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!
Thursday: 26th April
26/04/18- WARM UP/ MOBILISE
- A: Deadlift
- Every 2 Minutes:
- 3 - 3 - 3 - 3 - 3 - 3
- *Build*
- 4 Rounds For Quality
- 8 - 10 Barbell Glute Bridge (2211) - AHAP
- 10 Alternating Deficit Reverse KB Front Rack Lunge (2111) - AHAP
- 45 - 60sec Ring Plank
Wednesday: 25th April
25/04/18- WARM UP/ MOBILISE
- A: Jerk (any variation)
- Establish a Heavy Triple
- 12 Minutes
- B: Accessory/ Finisher
- For Time:
- 100 Strict Press - 15/25
- EMOM = 5 Down Up
- *Workout starts with 5 Down Up*
- Time Cap: 10 Minutes
Tuesday: 24th April
24/04/18- WARM UP/ MOBILISE
- 'Biceps Like Carls'
- For Time:
- 42 Double Unders - 2:1 Single Unders
- 42 Deadlift - 30/40
- 42 DU
- 42 Front Squat - 30/40
- 42 DU
- 42 Sit Ups
- 42 DU
- 42 Alternating Front Rack Lunge - 30/40
- 42 DU
- 42 Hand Release Push Ups
- 42 DU
- 42 Bicep Curls - 15/20
- Time Cap: 25minutes
- Happy Birthday Carly #bicepslikecarls
Monday: 23rd April
23/04/18- WARM UP/ MOBILISE
- A: Gymnastic/ Barbell Prep
- B:'Tester'
- For Time:
- Buy In: 43cal Row
- 2 Rounds of:
- 23 HSPU
- 4 Power Clean - 50/70
- 23 Pull Ups
- 4 STOH - 50/70
- 23 Toes To Bar
- 4 Clean & Jerk - 50/70
- Time Cap: 18 Minutes
- Happy Birthday Emma Tester
Friday: 20th April
20/04/18- WARM UP/ MOBILISE
- FRIDAY GRIND
- 'The Vic-torious'
- AMRAP: 29
- 21 DB Hang Clean & Jerks - 15/22.5 (Alt arms every 7 reps)
- 4 Deadlift - 50/70
- 29 Sit Ups
- 21 Alt DB Snatch - 15/22.5
- 4 Hang Power Clean - 50/70
- 29 Bar Over Burpees
- #earnyourweekend
- Happy Birthday Victoria Hill
Thursday: 19th April
19/04/18- WARM UP/ MOBILISE
- A: TABATA (20:10 x 8)
- Double Unders
- B: EMOM: 20
- 1: 4 - 6 DB Renegade Row - 15/22.5
- 2: 1 - 2 Rope Climb
- 3: 10 Step Double KB Front Rack Walking Lunge - 12/20
- 4: 50m Farmers Carry - 24/32
Wednesday: 18th April
18/04/18- WARM UP/ MOBILISE
- A: Clean Complex
- Establish a Max for the following complex:
- High Hang Clean + Hang Clean (1" abv knee) + Low Hang Clean (1" blw knee)
- *focus on speed*
- 12 Minutes
- B: Front Squat
- Every 2 Minutes;
- 3 - 3 - 3 - 3 - 3
- *Build or Maintain*
- C: Accessory/ Finisher
- 100 Banded Good Morning
Tuesday: 17th April
17/04/18- WARM UP/ MOBILISE
- A: Gymnastic Progression
- A1: Establish a Max Set of Unbroken HSPU
- Rest 1 Minute
- A2: Establish a Max Set of Unbroken Toes To Bar
- Rest 90sec
- A3: EMOM: 10
- 1: 50% of Max HSPU
- 2: 50% of Max Toes To Bar
- B: EMOM: 9
- 1: 50m Waiter Walk (25m/arm) - AHAP
- 2: 1/side Turkish Get Up - AHAP
- 3: 4 - 6/arm Half Keeling Arnold Press - AHAP
Monday: 16th April
16/04/18- WARM UP/ MOBILISE
- A: Bench Press
- Every 2 Minutes:
- 5 - 3 - 1 - 1 - 3 - 5
- *Build Weight*
- B: For Time
- 100 Down Up
- *EMOM: 5 Deadlift - 55/80*
- *Workout Starts with 5 Deadlift*
- Time Cap: 12 Minutes
Friday: 13th April
13/04/18- WARM UP/ MOBILISE
- FRIDAY GRIND
- AMRAP: 20
- 21 - 18 - 15
- Alt DB Snatch - 15/22.5
- Toes To Bar
- 15 - 12 - 9
- Hang Power Clean - 40/60
- Burpee Box Jump Over - 20/24"
- 9 - 6 - 3
- STOH - 40/60
- Pull Up
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