Bearwalden CrossFit Gym Saffron Walden Essex

WEEK 6 – WOD 30 – KEEP IT UP #BEARSATHOME

JUST DON'T QUIT

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

FRIDAY 1 MAY

Thursday: Gymnastics focused WOD with intensity to finish: 

Friday: Mixed Upper/Lower 

Coaches Warm-up: 

  • Plank kick throughs 

A) For Time: 

  • 6m forward/backward bear crawl 
  • 6 press ups 

6,9,12,5

  • Shoulder taps 

B) For Time:

  • 100 Airsquats 
  • EMOM 5 Bodyweight manmakers

C) 5 min amrap 

  • 15 Toe reaches 
  • 10 Half Sits 
  • 5 Sit up into standing 

5 min amrap: 

  • 8 Decline press ups @2211
  • 12 incline press ups 

8 min Amrap: 

  • 30 secs wall sit 
  • 20 Squat Pulses
  • 5 Squat jumps with 3 secs pause at bottom

PLATE WOD

FRIDAY 1 MAY

Short Intense Warm-up : Generic 10 mins as above

Plate WOD

A.) 12 EMOM warmer

  • M1: 40s Wall sit with plate on lap
  • M2: 5/5 Kneeling strict press
  • M3: 25/25s OH lunge pulses
  • M4: 45s max floor press

B.) 5min AMRAPS

5min AMRAP of:

  • 15 GTOH
  • 15 HRPU
  • 15 half sits

 – Rest 2 min –

5min AMRAP of:

  • 10 Thrusters 
  • 10 Bent over rows
  • 10 V sits
  • Rest 2min –

5min AMRAP of:

  • 6/6 SA strict press
  • 12 Bicep curls in squat 
  • 12 Alt OH lunges 

C.) Finisher 12TC

3 rounds:

  • 20 Burpees to plate 
  • 15 TGU SU with plate

WALL BALL WOD

FRIDAY 1 MAY

Short Intense Warm-up : Generic 10 mins as above

Wall Ball WOD

Coaches warmer: 

A.) 12 EMOM warmer

  • M1: 40s Wall sit with WB in machine gun hold
  • M2: 40s Tall kneeling strict press
  • M3: 25/25s OH lunge pulses
  • M4: 45s max floor press

B.) 5min AMRAPS

5min AMRAP of:

  • 15 Tricep extensions with WB
  • 15 HRPU
  • 15 half sits

-Rest 2 min-

5min AMRAP of:

  • 10 WB clusters 
  • 10 RDLs while bear hugging WB
  • 10 V sits

-Rest 2min –

5min AMRAP of:

  • 12 WB push press
  • 12 Bicep curls in squat 
  • 12 Alt OH lunges 

C.) Finisher 12TC

3 rounds:

  • 20 Burpees over WB
  • 15 TGU SU with WB

KETTLE BELL WOD

FRIDAY 1 MAY

Short Intense Warm-up : Generic 10 mins as above

Kettle Bell WOD

EMOM 12 

  • Wall sit (holding KB)
  • SA KB snatch 
  • SA TGU sit up 
  • Over kB facing burpee

14 Min Cap to complete :

3-6-9-12-15-18-21 

  • KB sumo DL 

21-18-15-12-9-6-3 

  • SA KB Floor press 
  • End of each round 6 KB devils Press 

C . 4 Rounds of 

  • 10 SA KB thrusters 
  • 12 KB curls in squat position 
  • 14 RDL 

Finisher 

  • 120 KB goblet squats 
  • Every Break 6 reverse lunge goblet squats

DUMBELL WOD

FRIDAY 1 MAY

Short Intense Warm-up : Generic 10 mins as above

Dumbell WOD

EMOM 12mins

  • M1 – 40secs Air squats with tempo of 2-1-2-1
  • M2 – 35secs Hang cleans
  • M3 – 30secs Deadbugs then 30secs Hollow hold
  • M4 – 35secs Push press

HOTEL HELL – with 25min TC

  • For time – 100 Db Hang clusters
  • Every minute on the minute 5 Burpees 

5min AMRAP

  • 5 Glute walkouts
  • 5/5 Split squats with Db by side
  • 5 Press ups

1min rest

5min AMRAP

  • 20 Hollow rocks
  • 10 dips
  • 20 Superman to Ironman
  • 10 Bent over rows
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