Archives: Couplet
Tuesday, May 31, 2022
Pre-workout:
5 sets for height:
3 box jumps
– Rest as needed between sets.
AMRAP 12:
9/12-cal. row
24 sit-ups
Coach’s notes:
Post height for each set of box jumps and rounds and reps complete for AMRAP to comments.
WOD LeaderboardWednesday, May 25, 2022
Pre-workout:
On a 10:00 clock:
Build to a heavy 5-rep DB snatch/arm
– Complete 5 consecutive reps on one arm, then 5 more on the other.
AMRAP 10:
12 alternating DB snatches (35/50 lb)
4 bar muscle-ups
Coach’s notes:
Post load for pre-workout and rounds and reps complete for AMRAP to comments.
WOD LeaderboardTuesday, May 24, 2022
On a 20:00 clock:
10 rounds:
3 front squats
1:00 calories on any machine
– Increase front squat load as desired.
Post-workout:
On a 3:00 clock:
Max-effort plank hold
– Rest as little as possible/try to go unbroken.
– Add load for athletes who can perform 3:00 unbroken.
Coach’s notes:
Post the load for each set of front squats and cals per round on the erg. Post plank results as well.
WOD LeaderboardSunday, May 22, 2022
A. Pre-workout:
3 sets:
7 snatch-grip deadlifts
7 snatch pulls
7 muscle snatches
7 overhead squats
7 hang power snatches
7 power snatches
– Use a PVC on the first set and an empty barbell on the second set, your choice on third.
AMRAP 9:
10 box jumps (20/24 in)
11 sumo deadlift high pulls (65/95 lb)
– Athletes must step down from the box.
Tuesday, May 17, 2022
A. 7 rounds for reps:
15 DB deadlifts (35/50 lb)
1:00 calorie bike
– Rest 1:00
B. Post-workout:
5 sets each with a partner:
:45 DB front-rack hold
Max GHD sit-ups
– P1 holds the front rack while P2 performs max GHD sit-ups. Partners switch after :45
Coach’s notes:
Post reps per round, per movement and all totals for A and load and reps per round for B to comments.
WOD LeaderboardMonday, May 16, 2022
A. Pre-workout:
On a 5:00 clock:
Max-distance handstand walk
B. For total time:
3 rounds:
12 strict handstand push-ups
50 air squats
– Rest 3:00 –
3 rounds:
12 kipping handstand push-ups
25 box jumps (20/24 in)
Coach’s notes:
Post distance for A and time for each couplet in B and total working time to comments.
WOD Leaderboard