STRONG-WO-MAN 

18th/19th September

 

A. Max Effort DBall/Sandbag Bear Hold Squat – 2 attempts 

 

B. EMOM 25 

  • 200/150 m Row sprint 
  • 2 D Ball GTOS 
  • 5 Heavy DB Push Press
  • 7 Low Bar Squats 
  • 2 L very heavy KB Farmers Carry 

 

C. FINISHER – 8 min (if time left)

  • Worm Carry for distance

*Everyone goes out for the carry – change carrying people every 200 m

 

 

 

 

STRONG-WO-MAN

11th/12th September

 

“Always Remember”

 

In teams of 2 complete:

  • 2001 m Row Buy In
  • 4 Rounds of:
  • 9 Rope Climbs or standing rope pull
  • 11 HEAVY D Ball/Atlas Stone/Sandbag Ground to Over Shoulder
  • 2977 m Row Cash Out

 

* Split reps however; one athlete working at a time.

*TC 40 min

 

 

 

 

 

 

 

STRONG-WO-MAN

4th/5th September

 

A. Superset (15 min) 

  • Axle Bar Deadlift 

Work up to a heavy 4 

  • 4 RM Single arm DB Press 

start with weaker arm (4 Rep max will be whatever weight you can do with your weaker arm)

 

B. AMRAP20 

  • 400 m worm carry (whole team goes out, change as needed, those not carrying the worm will pinch plate carry)
  • Straight into 1 round of: 

(round starts only when the whole team is back in)

ME KB Farmers Carry – 90 sec 

30 sec to rest and change over

ME Syncro DB Power Clean and Push Press   – 90 sec 

30 sec to rest and change over 

ME Syncro D-Ball squat – ( can use Sandbags or DB) – 90 sec

(get teams of 2-4 people, starting on different stations)

 

Repeat starting with the 400 m worm carry  

 

 

 

STRONG-WO-MAN

28-29th August 

A. Build to a heavy(ish) LOW BAR BACK SQUAT TRIPLE 

B. In teams of 2-3, 2 works – 1 rests, 1 min rest/transition between stations

  1. AMRAP5

Heavy Prowler Push x 2 Lengths – (partner A)

meantime ME DBall/Sandbag GTOS – (partner B)

(partner C rests)

  1. AMRAP5

Heavy Rope Pull x 2 L (standing, chest to floor, palms up, pull into your belly lats)

meantime Front Rack Kettle Bell Carry 

  1. AMRAP5

Heavy DB Bench Press x 10 

meantime Single Arm Landmine Soths Press (alternating) 

  1. AMRAP5

Heavy DB Deadlift x15

meantime Trap Bar Hold (use heavy DB if no trap bar available) 

 

 

 

STRONG-WO-MAN

Wednesday/Thursday, 21/22 August

A.

3 stations; 3-4 people/station; rest 2 min between stations

AMRAP 9

ANDERSON SQUAT x 5 AHAP – https://www.youtube.com/watch?v=55WKyyQ8auQ

Bench x8 – medium towards heavy – ish weight

  • Rest while the others are working, go as soon as it’s your turn.
  • Set up the height of the yoke for shorter people but can stand on 2×20 kg plates if still too high.

AMRAP 9

PROWLER PUSH – x 1 L (2 person can push if really heavy)

Sg Arm DB  Press x 8/8 –  heavy – ish weight

AMRAP 9

SLED PULL – standing, chest parallel, hands facing up (undergrip on the rope) https://www.youtube.com/watch?v=0eq9YkdCxTI

Power Clean x 5 medium weight

 

B.

If time, complete sets of WORM THRUSTERS x 8

  • organise in groups of no more than 6 people
  • if less than 4 people in a group use 1 x heavy DB and perform synchro thrusters – DB shoulder to shoulder.

 

 

 

 

STRONG-WO-MAN

Wednesday/Thursday, 14/15 August

 

“Stronghold”

In teams of 3 or 4

AMRAP 11/station with 3 min rest/transition

Station 1:

  • Max Effort 2KB OVER HEAD HOLD – 1 or 2 team members holding
  • Meantime the rest of the team will complete as many lengths of SLED/PROWLER DRAG (backwards pull).

*Sled or Prowler should be heavy enough to require two people to drag it.

*Change when the person holding the KB Over Head can’t hold anymore.

