Bearwalden CrossFit Gym Saffron Walden Essex

WEEK 8 – WOD 36 – STAY HOME #BEARSATHOME

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Stay home – Stay Safe – Protect Others – Workout.

WARM UP

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EMOM 10 45s Movement

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

BODYWEIGHT WORKOUT

MONDAY 11 MAY

Short Intense Warm-up : Generic 10 mins as Prescribed

Warmer  EMOM 6 

Round 1 

  • Walk outs
  • Heel taps 
  • Mountain Climbers 

Round 2 

  • Walk outs with press up 
  • Russian twists 
  • Down ups 

Part A. 

As many reps as possible in 12 mins: 

  • 8 Triangle Press ups (on knees if you need to)
  • 10 Air Squat 
  • 4 Burpees 

Every 2 minutes complete 100m run @75%Effort

Or (20 sec sprint on the spot)

Part B.

For Time: 3 rounds 

  • 50 Alt Explosive or normal Lunges 
  • 40/30 Tricep dips (use bench or chair) 
  • 30 Superman Extensions 
  • 20 Lateral broad jumps Over Object
  • 10 Cossack Squats 

EMOM 12

  • 1- 20 sit ups
  • 2 – 10 or 8 Bar/ object facing burpees 
  • 3 – 45 sec wall sit  
  • 4 – 7 single leg glute bridges (each side)

PLATE WOD

MONDAY 11 MAY

Short Intense Warm-up : Generic 10 mins as above

Plate WOD

A: 2 ROUNDS Plate Squats 

  • 8 Reps @3211 
  • 10 Reps @3311 
  • 12 Reps @4411 

All reps involve superset of 30 sec plate on knees Wall sit hold followed by: 

20 speed (Bodyweight) squats. 

B: Plate Push Pull 

15-12-9-6

  • Plate Split Clean 
  • Plate Halos 
  • Strict press

10-10-10-10

  • Push ups @3333

C: 3 rounds:

  • 25 secs 90 degree iso squat hold 
  • Into 10 Squat Jumps onto plate 

Rest 30 secs 

  • 25 secs Front foot elevated split squat iso

Into 

  • 10 Split squat pulses 

(On both sides) 

D: 5 min amrap:

14,16,18,20…

  • GTOH
  • Plate Thrusters 

WALL BALL WOD

MONDAY 11 MAY

Short Intense Warm-up : Generic 10 mins as above

Wall Ball WOD

-Joint prep, 10 reps each side/way-

  • Neck rotations 
  • Shoulder rotations 
  • Elbow rotations 
  • Wrist rotations 
  • Hip rotations 
  • Knee rotations 
  • Ankle rotations 

EMOM 10 45s Movement – Warner

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

(Any additional prep you may need, make sure you are hot a sweaty before starting WODs)

A.) 2 complete rounds

5 AMRAP 

  • 18 Goblet squats 
  • 12 Alt OH lunges 
  • 6 WB Clusters

2min rest

5 AMRAP 

  • 18 Alt push ups on WB
  • 12 RDL + Bent over row with WB
  • 6 EA S.A strict press or 12 both hands S.P

2min rest 

5 AMRAP 

  • 20 V-sits
  • 20 Russian twists with WB
  • 20 EL Hollow futters (holding WB OH)

B.) For time.    7TC

30-20-30

  • WB floor press
  • Air squats

KETTLE BELL WOD

MONDAY 11 MAY

Short Intense Warm-up : Generic 10 mins as above

Kettle Bell WOD

Joint prep, 10 reps each side/way-

  • Neck rotations 
  • Shoulder rotations 
  • Elbow rotations 
  • Wrist rotations 
  • Hip rotations 
  • Knee rotations 
  • Ankle rotations 

EMOM 10 45s Movement – Warner

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

(Any additional prep you may need, make sure you are hot a sweaty before starting WODs)

A.) 3-4 Rounds:

  • 10 KB kang squats @4141
  • 10 KB RDLs @4141
  • 10/10 S.A lunge pulses 

B.) EMOM 12

  • M1: 20/20s S.A KB hole hollow flutters
  • M2: 5/5 S.A TGU SU
  • M3: 25/25s side plank KB hold

C.) 3-4 Rounds:

  • 8/8 Kneeling windmills
  • 8/8 S.A Floor press @3331
  • 8/8 S.A Bent over rows @3331
  • 8/8 Z press @3111

D.) 90s on 90s off X2 

  • 15 over KB burpees 
  • Time left max Russian KB swings

DUMBELL WOD

MONDAY 11 MAY

Short Intense Warm-up : Generic 10 mins as above

Dumbell WOD

-Joint prep, 10 reps each side/way-

  • Neck rotations 
  • Shoulder rotations 
  • Elbow rotations 
  • Wrist rotations 
  • Hip rotations 
  • Knee rotations 
  • Ankle rotations 

EMOM 10 45s Movement – Warner

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

(Any additional prep you may need, make sure you are hot a sweaty before starting WODs)

A.) 3-4 Rounds:

  • 10 DB good mornings @4141
  • 10 DB Single leg RDLs @4141
  • 10/10 Fr lunge pulses 

B.) EMOM 12

  • M1: 20/20s S.A DB hold hollow flutters
  • M2: 5/5 S.A TGU SU
  • M3: 25/25s side plank DB rotations

C.) 3-4 Rounds:

  • 8/8 Kneeling windmills
  • 8/8 S.A Floor press @3331
  • 8/8 S.A Bent over rows @3331
  • 8/8 Z press @3111

D.) 90s on 90s off X2 

  • 15 over Db burpees 
  • Time left max Alt Hang snatches
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