Layaqa WOD View

Posted: 18/07/2022 0 Comment

30 DECEMBER 2023

WARRIOR

Workout

It’s that serious we only take on the Warrior WOD once per week. Expect anything!

 

29 DECEMBER 2023

METCON

Workout

For Max Calories

In Teams of 3

P1 - Biking
P2 - Timekeeper
P3 - Rest

Timekeeper

0:00-10:00
200m run + 10 D Ball slams

10:00-20:00
200m run + 10 D Ball Thruster

20:00-30:00
200m run + 10 D Ball Over
Shoulder

30:00-35:00 mins
Max distance row (Swap every
30s)

STRENGTH & CONDITIONING

Workout

Strength

A) Back Rack Walking Lunges
14 Reps
Every 2:00 x 5

B) Superset
4 sets
Every 2:00
12 Goblet Curtsy Lunge
10 Jumping Lunge

C) Superset
3 sets
8 Box Step-ups
10 Front foot elevated split squat

D) Optional
3 Sets
5 Sit-ups
10 Overhead sit-ups
5 Sit-ups

EMOM 8
1) 10/8 cal row
2) 50/100 DU/SU

 

28 DECEMBER 2023

METCON

Workout

30 Rounds For Time

5 Wall ball
3 Handstand Push up
1 Devils Press

TC: 30 mins

STRENGTH & CONDITIONING

Workout

Strength

A) Deadlift
Build to a heavy set of 10
reps
Every 2:00 x 5

B) Superset
12-10-10-8
Dumbbell Box press
Bent over BB row

C) Superset
10 Banded tricep pulldown
12 Bicep curl

D) Optional
EMOM 4-6
1) 30s Weighted Sit-ups
2) 20s Ankle Taps

AMRAP 7
Max set of Goblet squat
Every set of 15 - 10/8 cal row

SWEAT

Workout

-Testing Week-
EMOM 35
Min1 30s Max Cals Bike
Min2 30s Max Distance Run
Min3 30s Max Cals Row
Min4 30s Max Burpee BJO
Min5 30s Max Sit Ups

*Keep steady and consistent pace
and try to achieve same score on
each round

 

27 DECEMBER 2023

METCON

Workout

Every 6' x 6 Rounds

500/400m Row
12 Burpees to Target
15/12 cal Bike

TC:36 mins

STRENGTH & CONDITIONING

Workout

Strength

A) EMOM 8
1) Max Chin over bar hold
2) 15s max DB push press

B) Superset
10 Double DB RDL
20 plank ups
Every 2:00

C) Superset
10 Plate pull over
12 Underhand ring row
Rest 2:00

D) Optional Banded KB swing
15s on 45s off
EMOM 8
1) 10/8 cal bike
2) 20 Squat Jump

 

26 DECEMBER 2023

METCON

Workout

AMRAP 15

10 Pull Ups
10 Box Jump with Step Down
10 V-Ups

Rest 2

EMOM 12

1) 200/150m run
2) 50/100 DU SU
3) Rest

STRENGTH & CONDITIONING

Workout

Strength

A) Push Press
Building in 8 reps each time to
a heavy 8
Every 2:00 x 5

B) Superset
4 set
8 Push up
10 Gorilla row
Every 2:00

C) Superset
14 Alternating Standing press
Rest 30s
10 Ring row
Rest 30s

D) Optional
15s Hollow hold
30s Plank
15s Hollow hold

AMRAP 7
200m run/10 Shuttle run
10 Burpee pull up

 

25 DECEMBER 2023

METCON

Workout

Every 6 mins x 5
21-15-9
Assault bike calories
Kettlebell goblet squats

Target time 4-5 mins
Cap for each round 5 mins

STRENGTH & CONDITIONING

Workout

Strength

A) Every 2 mins for 5 rounds
Tempo Back squats Building
to heavy 8 reps

B) Rear Foot elevated split squat
4 x 8 e/s
Every 2:30

C) Suitcase carry
3 x 2 lengths AHAP
Every 2:00

D) Single leg RDL
3 x 10
Every 2:00
3 rounds for time:
20 wall ball
10 cal row
5 devils press

TC:8 min

 

 

 

23 December 2023

WARRIOR

Workout

It’s that serious we only take on the Warrior WOD once per week. Expect anything!

