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Archives: Accessory

Thursday, April 14, 2022

A. 7 sets for load:


3 hang power cleans

B. Post-workout:

3 sets:
20 weighted glute bridges
20 banded side steps/side

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 1

Monday, February 28, 2022

A. For time complete:

A. For time complete:


5 strict muscle-ups
50 double-unders
4 strict muscle-ups
40 double-unders
3 strict muscle-ups
30 double-unders
2 strict muscle-ups
20 double-unders
1 strict muscle-up
10 double-unders

B1.  Archer Push-up on rings – 5-8 reps/side X 3 sets, rest approx. 60s

B2.  Seated Dumbbell Cuban Press – 10-15 reps X 3 sets, rest approx. 60s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 4

Wednesday, November 18, 2020

A1. GHD raise – 6-10 reps x 5 sets, rest 60-90s

A2. Seated Doubel Milk Jug External Rotation – 10-15 reps @ 3010 x 5 sets, rest 60-90s

A3. Hallow Rocks – 8-15 reps x 5 sets, rest 60-90s

A4. Push Ups – 10-15 reps @3030 x 5 sets, rest 60-90s

A5. Supermans – 10-15 reps x 5 sets, rest 60-90s

 

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
No Comments

Saturday, November 14, 2020

Circuit Breaker Zoom WODs

“Get Your Pump On” – Complete for time:

120 Bent Over Milk Jug Rows
*For every break in set, perform 5 burpees.
100 Milk Jug Shoulder Press
*For every break in set, perform 10 jumping jacks
80 Milk Jug Double Bicep Curls
*For every break in sets, perform 10 tuck jumps.
60 Overhead Milk Jug Tricep Extensions
*For every break in set, perform 10 supermans.
40 Milk Jug “Y” Raises
*For every break in set, perform 10 switch lunges.
20 Milk Jug Bent Over Reverse Flys
For every break in set perform 20 milk jug thrusters.
FINISH WITH 100 MILK JUG THRUSTERS.

 

Coach’s notes:

Post set breakdown and time to complete to comments.

WOD Leaderboard
Comments: 2

Thursday, June 4, 2020

At Home WOD:

2 rounds for time of:

50 Push-ups
50 Supine Rows
50 Standing Double Milk Jug Tricep Extensions
50 Double Milk Jug Bicep Curls
* For each break any set perform 5 box Jumps.

WOD

2 rounds for time of:

50 Push-ups
50 Ring Rows
50 Dumbbell Bicep Curls – 25#/15#/hand
50 Standing Double Milk Jug Tricep Extensions – 25#/15#/hand
* For each break any set perform 5 box Jumps – 24”/20″

Coach’s notes:

Post time to complete and how sets were broken up for each movement.

WOD Leaderboard
Comments: 1

Thursday, May 28, 2020

At Home WOD:

Complete As Many Rounds As Possible (AMRAP) in 20 minutes of:

6 Gorilla Side Shuffle – 10 ft.
12 Bent Over Milk Jug Reverse Flys
18 Split Squat Jumps (9/side)

WOD:

Complete As Many Rounds As Possible (AMRAP) in 20 minutes of:

6 Gorilla Side Shuffle – 10 ft.
12 Bent Over Dumbbell Reverse Flys – 15#/10#
18 Split Squat Jumps (9/side)

 

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
No Comments

Wednesday, May 6, 2020

At Home WOD:

Complete As Many Reps As Possible (AMRAP) in each movement for 3 rounds of:

1:00 Double Milk Jug Bicep Curl
30s REST
1:00 Couch Toe Taps
30s REST
1:00 Double Milk Jug Standing Tricep Extensions
30s REST
1:00 Hamstring Curls
30s REST
1:00 Milk Jug Lateral Raise
30s REST

WOD:

A1.  Dumbbell Bicep Curls – 8-12 reps @ 30X0 X 5 sets, rest approx. 60s

A2.  Box Jumps – 15 reps X 5 sets, rest approx. 60s

A3.  Supine Dumbbell Tricep Extensions (on bench) – 10-12 reps @ 30X0 X 5 sets, rest approx. 60s

B1.  GHD Raise – 8-12 reps X 3 sets, rest 60-90s

B2.  Dumbbell Lateral Raise Drop Set – 10/10 reps X 3 sets, rest 60-90s

Notes:  Drop set = 10 reps at a given weight, then drop the weight and do 10 more.

 

Coach’s notes:

Post reps for all sets in At Home WOD and results for all sets in WOD to comments.

WOD Leaderboard
Comments: 1

Friday, May 1, 2020

At Home WOD:

Tabata Intervals for reps of:

  1. Milk Jug Bent Over Rear Delt Fly
  2. Hands on Chair Jump Overs
  3. Chair Dips
  4. Calf Raises

WOD:

Tabata Intervals for reps of:

  1. Bent Over Rear Delt Fly – 15#/10#/hand
  2. Hands on Box Jump Overs – 24”/20”
  3. Bench Dips
  4. Calf Raises

Coach’s notes:

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

WOD Leaderboard
Comments: 2

Wednesday, April 22, 2020

At Home WOD:

Complete 1 round as you see fit for time:

100 Milk Jug (bilateral) Bicep curls
100 Burpees with Milk Jugs
100 Milk Jug (bilateral) Tricep Extensions
100 Bent Over Milk Jug Rows

WOD:

A. 21,15, 9 rep rounds for time of:

Box Jumps – 30”/24”
Chest to Bar Pull-ups

B.  Row 1000m easy

Coach’s notes:

Post rep scheme and time to complete At Home WOD and time to complete WOD to comments.

WOD Leaderboard
Comments: 8

Tuesday, April 21, 2020

At Home WOD

5 rounds for time of:

Run 400m
17 Milk Jug Raises

WOD

A.  Front Squat – 4 reps @ 31X1 X 6 sets, rest 90-120s

B.  Spend 10-15 minutes on front and back scales

 

Coach’s notes:

Post time to complete At Home WOD and loads for all sets of front squat, plus notes for scales to comments for WOD.

WOD Leaderboard
Comments: 12