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Lifting Ourselves and One Another

Archives: Supersets

Friday, January 5, 2018

A. Dumbbell Turkish Get-up – 10 reps per side X 3 sets, rest 60s between sides.

B1.  Box Jumps – 5 reps (unbroken) X 5 sets, rest 2:00

B2.  Ring Muscle-ups – 6 reps (unbroken) X 5 sets, rest 2:00

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 3

Wednesday, January 3, 2018

A1.  Barbell Front Rack Walking Lunges – 10 steps (5/leg) X 5 sets, rest 2-3:00
Compare to Wednesday, August 30, 2017

A2.  Weighted Pull-up – 5 reps X 5 sets, rest 2-3:00
Compare to Friday, September 8, 2017

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 7

Friday, December 22, 2017

A1.  Dumbbell Seated Shoulder Press – 6-8 reps X 5 sets, rest 90s

Compare to Tuesday, October 31, 2017

A2.  Strict Toes to Bar – 8-12 reps X 5 sets, rest 90s

Compare to Wednesday, May 17, 2017

A3.  Lateral Single Leg Hops – 8 per leg X 5 sets, rest 90s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 7

Friday, December 1, 2017

A.  Work to your heaviest in the following dumbbell complex.
8 Deadlift/6 Hang Power Clean/4 Thrusters.
B1.  Medicine Ball Twist – 8-12/ side X 3 sets, rest 90s
B2.  Hollow Rock – as long as possible x  3 sets, rest 90s

Coach’s notes:

Post load achieved in complex and notes for B1 and B2 to comments.

WOD Leaderboard
Comments: 7

Sunday, November 19, 2017

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

A2.  Box Jumps – 10 reps (unbroken) X 5 sets, rest 2:00

A3.  Back Extension – 12-20 reps X 5 sets, rest 2:00

Note:  Pause at top

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 6

Sunday, November 12, 2017

A1.  Deadlift – 3 reps X 5 sets, rest 2:00
Compare to April 14, 2017

A2.  Dumbbell Turkish Get-up – 5 reps/arm X 5 sets, rest 2:00
Compare to Saturday, October 21, 2017

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 3

Tuesday, October 31, 2017

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

Compare to Friday, June 16, 2017

A2.  Seated Dumbbell Shoulder Press – 6-8 reps X 5 sets, rest 2:00

Compare to Friday, June 16, 2017

 

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 9

Wednesday, October 18, 2017

A1.  Shoulder Press – 5 reps X 5 sets, rest 2:00-3:00

Compare to Wednesday, May 17, 2017

A2.  Weighted Pull-up – 3 reps X 5 sets, rest 2:00-3:00

Compare to Saturday, January 7, 2017

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 6

Saturday, October 14, 2017

A1.  Bench Press – As Many Reps As Possible (AMRAP) X 5 Sets @ 135#/95#, rest 2-3:00

A2.  Broad Jumps – 3 consecutive jumps X 5 sets, rest 2-3:00

Compare to Friday, August 25, 2017

B.  With time remaining practice handstand walks.

Coach’s notes:

Post reps for A1 and total reps, and distance for all sets in A2 to comments.

WOD Leaderboard
Comments: 1

Friday, September 15, 2017

A1. Dumbbell Turkish Get Up – 5 per arm x 5 sets, Rest 90-120 seconds
Compare to Monday, July 31, 2017

A2. 20 Wallballs x 5 sets, rest 90-120 seconds
Note: 30#/20# to 10 ft

A3. L-sit Hold – 10-20 seconds x 5 sets, rest 90-120 seconds

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 4