22 December 2023

METCON

Workout

A) AMRAP 3/ Rest 2

5 Burpee Pull up
5 Shuttle runs

B) AMRAP 3/ Rest 2

5 Shuttle Runs
20 Wall balls

Alternate between A and B for 3 Rounds
each

STRENGTH & CONDITIONING

Workout

A) Every 2 mins for 5 sets

10 back rack reverse lunges build to
a heavy of the sets

B) Superset:
Every 2.30 x 4
10 Double DB RDL
10 Glute Bridge (paused)

C) 3 sets
20 situps
15 leg raises
10 Russian twist

New set every 2:00

Conditioning

3 Rd

50 air squat
10/8 cal bike

TC; 8 min

21 December 2023

METCON

Workout

Partner WOD
For Time
2k Row
50 T2B
25 Synchro Burpee Box Jump Over
100 Wall Balls
25 Synchro Burpee Box Jump Over
50 T2B
2k Row

TC:30 mins

 

STRENGTH & CONDITIONING

Workout

Strength

A) Every 2 mins 5 sets
Heavy 8 reps of deadlift building
across sets

B) 90s ON/30s OFF
4 sets
10 Banded Bird Dogs
Max Hollow Hold in remaining time

B) Superset
4 Sets building in weight
8-10 Goblet Curtsy Lunges (8
8-10 Floor Press

Conditioning

21-15-12-9-6
DB Push Press
DB Goblet Squat
(Heavy)
Max burpee over DB in the remaining
time
TC: 6 min

SWEAT

Workout

In Team of 2:(YGIG)
AMRAP 35
2-4-6-8-10-12-14-16-20...etc
Cals Air Bike
Burpee to target
Cals Row
Box Jumps

*All reps has to be shared

20 December 2023

METCON

Workout

For time with a partner

In Pairs

0-10 Mins

2k/1.8k Row

10-20 Mins

AMRAP 8 IGYG rounds
3 Wall Walks
4 DB push press
8 DB Goblet Squats

20-30mins

2k/1.8k Row

STRENGTH & CONDITIONING

Workout

Strength

EMOM 8
1) 30s max pull ups
2) 30s max push ups

b) Superset
Barbell bicep reverse curl 10 reps
Alternating bicep curl 10 reps
Every 2:00

C) 4 sets
Every 2:00-2:30
12 lat pullovers
10 Ring row

Conditioning

AMRAP 7
2-4-6-8-10-12 etc
Wall Ball
Shuttle run

19 December 2023

METCON

Workout

EMOM 21

1) 45s max burpee
2) 45s max cal bike
3) 45s max DB Snatch

Rest 2 mins then

3 rounds of
x cal bike
x air burpee
x DB snatch

TC:15 mins

x= Average number of cals
reached in first EMOM

STRENGTH & CONDITIONING

Workout

Strength

A) Push press
Every 2 mins for 5 sets
6 reps building

B) Superset
3 sets
Seated tempo z press (3s)
Lat raises
8 reps

C) 1 Min on 1 min off x 4
12 Driving the push
Max plate OH walk

Conditioning

4 rounds

200m run
15 situps

TC: 8 min

18 December 2023

METCON

Workout

DFC Chipper

50/35 cal assault bike
40 box jumps
30 single Devil press 50/35
20 OH plate situps
10 pull ups
20 OH plate sitiups
30 single DB devils press 50/35
20 OH plate situps
40 box jumps
50/35 cal assault bike

TC: 30 mins

STRENGTH & CONDITIONING

Workout

Strength

A) Every 2 mins for 5 rounds
6 Tempo Back squats Building
to heavy 6

B) 1 min on 1 min off x 4
1 length DB Front Rack
Walking Lunge
Max Jumping Squat in remaining
time

C) EMOM 6-8
1) 10 toes to rig
2) 30s plank

Conditioning

AMRAP 7
8/6 cal bike
6 DB Push press
4 push u

16 DECEMBER 2023

WARRIOR

Workout

It’s that serious we only take on the Warrior WOD once per week. Expect anything!

