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Archives: Accessory

Friday, March 27, 2020

At Home WOD:

6 rounds for time under tension of:

Milk Jug Bicep Curls
Milk Jug Front Squats
Milk Jug Shoulder Press
Hamstring Curls

*Rounds 1 & 2, work for 1:00 at each movement, then rest for 1:00 once all 4 movements are complete in each round.  Rounds 3 & 4 work for :45 at each movement and then rest for :45 once all 4 movements are complete.  Rounds 5 & 6, work for :30s resting only :30s after each round.

WOD:

50, 40, 30, 20, 10 reps rounds for time of:

Assault Bike – (Cals)
Pull-ups

 

Coach’s notes:

For At Home WOD post time under tension and/or note breaks for each set in all rounds and post to comments. For WOD post time to complete to comments and how you broke up pull-up sets.

WOD Leaderboard
Comments: 6

Tuesday, February 4, 2020

WOD:

Paused Back Squat – 3 reps @ 32X1 X 5 sets, rest 90-120s

Compare to Sunday, November 17, 2019

TT WOD – Gymnastics:

A1.  Straight Arm Supine Hip to Bar (with swing) on Med Ball – 8-12 reps X 3-4 sets, rest approx. 60s

A2.  Hollow Body Handstand Pike to Wall with Med Ball – 6-10 reps with 3s hold X 3-4 sets, rest approx. 60s

Note:  Progress to moving off the wall.

A3.  Strict False Grip Ring Pull-up – 5-6 reps X 3-4 sets, rest approx. 60s

Note:  Add a pause at the top.

B1.  Prone Overhead Dowel Raises – 8-10 reps with 2s hold X 3 sets, rest approx. 60s

Note:  If shoulders internally rotate, cradle dowel with thumbs facing up.

B2.  Banded Lat Pull Down in Standing Hollow (compression) – 60s @ 3011 X 3 sets, rest approx. 60s

B3.  Prone Banded Abduction Overhead Raises – 8-10 reps with 2s hold X 3 sets, rest approx. 60s

Note:  Keep thumbs facing up.

Coach’s notes:

Post loads for all sets of back squat and results for all gymnastics to comments.

WOD Leaderboard
Comments: 16

Thursday, October 31, 2019

WOD:

A.  12, 9, 6, 3 rep rounds for time of:

Bar Muscle-ups
Squat Clean – 135#/95#

B.  Spend any time remaining working on clean and jerk tech.

TT WOD – Lower Body Accessory/Mobility:

Perform all nine exercises for one set and complete 3 sets.

A1.  Single leg line hops side to side – 15s work/15s rest

A2.  Single leg line hops front to back – 15s work/15s rest

A3.  Med ball hamstring curls – 30s work/30s rest

A4.  Forward lunge – 30s work/30s rest

A5.  Prisoner reverse lunges – 30s work/30s rest

A6.  1.5 prisoner squats – 30s work/30s rest

A7.  Split Squat lunges – 30s work/30s rest

A8.  Prisoner squats- 30s work/30s rest

A9.  Single or double under – 30s work/30s rest

REST 3:00 BETWEEN SETS

Coach’s notes:

Post time to complete couplet for WOD and reps per round, per exercise for all movements in TT WOD to comments. Happy Halloween Crew!!

WOD Leaderboard
Comments: 5

Tuesday, October 29, 2019

WOD:

Tabata intervals for reps of:

A1.  Wallballs – 20#/14#
A2.  Hip Extension
A3.  Pull-ups
A4.  V-ups

TT WOD – Upper Body Accessory/Mobility:

A.  10-9-8-7-6-5-4-3-2-1 rep rounds for time of:

Peg Board Pull-ups
D-ball Over Alternating Shoulders

B1.  Seated Dumbbell Press – 8-10 reps @ 31X1 X 4 sets, no rest

B2.  Seated Dumbbell Lateral Raises – 8-10 reps @31X1 X 4 sets, rest 60s

C.  D-ball Max Hold X 3 sets, rest 60-90s

D.  Ball Slams – 50 As Fast As Possible

E.  Planks for 6 minutes.

Coach’s notes:

Post reps per movement, per round and all totals to comments for tabata and yes, switch movements each interval. Post results for all sets in TT WOD to comments.

WOD Leaderboard
No Comments

Thursday, October 24, 2019

WOD:

Work to your heaviest in the following complex:

1 Squat Clean/1 Hang Squat Clean/1 Push Jerk/1 Split Jerk

TT WOD: Accessory/Mobility:

A. Rowing game 10 rounds.

B. Sled push – 50 feet x 5 sets rest 2 mins.

C. Farmers carry – max feet 6 mins

C1. Barbell hip thruster x 4 sets x 10-12 reps, no rest


C2. Seated dynamic vertical jumps x 4 sets x 10-15 reps, rest 60s

D. Seated single leg banded hamstring curls x 50 reps/leg UNBROKEN.

Coach’s notes:

Post loads for all sets of complex and results for all sets of TT WOD to comments.

