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Archives: Intervals

Tuesday, July 17, 2018

WOD:

Tabata intervals for reps of:

  1. V Sit-ups
  2. Sumo Deadlift High Pull – 95#/65#
  3. Wallball – 20#/14#
  4. Ring Row

TT WOD: Off Season

A1.  Alternating Dumbbell Bicep Curls – 8-10 reps @ 3010 X 4 sets, rest 60-90s

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

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

B2.  Bent Over Banded Lat Row – 12-15 reps @ 3011 X 3 sets, rest 10s

B3.  Bent Over Banded Lat Pull – 20 reps @ 10X0 X 3 sets, rest 90s

Coach’s notes:

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

WOD Leaderboard
No Comments

Tuesday, July 10, 2018

WOD:

Every 2:00 minutes for 12 minutes complete:
Row – 20/16 cals
AMRAP Deadlift – 135#/95#, then without rest complete every 2:00 for another 12 minutes:
14 Side Shuffle – 20 ft.
AMRAP Power Clean – 135#/95#

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 – 10-12 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 reps per round and total reps completed to comments.

WOD Leaderboard
Comments: 7

Monday, July 9, 2018

5 rounds for load(s) and time(s):

15 Cal Erg – your choice
15 Dumbbell Front Squat
40 ft. Handstand Walk
REST 2:00

Coach’s notes:

Post time per round, weight for front squat and total working time to comments.

WOD Leaderboard
Comments: 4

Friday, July 6, 2018

A. Every 2:00 Minutes for 18 minutes:
30/22 Cal Row

B.  Practice handstand walking/progressions with any time remaining.

Coach’s notes:

Post notes to comments.

WOD Leaderboard
Comments: 4

Monday, July 2, 2018

30s work, 30s rest for 5 rounds of:

  1. V Sit-ups
  2. Dumbbell Overhead Squat – left arm extended, right arm front rack – 45#/30#/hand
  3. Superman hold
  4. Dumbbell Overhead Squat – right arm extended, left arm front rack – 45#/30#/hand

Coach’s notes:

Post reps per movement, total per movement and total for WOD to comments.

WOD Leaderboard
Comments: 3

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

Tuesday, June 26, 2018

WOD:

7 Rounds for time(s) and load(s) of:

7 Strict Pull-ups
14 GHD Sit-ups
7 Front Squat (from floor)
REST 2:00

TT WOD – Gymnastics:

A1.  Strict Handstand Push-up – 7-9 reps @ 31X0 X 5 sets, rest 90-120s

Notes:  Scales and progressions, from floor using parallettes, low elevation (plates), from box, using bands, from wall, nose facing, free space.

A2.  Ring Pull-ups – 8-10 reps @ 3011 X 5 sets, rest 90-120s

Notes:  Scale to ring row, hold false grip.

B1.  Single Arm Dumbbells Row (elbow in) – 8-10 reps @ 3011 X 3 sets, rest 90-120s

Notes:  Increase load if you reach 10 reps.

B2.  Seated Dumbbell Cuban Press – 10-12 reps X 3 sets, rest 90-120s

 

 

 

 

 

 

Coach’s notes:

Post loads for pull-up and front squat, time per round and total working time to comments.

WOD Leaderboard
Comments: 10

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

Tuesday, June 12, 2018

WOD:

40 Back Extensions
Row 200m
REST 2:00
30 Back Extensions
Row 400m
REST 2:00
20 Back Extensions
Row 600m
REST 2:00
10 Back Extensions
Row 800

TT WOD – Gymnastics:

A1.  Strict Handstand Push-up – 5-7 reps @ 31X0 X 5 sets, rest 90-120s

Notes:  Scales and progressions = from floor, from low elevation (plates), from box, using bands, from wall, nose facing, free space

A2.  Ring Pull-ups – 6-8 reps @ 3011 X 5 sets, rest 90-120s

Notes:  Scale to ring row, hold false grip.

B1.  Single Arm Dumbbell Row (elbow in) – 8-10 reps @ 3011 X 3 sets, rest 90-120s

B2.  Seated Dumbbell Cuban Press – 10-12 reps X 3 sets, rest 90-120s

Coach’s notes:

Post time per round and total working time to comments.

WOD Leaderboard
Comments: 9

Saturday, June 9, 2018

TT WOD – Partner

A.  Choose a lift and work on it for 25 minutes.

In Partners complete:

5 rounds for time of:
Row 400m
12 Deadlift – 225#/155#
20 Box Jumps – 24”/20”
REST 4:00, then complete,

5 rounds for time of:
20 Box Jumps
12 Deadlift
400m Row

WOD:

A. 2 rounds for time of:
400m Row|
12 Deadlift – 225#/155#
20 Box jumps

REST 4:00, then

2 rounds for time of:

20 Box Jumps
12 Deadlift
Row 400m

B1.  V Sit-ups – 12-15 reps X 3 sets, rest 60s

B2.  Twisting Medicine Ball Twist – 10-12 reps/side X 3 sets, rest 60s

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 from wall (free standing), (2) headstand.

A2.  Strict Muscle-ups – 3-5 reps X 5 sets, rest 60-90s

Scale = (1) seated banded muscle-up (rings low), (2) feet on ground assisted muscle-up.

B1.  10 V-sit-ups X 4 sets, rest 30-60s

B2.  30-45s Superman Hold X 4 sets, rest 30-60s

 

 

Coach’s notes:

Post time for both triplets in A and total working time to comments, plus notes for B1 and B2.

WOD Leaderboard
Comments: 5