Studio WOD’s Week Commencing 10th May
Monday 10th May
Partner Workout:
A) Complete 5 rounds each (10min Time Cap)
-10 plate frontal raise
-10 tricep extension
Partner holds elbow plank
B) Partner Workout:
For Time (25min Time Cap)
800m Row / Run / Ski
80 Barbell Back Squats
40 Box Jumps
20 Sync Sit ups
800m Row / Run / Ski
80 Barbell Lunges
40 Box Jump Overs
20 Sync sit ups
800m Row / Run / Ski
80 KB SDHP
40 Burpee Box Jumps
20 Sync sit ups
Tuesday 11th May
A) 30s on each movement / 15sec rest between each pair x 2 rounds
BB Bicep curl / Sit ups
Plate Frontal Raise / Bicycles
BB Strict Press / Elbow Plank
Plate tricep extension / Oblique twist
B) 1min work per exercise x 4 rounds
1. Back squat
2. Sit ups
3. Push press
4. Burpee over bar
5. SDHP
6. Rest
Wednesday 12th May
A) accessory
20:10 x 3 rounds
⁃ Press ups
⁃ Squat jumps
20:10 x 3 rounds
⁃ Sit ups
⁃ Shoulder taps
B) On a 30min clock...
400m Run
21-15-9
KB Swings
Heel Taps
400m Run
21-15-9
KB Goblet Squat
Oblique Twists
400m Run
21-15-9
KB Push Press
Reverse Curl
In remaining time
AMREP Ladder
Increasing by 2 REPS
Down ups
KB GTOH
Sit ups
KB SA SDHP
Thursday 13th May
Accessory
20:20:20
3 rounds: hollow hold / leg lowers
3 rounds: squat hold / Cossack squats
3 rounds: plank hold/ mountain climbers
3 rounds: reverse plank / bicycles
3 rounds for time
50 Back squats
40 push press
30 Back rack lunges
20 Thruster
EMOM: 3 Burpee over bar
Friday 14th May
30min ladder (up in 5’s)
- 5 KB swings
- 5 sync sit-ups
- 5 KB push press
- 5 sync lunges
- 5 KB squats
- 5 sync burpee deadlifts
every 5mins perform
- 12 sync squat jumps
- 9 sync mountain climbers
- 6 sync pressup
Saturday 15th May
A) Conditioning
In teams of 2...
EMOM 1 partner completes 4 Burpee box jumps
25min AMRAP (split all work)
100 TRX squat jumps
80 Russian KB swings
60 BB Hang Clean and Press
40 Press ups
B) Accessory
20-15-10
Plank up
Down up
Sunday 16th May
A) Workout
6 rounds of....
4mins on : 1min off
Odd numbers
125 air squats into
max reps alt arm DB clusters
Even numbers
125 lunges into
Max reps alt arm DB devil press
B) Accessory
24-16-8
DB Left arm shoulder press
Press ups
DB Right arm shoulder press
Sit ups