WOD Leaderboard
Comments: 1

Tuesday, October 22, 2019

WOD:

5 rounds for time(s) of:

Row 500m
30 Alternating Single Leg Squats (pistols)
10 Squat Snatches – 135#/95#
REST 2:00

TT WOD: Accessory Work – 

A. Asymmetrical KB carry x 4 sets for 100 ft. Rest 90 sec

B. Banded face pull a parts x 100 afap?

C1. DB rollback tricep extension – 12-15 reps x 4 sets, rest 60 sec

C2. Inverted Barbell Row (supinated grip) 12-15 reps x 4 sets, rest 60 sec

D. Single Arm Overhead KB Carry x 8 minutes x max 90 ft sets. Every time you put down the KB = 10 clapping push up penalty.

Coach’s notes:

Post time per round and total working time to comments for WOD and results and notes for TT WOD to comments.

WOD Leaderboard
Comments: 7

Thursday, October 17, 2019

WOD:

A1. Double Unders – AMRAP in 1:30 X 5 sets, rest approx. 90s

A2.  Dumbbell Turkish Get-Up – 5 reps/arm X 5 sets, rest approx. 90s

With any time remaining work on your inverts – handstand walks, holds and/or push-ups and ring inverts and levers. 

TT WOD:

“Simple and Sinister”

100 1-arm KBS with a goal of sub 5 minutes. Can laternate arms as you see fit. Immediately following the 100 swings, perform 10 alternating Turkish Get Ups for quality.

Rest 3 – 5 minutes

A1. Dual KB front rack box step ups (focus on proper knee tracking and upright torso) – 8 reps. No rest. 3 – 4 sets.

A2. 30 Russian twists with a KB x 3-4 sets. Rest 60 – 90s.

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 3

Thursday, August 1, 2019

WOD:

Snatch – 1, 1, 1, 1, 1, 1, 1, 1, 1

Compare to Thursday, June 20, 2019

TT WOD – Off Season Fun:

A1.  Strict Chest to Bar Pull-up – 10 reps X 4 sets, rest 60-90s

A2.  Double Dumbbell Bicep Curl (21’s) – 7/7/7 X 4 sets, rest 60-90s

B1.  Dips – 8-12 reps @ 4010 X 4 sets, rest 60-90s

B2.  Standing Banded Tricep Extension – 30s @ 1010 X 4 sets, rest 60-90s

C.  Banded “Y” Front Raise – 30s @ 1010 X 4 sets, rest 60-90s

Notes:  Stand on band and raise in a “Y” to the front.

Coach’s notes:

Post loads for all sets of snatch and notes for all sets in TT WOD to comments.

WOD Leaderboard
Comments: 7

Thursday, July 25, 2019

Tabata Intervals for reps of:

WOD:

A.  1. Burpees
      2.  Sumo Deadlift High Pull – 95#/65#
      3.  Wallballs – 20#/14#
      4.  Bent Over Barbell row – 95#/65#

B.  Practice skipping with any time remaining

TT WOD – Off Season Fun:

A1.  Weighted Pull-up – 8 reps X 4 sets, rest 60-90s

A2.  Seated Double Dumbbell Bicep Curls – 5-7 reps X 4 sets @ 60X0, rest 60-90s

B1.  Ring Push-ups – 8-12 reps @ 4010 X 4 sets, rest 60-90s

B2.  Standing Overhead Banded Tricep Extension – 30s @ 1010 X 4 sets, rest 60-90s

C.  Standing Banded Rear (Pull Apart) Delt Fly – 30s X 4 sets, rest 60s

Comments: 4

Thursday, July 18, 2019

WOD:

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

Left Arm Dumbbell Walking Lunge – 50#/35#
Ring Dips
Right Arm Dumbbell Walking Lunge – 50#/35#
Strict Pull-ups
V Sit-ups

Compare to Thursday, May 10, 2018

TT WOD – Off Season Fun:

A1.  Barbell Bicep Curls (21’s) – 7/7/7 X 4 sets, rest approx. 60s

Notes:  21’s are done as 7 reps, partial range from bottom up to half, 7 reps, partial range from top down to half, then 7 reps full range.

A2.  Single Arm Ring Row – 8-10 reps/arm X 4 sets, rest approx. 60s

Notes:  Keep core engaged and resist any twisting of the upper body.

B1.  Lying Barbell Tricep Extension – 8-12 reps @ 3010 X 4 sets, rest approx. 60s

B2.  Standing Banded Tricep Extensions – AMRAP in 30s @ 1010 X 4 sets, rest approx. 60s

C.  Alternating Dumbbell Front Raise – 12-15 reps @ 3011 X 3 sets, rest 60s

Coach’s notes:

Post reps complete per movement, per round and all totals to comments.

WOD Leaderboard
Comments: 4