (2111)
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