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Lifting Ourselves and One Another

Monthly Archives: June 2018

Sunday, July 1, 2018

A.  Hang Power Clean – 2, 2, 2, 2, 2, 2

Compare to Monday, October 28, 2013

B.  Power Clean – 1, 1, 1, 1, 1, 1, 1

Compare to Sunday, April 20, 2014

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 2

Saturday, June 30, 2018

5 rounds for time of:

WOD:

1 legless rope climb
20 Pistols
Run 400m

TT WOD – Gymnastics:

A.  Use the class to practise and challenge your new found skills.

Coach’s notes:

Post time to complete to comments. For TT gymnastics post all PR’s, and thoughts regarding TT to comments

WOD Leaderboard
Comments: 4

Friday, June 29, 2018

For time complete:

40 Cal Row
40 Ring Dips
40 Sumo Deadlift High Pull – 95#/65#
40 Push-ups with hand release
REST 3:00, REPEAT

Coach’s notes:

Post time for each set to comments.

WOD Leaderboard
Comments: 6

Thursday, June 28, 2018

WOD:

A. OHS – 5, 5, 5, 5, 5

B.  Snatch Balance – 2, 2, 2, 1, 1, 1, 1

TT WOD – Gymnastics:

A1.  Handstand Walk – As Far As Possible X 5 sets, rest 90-120s

Notes:  Scales and progressions = partner spotted freestanding holds and walks, if position is maintained, walks into wall, walks with feet on box, progress feet and hips higher.  If 50 feet is in your wheelhouse add obstacle challenges.

A2.  Kipping Bar Muscle-ups/Kipping Chest to Bar Pull-ups/Kipping Chin over Bar Pull-ups –10-12 reps X 5 sets, rest 90-120s

Notes:  If you do not yet have strict chin over bar pull-ups continue to work on strict (banded) pull-ups.  If you have strict X 3 reps, progress to kipping.

B1.  Seated Reverse Dumbbell Fly – 10-12 reps @ 3011 X 3 sets, rest 60-90s

B2.  Paused Kettlebell Swings – 10-12 reps X 3 sets, rest 60-90s

Notes:  Pause 3s at the top each rep.

If tonight is your last day with TT Gymnastics, then take the class to challenge and play with your new found skills.

 

Coach’s notes:

Post loads for each set to comments.

WOD Leaderboard
Comments: 11

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

Monday, June 25, 2018

1 round for time of:

Run 800m
20 Shoulder Press – 115#/75#
Run 800m
30 Push Press
Run 800m
45 Push Jerk

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 9

Sunday, June 24, 2018

TT WOD – Competitive:

A. Push Press – 3, 3, 3, 2, 2, 2, 2, 2

B.  3 rounds for time:
10 Thrusters – 155#/105#
15 Chest to Bar Pull-ups
400m Row

WOD:

5 rounds for time of:

10 Power Snatch – 95#/65#
15 Kettlebell Swings – 2.0/1.5 pood
3 Rope Climbs

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
No Comments

Saturday, June 23, 2018

TT WOD – Partner:

2 rounds for time of:

100 Cal Bike/Row (one working at a time)
50 Synchro Pull-ups (both working at same time, 50 each)
100 KB Swings (one at a time)
50 Synchro Push Press – 95#/65# (both at same time, 50 each)
100 Box Jumps (one at a time)

WOD:

Complete  all sets for time:

A.  50 Cal Bike
B.  50 Toes to Rings
C.  50 Handstand Push-ups
D.  50 Dumbbell Step Overs – 45#/30#/hand over 24”/20”
E.  50 Triple Unders

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 – 4-6 reps X 5 sets, rest 60-90s

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

B1.  112 V-sit-ups X 4 sets, rest 30-60s

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

Hero WOD:

The Seven

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

 

 

Coach’s notes:

Complete in any order and post time to complete each set to comments.

WOD Leaderboard
Comments: 2

Friday, June 22, 2018

Back Squat – 2, 2, 2, 1, 1, 1, 1, 1, 1, 1

Compare to September 10, 2017

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 8