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Archives: Strict

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

Tuesday, June 5, 2018

WOD

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

8 Dumbbell box step overs
16 Shuttle runs – 20 ft.
8 Strict Pull-ups
Rest 2:00

TT WOD – Gymnastics

A1.  Strict Handstand Push-up – 4-6 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 – 5-7 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 dumbbell weight used and box height, notes for pull-ups and time per round plus total working time to comments.

WOD Leaderboard
Comments: 5

Saturday, June 2, 2018

TT WOD – Partner

Spend 15-20 minutes on pulling technique – rope climbs, peg board, pull-ups, ring and bar muscle-ups, rope pull-ups, rope knees to elbows, etc.

In partners complete:

400m carry – guys 45# plate/gals 25# plate
50 Power Snatch – 95#/65#, while partner holds front plank.
50 Pull-ups, while partner hangs on bar.
50 Wallballs, pass ball to partner each rep.
50 Tire Flips, jump through tire each rep.
800m carry, 45#/25#

 

WOD:

A.  30 Dumbbell Clean and Jerk – 50#/35#/hand.

B.  Carry for max distance (without setting down) – D-ball of your choice

Compare to Monday, June 26, 2017

C.  90s for max calories – you choose.

D.  800m sprint for time.

Compare to Friday, May 4, 2018

E.  50 Knees to Elbows for time.

Compare to Friday, March 25, 2016

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.

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:

Complete in any order and post results for all WODs to comments.

WOD Leaderboard
Comments: 3

Thursday, May 10, 2018

WOD:

Perform 30s work/30s rest for each movement and complete 5 rounds of:

Left arm dumbbell walking lunge – 50#/35#
Ring dips
Right arm dumbbell walking lunge
Strict pull-ups
V-ups

Coach’s notes:  Post reps complete per movement, per round and all totals to comments.

 

TT WOD – Gymnastics

A1.  Nose to wall Handstand hold/Shoulder taps (10-12)/hip taps (10-12) – 30s X 6 sets, rest 90-120

SCALE = off box

Note:  Goal is to establish proper position first, movement (if any) is secondary.

A2.  Supinated Paused Chest to Bar Pull-ups – 8-10 reps X 6 sets @ 30X1, rest 60-120s

B1.  Sotts Press – 10-12 reps X 3 sets, rest 60s

B2.  Single Arm Bent Over Elbows Out Dumbbell Row – 10-12 reps/arm X 3 sets @ 3011, rest 60s

Coach’s notes:  Post results for all sets to comments.

Comments: 4

Sunday, May 6, 2018

TT WOD – Competitive

A.  1 Mile run, then

3 rounds of:
15 GHD Sit-ups
15 Overhead Squats – 135#/95#
15 Toes to Bar, then

Run 1 Mile.

B.  As Many Rounds As Possible (AMRAP) in 8 minutes of:

30s Max. Triple Unders
10 Alternating Single Arm Dumbbell Ground to Overhead (5 per/side) – 80#/50#

Coach’s notes:  Post time to complete A and reps for triple unders and rounds and reps complete for B to comments.

WOD:

3 Rounds for time of:
10 Strict Handstand Push-ups
20 Power Clean – 135#/95#
40 Sit-ups

REST 3:00

3 Rounds for time of:
40 Double Unders
20 Deadlift – 135#/95#
10 Bar Facing Burpees

Coach’s notes:  Post time to complete both triplets and total working time to comments.

Comments: 6

Sunday, April 29, 2018

WOD:

As Many Rounds As Possible (AMRAP) in 20 minutes of:
20 Lateral Jumps – 24”/20”|
10 Push-ups with hand release
20 Medicine Ball Cleans – 20#/14#
10 Strict Pull-ups

Coach’s notes: Post rounds and reps complete to comments.

TT WOD – Competitive

A.   1 round for time of:
30/25 Cal Assault or Row
20 Burpee Box Jump Overs – 30”/20”
10 Cleans – 225#/150#
(time cap = 8 minutes)

B. 1 round for time of:

50 Foot Handstand Walk               SCALE = 30s Handstand hold on wall
3 Rope Climbs                                    SCALE = Pulls from the floor X 3 or Ring Rows X 5
50 Foot Handstand Walk
Dumbbell Deadlift – 100#/70#/hand  SCALE = reduced weight
50 Foot Handstand Walk
2 Rope Climbs
14 Dumbbell Deadlift
50 Foot Handstand Walk
1 Rope Climb
20 Dumbbell Deadlift

Coach’s notes:  Post time to complete A and B to comments.

 

Comments: 6

Monday, April 16, 2018

A.  Work to a moderate snatch double in 15 minutes.

B.  5 Rounds for time(s) of:
12 Strict Pull-ups
9 Triple Unders
6 Snatch
Rest 2:00

Coach’s notes:

Post results for each movement, time per round and total working time to comments.

WOD Leaderboard
Comments: 6

Saturday, April 14, 2018

A1.  Dumbbell Turkish Get-up – 5 reps/arm X 5 sets, rest 90-120s

Compare to Friday, December 8, 2017

A2.  Strict Toes to Bar – 6-10 reps @ 3030 X 5 sets, rest 90-120s

Compare to Friday, December 22, 2017

A3.  Broad Jump – 3 consecutive jumps X 5 sets, rest 90-120s

Compare to Saturday, October 14, 2017

 

TT WOD – Partner

In partners complete:

10 Rope Climbs
50 Cal Assault
50 Wallballs over the rig
50 Cal Row
50 Burpees over Box – 24”
50 Shuttle Runs – 25 ft.
50 Push Press – 135#/95#
10 Rope Climbs

Coach’s notes:

Post results for all sets to comments. TTWOD-Partner - Post time to complete.

WOD Leaderboard
Comments: 3