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Archives: AMRAP

Tuesday, November 23, 2021

A.  Every Minute on the Minute (EMOM) for 10 minutes perform:

3 Strict Weighted Pullups

B.  As Many Reps As Possible (AMRAP) in 7 minutes of:

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

Coach’s notes:

Post results for A and B to comments.

WOD Leaderboard
Comments: 5

Sunday, November 21, 2021

Tabata Intervals for reps of:

 

  1. Push-ups
  2. Box Jumps – 24”/20”
  3. Rope Hang
  4. Wallballs – 20#/14#
  5. Handstand Hold

Coach’s notes:

Post results for each movement, per round to comments.

WOD Leaderboard
Comments: 1

Monday, November 15, 2021

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

20 Medicine Ball Cleans – 20#/14#
40 Double Unders
60 Front Plank Shoulder Taps

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 5

Sunday, November 7, 2021

A.  Complete As Many Round As Possible (AMRAP) in 12 minutes of:

5 Front Squats – 185#/125#
10 Chest to Bar Pull-ups
20 Double Unders

B.  Spend any time remaining working on your skipping.

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 4

Monday, November 1, 2021

A.  Complete As Many Meters As Possible for 5 rounds of:

1:00 Row (meters)
1:00 REST

B.  Complete As Many Reps As Possible for 7 rounds of:

45s – Box Step-ups – 24”/20”
45s REST

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 8

Thursday, October 27, 2021

Complete As Many Rounds As Possible (AMRAP) in 30 minutes of:

Row 400m
10 Toes to Bar
20 Hip Extensions
40 Double Unders
REST 2:00

Coach’s notes:

Post time per round and rounds and reps complete in the 30 minutes to comments.

WOD Leaderboard
Comments: 4

Monday, October 25, 2021

A.  Complete As Many Reps As Possible (AMRAP) in 8 minutes of:

Max Strict Press – 95#/65#
Every time you break perform 12 Ring Rows

REST 3:00

B.  Complete As Many Reps As Possible (AMRAP) in 8 minutes of:

10 Alternating Barbell Overhead Reverse Lunge – 95#/65#
10 Box Jumps – 30”/24”

 

Coach’s notes:

Post rounds and reps complete for each couplet to comments.

WOD Leaderboard
Comments: 8

Sunday, October 24, 2021

3 rounds for reps of:

1:00 Deadlift – 135#/95#
1:00 GHD Sit-up
1:00 Power Clean – 135#/95#
1:00 Assault Bike (Cals)
1:00 Rope Climbs
1:00 REST

 

Coach’s notes:

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

WOD Leaderboard
Comments: 1

Friday, October 22, 2021

On a 20:00 clock complete:

0:00 – 4:00 – 1 rep max. clean
REST 2:00
6:00-10:00 – AMRAP in 4 mins of:
Bar Muscle-ups
REST 2:00
12:00-20:00 – AMRAP in 8 minutes of:
30 Double Unders
8 Single Arm DB Push Press (left) – 50#/35#
8 Single Arm DB Push Press (right)
8 Lateral DB Burpees

Coach’s notes:

Post results for each set to comments.

WOD Leaderboard
Comments: 8

Tuesday, October 12, 2021

A.  Spend 10-15 minutes working on light, technical, touch and go clean and jerks.

B.  8 rounds for reps of:

30s Muscle-ups
30s REST
30s Clean and Jerk – 135#/95#
30s REST

Coach’s notes:

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

WOD Leaderboard
Comments: 9