 

Station 2:

  • Max Effort TRAP BAR HOLD (can use axle bar) – 1 or 2 team members holding
  • Meantime the rest of the team will complete as many incline DB BENCH PRESS as possible.

*2 DB heavy-ish weight

*change when the person holding the trap bar can’t hold anymore

 

Station 3:

  • Max Effort BEAR HOLD (use sandbags or DBall) -1 or 2 team members holding
  • Meantime the rest of the team complete as many BURPEE – DBALL OVER BOX WALL as possible.

*2 rows of boxes on top of each other turned to 30″ height.

*change when the  sandbags are dropped.

 

 

 

 

STRONG-WO-MAN

Wednesday/Thursday, 7/8 August

 

A. 8 min to build up to a 3RM D Ball/Atlas Stone/Sandbag squat (bear hold) then:

E2MOM 14

  • 5 D Ball/Atlas Stone/Sandbag squats (bear hold) @70% of above 3 RM, straight into  Max Effort DB Push Press (2 DBs heavy enough not to be able to complete more than 5-6 reps)

B. “Slow and Heavy”

AMRAP 15,

 

Strong-wo-man

31st July/1st August

A. 15 min 

1 RM Sumo Deadlift 

B. 22 min

2 main stations; 2 teams of 6; 9 min AMRAP/station; 4 min rest between the 2 main stations. 

Station 1.

  • Team Yellow: 2 people complete 100 m Heavy Double KB Farmers Carry (change at the 50m mark), meantime:
  • Team Green: 2 people YGIG AMREP D Ball OVER 2 boxes stacked on top of each other
  • Team Red: 2 people YGIG Yoke Carry (1 gym length) – must be a weight both team members can manage 

(*when team Yellow finished the carry it will move to D Balls over boxes, Team Green moves to Yoke Carry and Team Red moves to Farmers Carry, and keep cycling trough the intra stations until 9 min is up

*Time cap for Farmers Carry is 2 min so go for a weight that allows you to complete 100m within the TC)

 

Station 2. 

  • Team Yellow: 2 people complete Partner Heavy Prowler Push (4 gym lengths or outside – TC 2min); meantime:
  • Team Green: 2 people complete Empty Bar AMREP Strict Press – both working at the same time 
  • Team Red: 2 people complete  AMREP Hex Bar DL – YGIG – must be a weight both team members can manage. 

(*when team Yellow finished the partner prowler push it will move to BB Strict Press, Team Green moves to Hex Bar DL and Team Red moves to Prowler Push, and keep cycling trough the intra stations until 9 min is up)

 

 

 

 

 

 

 

Strong-wo-man

24/25 July

A. Establish a heavy triple Zercher squat for the day (barbell from rack) 

B. 4×5 double KB Power Clean and Push Press 

C. In teams of 6

AMRAP 15 (might require 2 heats if full class, or Heat 1 can start with part C while Heat 2 is completing Part B)

  • 25 worm squats
  • 15 synchro burpees (3 athletes)
  • 5 rope climbs (3 athletes)

The team starts lying prone behind the baseline. On GO team completes 25 squats with the log worm. The worm must be in Zercher hold for reps to count. The elbows or logs must not touch the knees at any time. All athletes must have hip crease below parallel at the same time at the bottom of the rep and stand with hips fully extended at the top of the rep. The athletes must stand in a line all facing the same direction.

After 25 squats, three athletes start doing synchro burpees over the worm with 2 athletes starting on one side of the worm and 1 athlete on the other side, facing the same direction. Athletes’ chests and thighs must be on the floor at the bottom of the burpee, and the rep must have a two-footed take off and landing.  The athletes must have chest to floor at the same time but they do not have to jump at the same time. Remaining three athletes must be lying on the floor behind the baseline hands on sandbags for the burpee reps to count. All 10 burpees must be completed by the same three athletes, the team cannot swap athletes in the middle of the burpee set.  Meantime the remaining three athletes will complete 5 rope climbs. After 10 burpees, and 5 rope climb are completed all athletes return to the log and repeat. 

 

 

17/18 July

In teams of 3, 4 stations, 7 minutes/station 

2 people work, 1 rest 

 

Station1. 

-100 m DBall Run 

-meantime DBall Squat 

 

rest/transition  2 min

 

Station2.

-2L Yoke Carry (heavy)

-DB Deavil’s Press

 

rest/transition 2 min 

 

Station3.

-100m KB Farmers Carry

-KB Sumo Deadlift

 

rest/transition 2 min

 

Station4.

