Archives: AMRAP
Sunday, July 3, 2022
On a 14:00 clock:
1,600-m run
AMRAP in the remaining time:
10 double KB deadlifts (16/24 kg)
20 sit-ups
Post-workout:
1 set:
Max double-KB farmers hold
– Use the KB’s you used in the workout.
Coach’s notes:
Post rounds and reps complete in workout and time for post-workout to comments.
WOD LeaderboardTuesday, June 28, 2022
3 rounds for time:
15 push jerks (105/155 lb)
15 box jump-overs (20/24 in)
Post-workout:
EMOM 8:
:30 max ring dips
Coach’s notes:
Post time to complete workout and reps per round and total for dips to comments.
WOD LeaderboardThursday, June 23, 2022
Pre-workout:
On a 12:00 clock:
Every 2:00 perform:
5 double overhand deadlift
– Build to your heaviest set.
AMRAP 9:
9 deadlifts (155/225 lb)
3 wall walks
Coach’s notes:
Post load for each set in pre-workout and rounds and reps complete for AMRAP to comments.
WOD LeaderboardTuesday, June 14, 2022
7 sets for load:
1 snatch balance + 2 overhead squats
Post-workout:
4 sets:
:40 alternating single-leg squats
– Rest :20
Coach’s notes:
Post load for each set of the complex and reps for pistols each round, plus total to comments.
WOD LeaderboardThursday, June 9, 2022
A. 3 rounds for reps:
2:00 rope climbs (15 ft)
1:00 weighted sit-ups (15/25 lb)
1:00 Echo bike
– Rest 1:00
Post-workout:
Accumulate:
50 weighted dips
– Use a dumbbell or medicine ball to add load to the dips.
– Perform the dips on the rings or static straight bars.
Coach’s notes:
Post reps per movement, per round and all totals for A and loads and notes for post-workout to comments.
WOD LeaderboardTuesday, June 7, 2022
AMRAP 9:
15 KB swings (24/32 kg)
50-ft handstand walk
Post-workout:
B1. Twisting Med Ball Wall Toss – 10-15/side X 3 sets, rest as needed btw.
B2. Peg Board Ascents – 1-3 reps X 3 sets, rest as needed.
Coach’s notes:
Post rounds and reps complete for AMRAP and results for post-workout to comments.
WOD LeaderboardSunday, June 5, 2022
A. AMRAP 15:
3-6-9-12, etc.
Toes-to-bars
Box jumps (20/24 in)
Calorie bike
– Continue adding 3 reps to each movement until time expires.
Post-workout:
4 sets:
3 weighted strict pull-ups
4 wide-grip strict pull-ups
5 strict pull-ups
Coach’s notes:
Post rounds and reps complete in AMRAP and results for pull-ups sets to comments.
WOD Leaderboard