 

 

15 DECEMBER 2023

METCON

Workout

YGIG round for round.
P1: completes 1 round of the AMRAP
P2: holds the plank

AMRAP 10:
10 Ski cals
20 SA alt DB Snatch
20 SL V sit-ups

-2min rest-

AMRAP 10:
10/8 Ski cals
10 Burpee over DB
20 DB Russian twist

-2min rest-

AMRAP 10:
10/8 Ski cals
10 SA DB Devils press
20 Supine toe-touches

STRENGTH & CONDITIONING

Workout

Strength

A) Every 2 mins for 5 sets

12 back rack reverse lunges build to
a heavy of the sets

B) Superset
3 sets
10-10-10
weighted box step up
Box dip

C) Superset
4 sets
Every 2:00
6 Barbell weighted Good morning
8 rower curl ups ( scale is 15 V-Up)

Conditioning

EMOM 8

1) 10 row cals
2) 8 Deck squats

 

14 DECEMBER 2023

METCON

Workout

4 sets

90s on 30s off x 4

1. 18/15 Cal bike + Max slam balls

2. 60 Double Unders / 80 Singles
+ max wall balls

3. 20/15 Row Cals + Max Sit Ups

4. 15 Box Jump Overs + Wall sit for remaining
time

STRENGTH & CONDITIONING

Workout

Strength

A) Every 2 mins 5 sets
Heavy 10 reps of deadlift building
across sets

B) Superset
10-10-10
Weighted glute Bridge
30s Weighted plank hold
Every 2:00

C) Superset
12-12-12-12
Pendlay row on box
Push-ups on box

Conditioning

AMRAP 7
3 burpee box jump
6 single DB hang clean and jerk
9 Box step up with DB

SWEAT

Workout

Every 3min:
A) Max Burpee shuttle runs(10m)
Rest 2min
B) Max Distance Row
Rest 2min
C) Max Distance Air Bike
Rest 2min
2 rounds

 

13 DECEMBER 2023

METCON

Workout

Partner Workout
YGIG Waterfall Style:

10 Rounds for time

10 pull-ups
12 Inchworm push-up
12 cluster (Single DB)
40/30 Calorie Bike (Split)
48 DU / 96 SU (Split)

E.g P1 does pull up
P2 does inchworm push up

however, the cluster is
shared and so is the Row,
the DU/SU are shared.

Timecap: 35 mins

STRENGTH & CONDITIONING

Workout

Strength

A) EMOM 8
1) 10 Box Chest press
2) 6-8 pull ups

B) 1 min on 1 min off
30s Max v-ups
30 farmers hold Heavy DB's

C) Superset
3-4 sets
10-10-10-10
Dumbbell Chainsaw row
Dumbbell RDL

Conditioning
8 min deadhang from the bar

Every time you drop

8/6 cal bike
5 burpee to touch

 

12 DECEMBER 2023

METCON

Workout

EMOM 21

1) 45s max air squat
2) 45s max cal Row
3) 45s max push up

Rest 2 mins then

3 rounds of
x cal Row
x air squat
x push up

TC:15 mins

x= Average number of cals
reached in first EMOM

STRENGTH & CONDITIONING

Workout

Strength

A) Push press
Every 2 mins for 5 sets
5 reps building

B) Superset
12-12-12-12
Front raise
Lateral raise
Every 2:00- 2:30

C) Arnold press
4 sets
8 reps heavier each set
Every 1:30

Conditioning

5 rounds for time

15 Dumbell snatch
25 push up

SWEAT

Workout

6 rounds for time
120/100m Run
6 Down Ups
12/10cals Bike
6 Down Ups
12/10cals Row
6 Down Ups
Rest 90sec after each round
Time cap 35min

 

11 DECEMBER 2023

METCON

Workout

Every 6th min x 5 sets

20/15 cal row
400m run
Max Of movement dictated

Round 1) Kettlebell swing
Round 2) Sit up
Round 3) Kettlebell Deadlift
Round 4) Sit up
Round 5) Kettlebell SDHP

Each round TC: 4 mins 30 sec

STRENGTH & CONDITIONING

Workout

Strength

A) Every 2 mins for 5 rounds
6 Back squats @ 70%
into 8 Jumping air squats

B) Superset
10-10-10-10
Front foot elevated goblet split
squat
Hamstring curls on box

C) Plank position hold
4 sets
30s plank
30s hollow hold
30s rest

Conditioning

Every 2 mins for 4 rounds
150/100m row
10 medicine ball cleans

 

9 DECEMBER 2023

WARRIOR

Workout

It’s that serious we only take on the Warrior WOD once per week. Expect anything!

