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Archives: AMRAP

Saturday, August 24, 2019

TT WOD – Partner:

Alternating with your partner for each set complete:

50 Shuttle Sprints – 40 ft.
50 Burpees
50 Box Step Overs – 50#/35#/hand @ 20” for all
50 Strict Pull-ups
50 Bear Crawls – 20ft.
50 Push-ups 
50 Switch Lunges
50 Dumbbell Rows – 50#/35#/hand
50 Jump Squats
50 Dumbbell Push Press – 50#/35#/hand
50 Wallball Hamstring Curls
50 Ring Rows
50 Partner Toss Wallballs
50 Squats

WOD:

Complete As Many Rounds As Possible in 21 minutes of:

5 Cal Row 
1 Rope Climb 
10 Cal Row
2 Rope Climbs
15 Cal Row
3 Rope CLimbs
20 Cal Row
4 Rope Climbs
25 Cal Row
5 Rope Climbs

Coach’s notes:

Post time to complete Partner WOD and rounds and reps complete in WOD to comments.

WOD Leaderboard
Comments: 5

Tuesday, July 30, 2019

WOD:

As Many Rounds As Possible (AMRAP) in 35 minutes of:

800m run
15 Bench Press – 135#/85#
400m run
15 Kettlebell Swings – 1.5/1.0 pood

 

TT WOD – Off Season Fun:

A1.  D-ball Carry – 200m X 5 sets, rest approx. 90s

A2. Backwards Medicine Ball Toss Over Rig – 2-4 reps X 5 sets, rest approx. 90s

A3.  Max Weight Bar Hold – 45s X 5 sets, rest approx. 90s

Notes:  Add to body weight if successful for 45s.

A4.  Sled Drags – 100 ft. X 5 sets, rest min. 120s

Coach’s notes:

For WOD post rounds and reps complete and for TT WOD post all results to comments.

WOD Leaderboard
Comments: 9

Saturday, July 20, 2019

TT WOD – Partner:

 

A.  Working in partners alternate to complete As Many Rounds As Possible (AMRAP) in 10 minutes of:

Row -12/10 cals

REST 2:00

Then working in partners complete 1 round for time of:

50 Synchronized Toes to Bar
50 Synchronized Dumbbell Hang Clean and Jerk – 50#/35# or 35#/20#
50 Synchronized Box Jump Overs – 24”/20”
50 Synchronized Deadlift – 135#/95#
50 Synchronized Burpees

* For box jump overs, rep is complete when both partners reach the other side.

WOD:

Complete all sets of:

A.  Longest D-ball carry – choose weight

B.  90s Erg – your choice

C.  AMRAP Double Unders in 1 set.

D.  AMRAP Push-ups in 3:00

E.  AMRAP Strict Pull-ups in 3:00

Coach’s notes:

Post rounds, reps and total cals rowed in A and time to complete B for Partner WOD and results and order for all sets of WOD to comments.

WOD Leaderboard
Comments: 5

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

Sunday, July 14, 2019

3 rounds for reps of:

1:00 Reverse Plank
1:00 Row (cals)
1:00 Barbell Strict Press – 95#/65#
1:00 REST, then

1:00 Deadlift – 185#/115#
1:00 Side Shuffle – 20ft.
1:00 Strict Knees to Elbows
1:00 REST

 

Coach’s notes:

Post time in plank and reps for all other movements per round and all totals to comments.

WOD Leaderboard
No Comments

Tuesday, July 9, 2019

WOD:

Granite Games Throwdown Workout # 3 (February 2018)

As Many Rep As Possible (AMRAP) in 15 minutes of:

20 Hang Cleans – 115#/75#
20 Wallballs – 20#/14# to 9’
20 Deadlifts – 115#/75#
20 Wallballs – 20#/14# to 9’

TT WOD – Off Season Fun:

A1.  D-ball Lift to Box – 12 reps X 5 sets, rest 60-90s

A2.  Chin Over Bar Hold – AMSAP X 5 Sets, rest 60-90s

A3.  Max Height and/or Weight Wallballs – 5 reps X 5 sets, rest 60-90s

Notes:  Record the highest point reached each set and the weight used.

A4.  Sled Drags – 80 ft. X 5 sets, rest 120s

Notes:  Use the straps over your shoulder and drag the sled as fast as you can, increase the load per set. Complete the Granite Games (GG) WOD as an individual or work as a team of 2 or 3 (GG’s Throwdowns are in teams of 3).   See this link for each division’s variations.  

Coach’s notes:

Post rounds and reps complete to comments. For TT WOD post all results to comments.

WOD Leaderboard
Comments: 6

Friday, June 28, 2019

5 Rounds for reps of:

1:00 Kettlebell Swings – 1.5/1.0 pood
1:00 Toes to Bar
1:00 Push Press – 115#/75#
1:00 Medicine Ball Clean – 20#/14#
REST 1:00

Coach’s notes:

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

WOD Leaderboard
Comments: 4

Sunday, June 23, 2019

A. Sumo Deadlift – 2, 2, 2, 2, 2, 2, 2

Compare to Sunday, December 23, 2018

B.  As Many Rounds As Possible (AMRAP) in 6 minutes of:

11 Sumo Deadlift High Pull (SDLHP) – 95#/65#
11 Push-ups with Hand Release

Coach’s notes:

Post loads for all sets of sumo deadlift and rounds and reps complete for AMRAP to comments.

WOD Leaderboard
Comments: 2

Thursday, June 20, 2019

WOD:

A. Power Snatch – 3, 2, 2, 1, 1, 1

B.  Squat Snatch – 2, 2, 1, 1, 1, 1, 1

TT WOD – Off Season Fun:

A1.  Alternating Dumbbell Bicep Curl – 10 reps/arm X 4 sets, rest 0s

A2.  Supinate Ring Row – 10 reps @ 3010 X 4 sets, rest 90s

B1.  Prone Dumbbell Tricep Extension – 10-12 reps @ 3010 X 4 sets, rest 0

B2.  Push-ups – AMRAP X 4 sets, rest 90s

C1.  Seated Dumbbell Lateral Raise – 12-15 reps @ 3011 X 3 sets, rest 60s

 

C2.  Handstand Hold – 60s X 3 sets, rest 60s

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 10

Wednesday, June 19, 2019

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

1 Seated L-Sit Rope Climb
5 Dumbbell Devil’s Press
10 Burpees over Box – 24”/20”
15/12 Cal Row

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 9