Bearwalden CrossFit Gym Saffron Walden Essex

WEEK 11 – WOD 52 – STAY STRONG #BEARSATHOME

BACK TO SCHOOL - Never Stop Learning

Stay home – Stay Safe – Protect Others – Workout.

WARM UP

GET WARM WITH US

EMOM 10 45s Movement

M1 – Inch Worm  /  M2 – Shoulder Taps  /  M3 – Plank  /  M4 – Reverse Lunge  /  M5 – Wall Sit Hold

BODYWEIGHT WORKOUT

TUESDAY 2 JUNE

Short Intense Warm-up : Generic 10 mins as Prescribed

A.) 18min AMRAP 

  • 15 HRPU (hand release push ups)
  • 15 OHS (with towel, shirt or band)
  • 15 Over towel burpees
  • 15 V ups
  • 15/15 S.L RDLs (feet in off set stance)

B.) 1min on 1min off.      2 Rounds (15mins)

  • 1min Max skater jumps
  • 1min rest
  • 1min Max squat jumps
  • 1min rest
  • 1min push up pulses
  • 1min rest
  • 1min Max towel pulls
  • 1min rest

C.) 30..20..10

  • Reverse lunges (towel OH in snatch grip)
  • Half sit ups
  • Superman extensions 

Climb the ladder if any time left:

2..4..6..8..10..12..14..16..18..20…..

  • Down ups
  • Dips 
  • Reverse snow angels 
  • Jump lunges

PLATE WOD

TUESDAY 21

Short Intense Warm-up : Generic 10 mins as above

Plate WOD

45min workout

  • 40 High knees
  • 30 G2OH
  • 30 Squats bear hugging plate
  • 40 Star jumps
  • 30 Rear leg elevated lunges
  • 30 Plate bicep curls
  • 40 Mountain climbers
  • 30 Plate press
  • 30 Russian twists
  • 80 DU / 40 Star jumps
  • 30 Plate TGU SI
  • 30 Tuck jumps

Any remaining time:

  • 5 – Bent over rows with plate
  • 10 – Press ups
  • 15 – Air squats

WALL BALL WOD

TUESDAY 2 JUNE

Short Intense Warm-up : Generic 10 mins as above

Wall Ball WOD

Buy in: 60-70  WB Clusters

3 Rounds of:

  • 20m Walking lunges or 20 lunges
  • 20 V ups
  • 20 WB Bent over rows

3 Rounds of:

  • 400m WB run
  • 20 Alt Push ups off WB
  • 20 X fit sit ups with WB
  • 50-60  WB GTOH

Time left flow through:

  • 20 WB DL
  • 20 Alt WB taps in plank (WB out in front)
  • 20 WB floor press
  • 20 Lateral jumps over WB

KETTLE BELL WOD

TUESDAY 2 JUNE

Short Intense Warm-up : Generic 10 mins as above

Kettle Bell WOD

AMRAP 5 – 2 rounds @60% Effort 

  • 5 KB Curls 
  • 10 KB Shoulder Raise  
  • 15 KB Deadlift  
  • Remaining time MAX sumo DL high pulls 

AMRAP 6 – 3 rounds @70% Effort 

  • 10 SA push press 
  •  16 mountain climbers 
  • 6 KB squat cleans 
  • Remaining time: 20 KB Snatch + 40s towel grip DL ISO hold 

AMRAP 7- 4 rounds @80% Effort 

  • 4 HPC and press
  • 5 Bulgarian split squats 
  • 6 Wall Deadlifts 
  • Remaining time MAX KB swings 

For Time: 3 rounds 90% Effort 

  • 10 KB Snatch 
  • 10  Saw Rows
  • 10 Split Squats against Wall 

+

  • 30 Kb Pull through in Quadruped Position
  • 20 Devils Press 
  • 30 Kb Pull through

DUMBELL WOD

TUESDAY 2 JUNE

Short Intense Warm-up : Generic 10 mins as above

Dumbell WOD

EMOM 8 mins Warmer 40 secs work, 20 rest

  • M1: 30/30s lunge hold
  • M2: Shoulder taps 
  • M3: squat pulses with DB 
  • M4: DB Deadlifts 

40 Min AMRAP: 

Rep scheme, 10,20,30,40 reps 

  • 10 V-sits 
  • 10 Goblet Squat Jumps
  • 10 Hollow Rocks with DB 
  • 10 Sa Arm Power C+J 
  • 10 SA Front Squat
  • 10 Renegade Rows
  • 10 DU’s 
  • 10 Burpee Deadlifts
  • 10 SA Bicep curl + Press
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