 

8 DECEMBER 2023

METCON

Workout

30 min AMRAP
Teams of 2
YGIG Split however

100 DB Snatch
75 Hang Clean (single DB
50 DB Push Press
25 Reverse Lunge

Every 3 minutes

10 Synchro Burpees

STRENGTH & CONDITIONING

Workout

Strength

A) EMOM 8
1) 12 Box chest press
2) 8 Bulgarian split squat

B) Superset
3 sets
5/5 DB side on box
Step up
8 Push up on DB

C) EMOM 6
1) 15 Hollow Rocks
2) 20s Leg raise hold

Conditioning

EMOM 8

1) 10/8 Bike cals
2) 3/4 wall walks

 

 

07 December 2023

METCON

Workout

14 rounds

30 DU/60 SU
10 Dumbell Thruster
5 kettlebell swing

YGIG round for round into

10 Rounds

10/8 bike calories
6 Shuttle run

Buy out 20 lengths Farmers
carry:
TC: 36 mins

 

STRENGTH & CONDITIONING

Workout

Strength

A) Deficit deadlift
Build to a heavy 5 for the
day in 15 mins

B) Superset
10 (5/5) Single leg glute bridge
10 Double DB RDL

C) EMOM 6
1) 20 Russian twist w/medball
2) 10 Medball situp

Conditioning

3 rounds for time

20 wall balls
10 cal row
15 med ball clean

 

SWEAT

Workout

In a 2:30min window:
A)10 Burpee to target
15 Cals Air Bike
Max Cals Row
-Rest 90sec-
B) 10 Cals Row
15 Cals Air Bike
Max Burpee to target
-Rest 90sec-
4 rounds
* Try to achieve same score
each round

 

06 December 2023

METCON

Workout

In any order of your choosing
Complete

80/64 cal row
80/64 cal bike
800m run
100 push ups
100 air squats
100 situps

TC: 34 Mins

STRENGTH & CONDITIONING

Workout

Strength

A) EMOM 8
1) 30s max ring plank hold
2) 30s max underhand row

B) Superset
2 sets
20 seconds max banded pull up
Rest 30s
20 seconds max ring row
rest 30s
20s max BB Curl
Rest 2:00

C) EMOM 4
1) 30s Max weight farmers carry
2) 30s deadhang


Conditioning

AMRAP 7

Row 500m
12 kettlebell swing
9 push ups

05 December 2023

METCON

Workout

5 Minute window
1 min rest in between sets

400m run
20 Dumbell snatch
In remaining time

Round
1) Max Box Step up
2) Max Burpee Box step-up
3) Max Dumbell Box step over
(1DB)
4) Box Jump
5) Burpee Box jump

 

STRENGTH & CONDITIONING

Workout

Strength

A) Build to a max push press in
15 minutes

B) EMOM 8
1) 8 Arnold press + remaining
time top plank hold
2) 30s hollow hold

C) Optional
3 sets
Max banded inverted flys
30s
Every 1:30

Conditioning

AMRAP 7

2-4-6-8-10
Burpee box jump

*after each round 8/6 cal bike

SWEAT

Workout

AMRAP 5
21Cals Row
15 Air Squats
9 Shuttle runs(15m)
Rest 2min
5 Rounds
*Start where you stop each round

04 December 2023

METCON

Workout

3 sets

Max Cal Row in 3 mins
Outside - Max Shuttle run

1 min rest into

3 MIN AMRAP

40 DU/80 SU
12 Double dumbell FR Walking
Lunge

3 min rest after each set

 

STRENGTH & CONDITIONING

Workout

Strength

A) 1 RM Back Squat in 15
Minutes

B) EMOM 6
1) 8 pull ups
2) 8 Bulgarian split squats

C) Optional (Time dependent)
2 sets
25 sit ups
30s leg raise hold
Every 2:00-2.30

Conditioning
For time:

20 cal row
15 Dumbell snatch
10 burpee
15 dumbbell snatch
20 cal Row

TC:8 min

2 December 2023

WARRIOR

Workout

It’s that serious we only take on the Warrior WOD once per week. Expect anything!