-2L Plate OH Lunges

-Burpee High BoxWall Climb 

 

Wednesday/Thursday, 7/8 August

STRONG-WO-MAN

A. 8 min to build up to a 3RM D Ball/Atlas Stone/Sandbag squat (bear hold) then:

E2MOM 14

  • 5 D Ball/Atlas Stone/Sandbag squats (bear hold) @70% of above 3 RM straight into  Max Effort DB Push Press (2 DBs heavy enough not to be able to complete more than 5-6 reps)

B. “Slow and Heavy”

AMRAP 15, in teams of 2

  • 40 double KB Deadlift —> split however
  • 100m HEAVY Farmers Carry  —> together
  • 40 double KB Front Rack Lunges —>split however
  • 100m double KB/DB OH Carry —> together
  • 40 Heavy Russian Swings —> split however
  • 100m double KB Front Rack Carry —> together

*use DB if not enough KB

*KB or DB should be heavy enough not to be able to complete more than 2 rounds in 15 min.

 

 

Strong-wo-man

31st July/1st August

A. 15 min 

1 RM Sumo Deadlift 

B. 22 min

2 main stations; 2 teams of 6; 9 min AMRAP/station; 4 min rest between the 2 main stations. 

Station 1.

  • Team Yellow: 2 people complete 100 m Heavy Double KB Farmers Carry (change at the 50m mark), meantime:
  • Team Green: 2 people YGIG AMREP D Ball OVER 2 boxes stacked on top of each other
  • Team Red: 2 people YGIG Yoke Carry (1 gym length) – must be a weight both team members can manage 

(*when team Yellow finished the carry it will move to D Balls over boxes, Team Green moves to Yoke Carry and Team Red moves to Farmers Carry, and keep cycling trough the intra stations until 9 min is up

*Time cap for Farmers Carry is 2 min so go for a weight that allows you to complete 100m within the TC)

 

Station 2. 

  • Team Yellow: 2 people complete Partner Heavy Prowler Push (4 gym lengths or outside – TC 2min); meantime:
  • Team Green: 2 people complete Empty Bar AMREP Strict Press – both working at the same time 
  • Team Red: 2 people complete  AMREP Hex Bar DL – YGIG – must be a weight both team members can manage. 

(*when team Yellow finished the partner prowler push it will move to BB Strict Press, Team Green moves to Hex Bar DL and Team Red moves to Prowler Push, and keep cycling trough the intra stations until 9 min is up)

 

 

 

 

 

 

 

Strong-wo-man

24/25 July

A. Establish a heavy triple Zercher squat for the day (barbell from rack) 

B. 4×5 double KB Power Clean and Push Press 

C. In teams of 6

AMRAP 15 (might require 2 heats if full class, or Heat 1 can start with part C while Heat 2 is completing Part B)

  • 25 worm squats
  • 15 synchro burpees (3 athletes)
  • 5 rope climbs (3 athletes)

The team starts lying prone behind the baseline. On GO team completes 25 squats with the log worm. The worm must be in Zercher hold for reps to count. The elbows or logs must not touch the knees at any time. All athletes must have hip crease below parallel at the same time at the bottom of the rep and stand with hips fully extended at the top of the rep. The athletes must stand in a line all facing the same direction.

After 25 squats, three athletes start doing synchro burpees over the worm with 2 athletes starting on one side of the worm and 1 athlete on the other side, facing the same direction. Athletes’ chests and thighs must be on the floor at the bottom of the burpee, and the rep must have a two-footed take off and landing.  The athletes must have chest to floor at the same time but they do not have to jump at the same time. Remaining three athletes must be lying on the floor behind the baseline hands on sandbags for the burpee reps to count. All 10 burpees must be completed by the same three athletes, the team cannot swap athletes in the middle of the burpee set.  Meantime the remaining three athletes will complete 5 rope climbs. After 10 burpees, and 5 rope climb are completed all athletes return to the log and repeat. 

 

 

17/18 July

In teams of 3, 4 stations, 7 minutes/station 

2 people work, 1 rest 

 

Station1. 

-100 m DBall Run 

-meantime DBall Squat 

 

rest/transition  2 min

 

Station2.

-2L Yoke Carry (heavy)

-DB Deavil’s Press

 

rest/transition 2 min 

 

Station3.

-100m KB Farmers Carry

-KB Sumo Deadlift

 

rest/transition 2 min

 

Station4.

