Bearwalden CrossFit Gym Saffron Walden Essex

WEEK 7 – WOD 35 – LEVEL COMPLETE #BEARSATHOME

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 8 MAY

Short Intense Warm-up : Generic 10 mins as Prescribed

A.) 15min EMOM warmer

  • M1: 30/30s lunge hold
  • M2: 45s Plank up downs
  • M3: 45s Wall sit marches
  • M4: 45s Bottom of push hold
  • M5: 45s Prison Good mornings

B.)  22min

AMRAP 2

  • 35 air squats 
  • Time left max jump lunges          

X2

-2min rest-

AMRAP 2

  • 25 push ups
  • Time left max dips.                   

X2

-2min rest-

AMRAP 2

  • 15 burpees
  • Time left max sit ups. 

X2

C.) 21-15-9

  • HRPU
  • Broad jumps
  • Towel/ T-shirt/band pulls
  • Penguin claps

D.) Finisher

  • 100 Side jumps over object
  • (Every 20 reps complete 20 mountain climbers)

PLATE WOD

FRIDAY 8 MAY

Short Intense Warm-up : Generic 10 mins as above

Plate WOD

A.

AMRAP 10 

  • 12 plate bent over rows 
  • 6 ES Reverse Plate Lunges (Overhead if possible)
  • 12 plate in/out jumps 
  • 6 Devils Press 

B: 20,18,16,14…..

  • TGU sit ups 
  • GTO 
  • Bicep curls
  • End of each round MAX Tricep extensions 

C: 30,20,10

  • Thrusters 
  • plate squat cleans 
  • Deadlifts 

D: Finisher 

  • 120 seated plate press 
  • Each break 5 candlestick burpees 

WALL BALL WOD

FRIDAY 8 MAY

Short Intense Warm-up : Generic 10 mins as above

Wall Ball WOD

A.) 15min EMOM warmer

  • M1: 30/30s max reps Bulgarian split squats
  • M2: press up plank wall ball taps
  • M3: 45s overhead squats
  • M4: 45s down ups over wall ball
  • M5: 45s Wall walks 

Once through 

AMRAP 5

  • 10 Russian twists
  • 15 Snatches
  • 20 wall ball shots

-2min recovery walkouts @40% effort-

AMRAP 5 

  • 15 wall ball supine pull over 
  • 15 Squat Snatches

-2min recovery reverse lunges @40% effort-

AMRAP 5 

  • 10 Burpee facing WB
  • 5 Lalanne press 

B.) 30-20-10

  • WB thrusters 
  • WB deadlifts

Finisher: 

  • Max Press ups in 2 minutes 
  • Rest 1 min 
  • Max V-Sits with wall ball in 2 minutes

KETTLE BELL WOD

FRIDAY 8 MAY

Short Intense Warm-up : Generic 10 mins as above

Kettle Bell WOD

Alternating rear leg lunge with Kb in goblet hold

  • 30 – with tempo of 2-1-2-1
  • 20 – with tempo of 2-2-2-1
  • 10 – with tempo of 3-2-3-1

After every set  20 calf raises

SA Floor press

  • 15/15 – with tempo of 1-1-3-1
  • 10/10 – with tempo of 2-1-3-1
  • 5/5 – with tempo of 3-2-3-1
  • After every set 5/5 SA Z Press

5min AMRAP

  • 5/5 Lusters (1 Hang lunge clean, then press Kb)
  • 10 Toes to Kb

90secs recovery cossack squats at 40% effort

5min AMRAP

  • 5 Glute marches
  • 10 Kb Swings
  • 5 Broad jumps

90secs recovery dips at 40% effort

DUMBELL WOD

FRIDAY 8 MAY

Short Intense Warm-up : Generic 10 mins as above

Dumbell WOD

A.) 12 EMOM warmer

  • M1: 40s Wall sit marches (DB in machine gun hold)
  • M2: 40s Tall kneeling strict press (20s EA)
  • M3: 25/25s OH lunge pulses
  • M4: 45s max floor press

B.) 5min AMRAPS

5min AMRAP of:

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

-Rest 2 min-

5min AMRAP of:

  • 5/5 DB clusters 
  • 10 RDLs (hold DB with both hands)
  • 10 V sits

-Rest 2min-

5min AMRAP of:

  • 6/6 DB push press
  • 12 Bicep curls in squat 
  • 6/6 Forward + backwards lunges 

C.) Finisher.        12TC

3 rounds:

  • 20 Burpees over DB
  • 10/10 DB hang cleans
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