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: 12th April
12/04/18- WARM UP/ MOBILISE
- A: Barbell Reverse Lunge
- Every 2 Minutes:
- 5 - 5 - 5 - 5 - 5/ leg
- *build or maintain*
- B1: Bulgarian Split Squat
- 8 - 8 - 8 - 8/ leg *maintain*
- B2: DB Romainian Deadlift
- 8 - 8 - 8 - 8 *maintain*
Wednesday: 11th April
11/04/18- WARM UP/ MOBILISE
- A: Snatch (any variation)
- Establish a Heavy Single
- 10 Minutes
- Every 30sec for 15 Minutes
- 1 Snatch @80% of A
- Every miss = 5 Burpees *performed at the end*
Tuesday: 10th April
10/04/18- WARM UP/ MOBILISE
- EMOM: 24 (7 Rounds)
- 1: 6 Power Clean - 40/60
- 2: 6 Ring Dip
- 3: 40sec Double Unders
Monday: 9th April
09/04/18- WARM UP/ MOBILISE
- A: Back Squat
- Every 2 Minutes:
- 4 - 4 - 4 - 4 - 4 - 4
- *Build Weight*
- B: Hero WOD: 'Rahoi'
- AMRAP: 12
- 12 Box Jump - 20/24"
- 6 Thrusters - 30/40
- 6 Bar Facing Burpees
Friday: 6th April
06/04/18- WARM UP/ MOBILISE
- Friday Grind
- For Time/ Reps:
- 5 Rounds
- 10 Down Up
- 20 American KB Swing - 16/24
- 30 Wall Ball - 6/9
- 3 Rounds
- 30 Burpees
- 40 Sit Ups
- 50 Double Unders - 2:1 Single Unders
- 1 Round
- 50 Bar Over Burpees
- 60 Deadlift - 40/60
- 70 Box Jump Over - 20/24"
- Time Cap: 35 Minutes
Thursday: 5th April
05/04/18- WARM UP/ MOBILISE
- A: 90sec Work: 90sec Rest x 4
- 10 Cal Row
- 5 Bench Press - 40/60
- AMRAP: Toes To Bar
- B: 90sec Work: 90sec Rest x 4
- 10 Cal Ski Erg
- 5 Thrusters - 30/40
- AMRAP: Rope Climb
Wednesday: 4th April
04/04/18- WARM UP/ MOBILISE
- A: Clean Complex
- 12 Minutes to Establish a Max of:
- 4 Clean Deadlift + 3 Hang Power Clean + 2 Front Squat + 1 Jerk
- B: 5 Rounds (Not For Time)
- 3 Front Squat (Build or Maintain)
- 6 DB Romainian Deadlift (30X0) - AHAP
- Rest 60-90sec
Tuesday: 3rd April
03/04/18- WARM UP/ MOBILISE
- A: HSPU
- A1: Establish a Max Unbroken Set
- A2: EMOM: 7
- 60% of A1
- B: For Time
- 21 - 15 - 9:
- Hand Release Push Up
- Pull Up (RX+ C2B)
- Time Cap: 8 Minutes
Friday: 30th March
30/03/18- WARM UP/ MOBILISE
- Team WOD
- Teams of 4 (sub teams of 2)
- A1: AMRAP: 4
- 9 Deadlift - 40/60
- 6 Hang Power Clean
- 3 STOH
- REST 1 Minute
- A2: AMRAP: 4
- 3 Burpees
- 6 American KB Swing - 16/24
- 9 Cal Assault Bike
- REST 4 Minutes
- B1: AMRAP: 4
- 9 DB Deadlift - 15/22.5
- 6 DB Hang Power Clean
- 3 DB STOH
- REST 1 Minute
- B2: AMRAP: 4
- 3 Burpee Box Over - 20/24"
- 6 Plate GTOH - 15/20
- 9 Cal Ski Erg
- REST 2 Minutes
- C: In a 10 Minute Window
- All Team members establish a 1RM Clean & Jerk (Any Variation)
Thursday: 29th March
29/03/18- WARM UP/ MOBILISE
- Samantha Smith 30th Birthday WOD
- 'SMITH'
- 3 Rounds For Time:
- 29 Wall Ball - 6/9
- 3 Hang Power Snatch - 30/40
- 30 Double Unders
- 29 Bar Over Burpees
- 3 Hang Power Snatch
- 30 Double Unders
- 29 Sit Ups
- 3 Hang Power Snatch
- 30 Double Unders
- Time Cap: 30 Minutes
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