-2L Plate OH Lunges

-Burpee High BoxWall Climb 

 

Teams of 3 

A) AMRAP 8

400m Sandbag/Dball Carry/Run

In remaining time: Max Calories Ski 

*Dball must be held in bear hug position by one athlete for calories to count. 

 

-Rest 5 minutes-

 

B) 4 Rounds: 

10 Triples Synchro Down Ups 

5 Doubles Synchro Dball Cleans 

2 Rope Climbs 

Time Cap – 8 Minutes 

 

-Rest 5 minutes-

 

C) AMRAP 8 

Max Sandbag/Dball over Yoke

Every minute that elapses: 4 Synchro Squats (1 athlete must squat with Sandbag/Dball in bear hug position) 

*If there are not enough yokes, use a barbell and rack. 

20/06/19

Teams of 4
 
A1) 6 Rounds:
10 Pairs Synchro Double KB Deadlift (16/12)
20m Pairs Synchro Regionals Lunges /w KB
Time Cap: 7 mins
 
At 9:00 mark
 
A2) 6 Rounds 
10 Pairs Synchro Sandbag Squat (bear hug)
20m Pairs Synchro Bear Hug Carry
Time Cap: 6 mins
(15:00 in total)
 
 
-Rest 5 mins starting once the last team finishes-
 
 
B) 
Accumulate 50 Pairs Synchro Dball/Sandbag Cleans
Every minute that elapses: 1 Rope Climb performed by an individual (Cleans can resume once athlete reaches top of the rope)
Time Cap: 10 mins 
 
 
-Rest 5 minutes starting once the last team finishes-
 
 
C) AMRAP 8
Max Calorie Bike/Row/Ski 
*2 people just always have either 2 x 22.5kg/15kg DB or 2 x 24kg/16kg KB front racked each.

13/6/19

Teams of 3

A) For Time: 

800m Run 

30 Doubles Synchro Dball/Sandbag GTOS 

20 Triples Synchro Double DB Snatch @ 22.5kg/15kg per arm 

10 Doubles Synchro Devil’s Press @ 22.5kg/15kg per arm

400m Sandbag Rug (All 3 running, 1 sandbag in play) 

 

-5 minutes rest begins when the last team has finished- 

 

B) AMRAP 10 

Max Calories on Air Bike 

Every minute, perform 5 Partner Deadlifts/Axelbar Deadlifts @ 120kg 

 

-5 minutes rest- 

 

C) AMRAP 10 

Complete:

12 Rope Climbs 

8 Triples Synchro Sandbag Squats (use sausage bags) 

60m Farmer’s Carry @ 24kg/16kg per arm (accumulate 60m as a team i.e. could do 20m per athlete, split however you like Can use KB or DB) 

40m Farmer’s Carry Lunges 

20 Triples Synchro DB/KB Deadlifts 

Upon completion, in the remaining time: Max Calories on Ski Erg

 

6/6/19

Teams of 3

Spend 5-10 minutes on Dball Cleans/Over Shoulder Throw Technique Practice.

A) AMRAP 8

 

Max Calorie Row 

*Every minute on the minute: 3 Triples Synchro Dball Cleans 

 

-Rest 5 minutes-

 

B) For Time: 

6 Rounds: 

20 Partner Axel Bar Deadlifts @ 100kg 

10 Doubles Synchro Devil’s Press @ 22.5kg/15kg per arm 

Time Cap: 8 Minutes 

 

-Rest 5 minutes- 

 

C) AMRAP 8

200m Triples Synchro Sandbag ‘Run’ (1 Sandbag in play, use the standard sandbags)

15 Burpee Sandbag Over Yoke (performed individually, accumuate 15 as a team) 

10 Triples Synchro Sandbag Squats (bear hug position)

 

 

30/5/19

Teams of 4

A) For Time:

6 Rounds:

8 Synchro Dball GTOS

8 Burpee over Partner

8 Minute Time Cap:

-At the 10:00 mark-

AMRAP 5

8 Synchro Dball GTOS

8 Burpee over Partner

 

-5 minutes rest-

 

B) For Time:

400m Sandbag Run (2 Sandbags in play, all athletes running)

40 Worm Squats

30 Synchro Sandbag Lunges (2 Sandbags in play, 2 athletes working)

30 Partner Axel Bar Deadlifts @ 140kg/100kg (2 athletes working)

200m Sandbag Run (2 Sandbags in play, all athletes running)

