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Lifting Ourselves and One Another

Archives: Strict

Saturday, October 20, 2018

WOD:

1 round for time of:

40 Side Shuffle Touches – 20 ft.
3 Legless Rope Climb
40 Kettlebell Swings – 2.0/1.5 pood
6 Rope Climbs
40 Double Dumbbell Ground to Overhead – 45#/30#/hand
6 Muscle-ups
40 Box Jumps – 30”/24”
3 Strict Muscle-ups
40 Side Shuffles

TT WOD – Strength:

A. Deadlift – 5 reps @ 30X1 X 5 sets, rest 2-3:00

B1. Static Back Extension – 30s hold X 3-4 sets, rest 60s

Notes:  Increase load per set if possible.

B2.  Static Hollow Rock hold – As Many Seconds As Possible X 3-4 sets, rest 60s

 

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 1

Saturday, September 29, 2018

WOD:

5 Rounds for loads and time(s):

5 Strict Pull-ups
10 Two Foot Vertical Jumps – 24”/20”
5 Squat Snatch
Rest 2:00

TT WOD – Strength:

A1.  Sumo Deadlift – 4 reps @ 32X1 X 6 sets, rest 2-3:00

B1.  Front Squat – 3 reps @ 30X0 X 4 sets, rest 2:00

B2.  Single Leg Dumbbell Deadlift – 7-9 reps/leg @ 4010 X 4 sets, rest 2:00

Note:  Dumbbell in both hands.

Coach’s notes:

Post weight for pull-ups and snatch and time to complete each round, plus total working time to comments.

WOD Leaderboard
Comments: 2

Wednesday, September 5, 2018

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

Run 200m
10 Power Clean
15 Strict Ring Dips
Rest 2:00

Coach’s notes:

Post time and load per round and total working time to comments.

WOD Leaderboard
Comments: 12

Saturday, August 18, 2018

A1.  Bench Press – 5 reps X 5 sets, rest 2:00

Compare to Friday, March 16, 2018

A2.  Strict (weighted) Pull-up – 5 reps X 5 sets, rest 2:00

Compare to Friday, September 8, 2017

A3.  Strict Toes to Bar – 6-10 reps @ 3030 X 5 sets, Rest 2:00

Compare to Saturday, April 14, 2018

Coach’s notes:

Post loads and notes for all sets to comments.

WOD Leaderboard
Comments: 6

Sunday, August 5, 2018

10 Rounds for reps of:

In 1 minute:

Sprint 200m,

Then with remaining time, AMRAP Strict Shoulder Press – 95#/65#

Rest 1:00

Coach’s notes:

Post reps per round and total reps to comments.

WOD Leaderboard
Comments: 4

Thursday, August 2, 2018

“Jason”

5 Rounds for time:

12 Deadlift – 225#/145#
16 Strict Pull-ups
20 Ring Push-ups

TT WOD – Off Season:

All sets for time.

A. 200m “yoke” carry – 225#/135#

B.  25 D-ball Over Alternating Shoulder.

C.  150ft. Sled Push

D.  50 Tire Flips

E.  Max weight medicine ball toss over rig.

Coach’s notes:

This WOD is to honor Jay Glennie's 2 year anniversary of his recovery from a cardiac arrest. He's never been stronger and we're so happy to be a part of his journey. Post time to complete to comments.

WOD Leaderboard
Comments: 5

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

Monday, June 11, 2018

5 Rounds for time of:

10 Strict Pull-ups
20 Left arm kettlebell walking lunges (10 steps/leg) – 1.5/1.0 pood
20 Push-ups
20 Right arm kettlebell walking lunges

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 11