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Archives: AMRAP

Sunday, July 15, 2018

A.  Work to a maximum height 2 foot vertical jump in 5 minutes.

B.  1 round for time and reps.

Run 1 mile, then (no rest)

AMRAP double unders in 3:00.

Coach’s notes:

Post time best vertical jump, time to complete mile and reps for double unders to comments.

WOD Leaderboard
Comments: 3

Saturday, July 14, 2018

A1.  L-Pull-up – As Many Reps As Possible (AMRAP) X 5 sets, rest 90-120s

A2.  Kettlebell Walking Lunge – 20 steps (10/leg) X 5 sets, rest 90-120s

Note:  One KB racked at shoulder, one KB overhead, switch after 10 steps each round.

A3.  Superman Hold – 30-60s X 5 sets, rest 90-120s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
No Comments

Thursday, July 5, 2018

WOD:

For time and reps:

Run 1 mile, then
As Many Rounds As Possible (AMRAP) in 7 minutes of:
10 Power Snatch – 95#/65#
10 Burpees Over Bar, then
Run 1 mile

TT WOD – Off Season:

Complete all sets for time:

A.  200m “yoke” carry – use barbell on back – 225#/135#

B.  50 Tire flips.

C.  Maximum height wallball – 30#/20#

D.  50 ft. Rope Sled Pull X 3 each, alternate with a partner – choose your weight.

E.  150 ft. Sled push for time. – choose your weight.

Coach’s notes:

Post rounds and reps complete and time to complete to comments. FOR TT, complete in any order and post all results.

WOD Leaderboard
Comments: 6

Tuesday, July 3, 2018

WOD:

A.  As Many Rounds As Possible (AMRAP) in 8 minutes of:
30 Pull-ups
20 Box Jumps Overs – 24”/20”
10 D-ball over shoulder – 100#/50#

B.  As Many Seconds As Possible of:
D-ball hold X 3, rest 90-120s between, choose your weight.

TT WOD – Off Season:

A1.  Alternating Dumbbell Bicep Curls – 10-12 reps @ 3010 X 4 sets, rest 60-90s

A2.  Lying (supine) Barbell Tricep Extensions – 8-10 reps @ 3010 X 4 sets, rest 60-90s

Note:  Lay on bench.

B1.  Standing Dumbbell Lateral Raise – 10-12 reps @ 3011 X 3 sets, rest 10s

B2.  Bent over banded lat row – 12-15 reps @ 3011 X 3 sets, rest 10s

B3.  Bent over banded lat pulls – 20 reps @ 1010 X 3 sets, rest 90s

Coach’s notes:

Post rounds and reps complete in A and time for B to comments.

WOD Leaderboard
Comments: 13

Wednesday, June 27, 2018

9 rounds for reps of:

1:00 Double Unders
1:00 Side Shuffle – 10 feet
1:00 Dumbbell Power Clean – 50#/35#/hand
1:00 REST

Coach’s notes:

Post reps per movement, per round and all totals to comments.

WOD Leaderboard
Comments: 4

Thursday, June 21, 2018

WOD

As Many Rounds As Possible (AMRAP) in 20 minutes of:

15 Wallballs
35 ft. Crab Walk
55 Double Unders

TT WOD – Gymnastics:

A1.  Handstand Walk – 50 ft. X 5 sets, rest 90-120s

Notes:  Scales and progressions = partner spotted freestanding holds and walks, if position is maintained, walks into wall, walks with feet on box, progress feet and hips higher.  If 50 feet is in your wheelhouse add obstacle challenges.

A2.  Kipping Bar Muscle-ups/Kipping Chest to Bar Pull-ups/Kipping Chin over Bar Pull-ups – 10-12-10 reps X 5 sets, rest 90-120s

Notes:  If you do not yet have strict chin over bar pull-ups continue to work on strict (banded) pull-ups.  If you have strict X 3 reps, progress to kipping.

B1.  Seated Reverse Dumbbell Fly – 10-12 reps @ 3011 X 3 sets, rest 60-90s

B2.  Paused Kettlebell Swings – 10-12 reps X 3 sets, rest 60-90s

Notes:  Pause 3s at the top each rep.

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 6

Sunday, June 17, 2018

TT WOD – Competitive:

As Many Rounds As Possible (AMRAP) in 60 minutes of:

17 Power Cleans – 135#/95#
75 Air Squats

Notes:  At the end of each round, unload the bar and carry it 200m away, retrieve one plate and bring it to the bar, then retrieve the second plate and bring it to the barbell, reload the barbell for the next round.

WOD:

3 rounds for time of:

Run 400m
12 Squat Snatch – 135#/95#
15 Burpees

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 3

Saturday, June 16, 2018

TT WOD – Partner:

A.  20-30 on strength of your choice.

B.  Alternating in partners complete As Many Rounds As Possible (AMRAP) in 24 minutes of:

3 Strict Handstand Push-ups
6 Strict Pull-ups
9 Toes to Bar
12 Kettlebell Swings
15 Cal Row

WOD:

Tabata Intervals for reps of:

  1.  Row (Cals)
  2. Double Unders
  3. Wallballs – 20#/14#
  4. V Sit-ups

TT WOD – Gymnastics

A1.  For As Long As Possible – Free standing handstand holds (3 attempts) X 5 sets, rest 60-90s

Scale = (1) Kick to wall, then pull feet away, (2) headstand

A2.  Strict Muscle-ups – 4-6 reps X 5 sets, rest 60-90s

B.  Complete As Many Reps As Possible (AMRAP), ascending by one rep each round for 15 minutes of:

Wall walk
Clap Push-up
Strict Pull-up
Strict Toes to Bar

Coach’s notes:

Post reps per movement, per round and all totals for tabata intervals to comments.

WOD Leaderboard
No Comments

Thursday, May 31, 2018

Complete As Many Reps As Possible (AMRAP) in 20 minutes of:

WOD:

40 Medicine Ball Cleans – 20#/14#
30 Bar Facing Burpees
20 Deadlift – 135#/95#
10 Push Jerk – 135#/95#

TT WOD – Gymnastics

A1.  Handstand Walk – 50 ft. X 5 sets, rest 90-120s

Notes:  Scales and progressions = partner spotted freestanding holds and walks, if position is maintained, walks into wall, walks with feet on box, progress feet and hips higher.

A2.  Kipping Bar Muscle-ups/Kipping Chest to Bar Pull-ups/Kipping Chin over Bar Pull-ups – 6-8 reps X 5 sets, rest 90-120s

Notes:  If you do not yet have strict chin over bar pull-ups continue to work on strict (banded) pull-ups.  If you have strict X 3 reps, progress to kipping.

B1.  Seated Reverse Dumbbell Fly – 10-12 reps @ 3011 X 3 sets, rest 60-90s

B2.  Paused Kettlebell Swings – 10-12 reps X 3 sets, rest 60-90s

Notes:  Pause 3s at the top each rep.

Coach’s notes:

Post rounds and reps complete to comments. For TT WOD post all results to comments.

WOD Leaderboard
Comments: 11

Wednesday, May 23, 2018

3 Rounds for reps of:

1:00 Sumo Deadlift High Pull (SDLHP) – 95#/65#
1:00 Double Unders
1:00 Burpees
1:00 V Sit-ups
1:00 Row (cals)
2:00 Rest

Coach’s notes:

Post reps per exercise per round and all totals to comments.

WOD Leaderboard
Comments: 4