200m Overhead Carry (2 Kettlebells in Play, 1 athlete working)

Time Cap: 15 Minutes

 

-5 minutes rest-

 

AMRAP 10

6 Rounds:

12 Synchro DB Deadlifts @ 22.5kg/15kg

9 Synchro DB Hang Power Cleans 22.5kg/15kg

6 Synchro STOH 22.5kg/15kg

-Max Calorie Ski Erg-

*During Ski Erg, 2 athletes must be holding the dumbbells; 1 athlete skiing, 2 athletes holding dumbbells, 1 athlete resting 

**You can only work when the dumbbells are off the ground

23/5/19

Teams of 3

A) For Time:

400m Sandbag Run (1 sandbag in play, all athletes running)

30m Synchro Sandbag Lunge (2 Sandbags in play, all athletes lunging)

20 Synchro Sandbag Squats (2 sandbags in play, all athletes working)

10 Rope Climbs (One athlete working, One athlete carrying sandbag, one resting)

Time Cap: 10 minutes

 

-5 minutes rest-

 

B) AMRAP 10

2000m Row/1600mRow

-In Remaining Time: Max Tyre Flips-

*Every 2 Minutes that elapses: 5 Synchro Burpees

**One athlete must be holding 2x 32kg/24kg Kettlebell. Only allowed to work if the Kettlebell is off the ground

 

-5 minutes rest-

 

C) AMRAP 10:

50 Calories Assault Bike

50 Synchro Dball/Sandbag Over Shoulder Throw (2 Dballs/Sandbags in play)

Time Cap: 10 minutes

 

16/5/19

Teams of 3

A) AMRAP 10

150/120 Calorie Assault Bike 

*Every 2 Minutes: 3 Synchro Down Ups 

Max Synchro Sandbag Cleans in remaining time (2 athletes working, 1 athlete resting). 

-5 Minutes Rest- 

 

 

B) AMRAP 10 

IGYG Accumulate 1 Round Each of:

10 KB Deadlifts @ 32kg/24kg

100m Farmer’s Carry @ 32kg/24kg

10 KB Deadlifts 

In remaining time: Accumulate as many synchro 100m Sandbag runs as possible (Sandbag on shoulders. 2 athletes working, 1 athlete resting)

-5 minutes rest- 

 

 

C) For Time; perform as a relay (one athlete per workout)

1) 6-4-2

Tyre Flip

Burpee into tyre

2) 5-3-1

Dball Ground to Over Shoulder

Ski Erg Calories 

3) 4-3-2

Rope Climbs 

Bike Erg Calories 

Time Cap: 10 Minutes 

9/5/19

Teams of 3

A) AMRAP 6 

Max Effort Row 

Partner Axel Bar Deadlift 

-5 mins rest-

 

B) For Time: 

Buy In: 5 Burpee Climb Overs per person

400m Double Sandbag/Dball Carry

Cash Out: 5 Burpee Climb Overs per person

Time Cap: 10 mins

-5 mins rest- 

 

C) AMRAP 5

50 Synchro Squats (2 athletes must have a sandbag) 

Max Calorie Assault Bike

2/5/19

TRIBAL CLASH PREP: TEAM WODS

Teams of 3

Running Clock:

A) For Time:

800m Team Run

20 Synchro Dball GTOS (as a pair)

20 Synchro Burpees (as a triple)

10 Dball GTOS (as a pair)

10 Synchro Burpees (as triple)

800m Team Run

– 5 Minutes Rest-

 

B) AMRAP 10:

IGYG 1 Round Each of:

20m Double FR Kettlebell Lunge

20m Farmer’s Carry

5 Tyre Flips

In Remaining Time: As Many Rope Climbs as possible.

-5 Minutes Rest-

 

C) For Time:

4000m Row

Partner Axel Bar Deadlift whilst rowing @ 100kg/70kg or 85kg if Mixed Pair

Strongman 25/4/19

Sandbag Cleans

Sandbag Throws

Sandbag Squats

Primary Strength:

Every 3 Minutes x 18 Mintes:

  1. 2 Rounds: 5 Sandbag Squats + 10m Sandbag Carry
  2. 1 Min Sandbag Throw over Yoke

Primary Conditioning

Partner WODs

A) AMRAP 6

10 Sandbag/Dball Over Box + Burpee Over Box

10 Synchro Air Squats

– 2 mins rest –

B) Every 2 Minutes x 6 Minutes

100m Sandbag Carry