Archives: AMRAP
TT WOD – Partner:
In Partners complete for time:
50 Synchro Wallball Pushpress – 20#/14#
50 Synchro V-ups
50 Synchro Pull-ups
50 Synchro Side Shuffle – 20 ft.
50 Synchro Double Unders
50 Synchro burpees
50 Synchro Row (each)
WOD:
As Many Rounds in 20 minutes of:
10 Seated Dumbbell Press – 45#/30#
10 Knees to Elbows
10 Alternating Dumbbell Ground to Overhead – 45#/30#
Coach’s notes:
Post time to complete Partner WOD and rounds and reps complete for AMRAP to comments.
WOD LeaderboardTuesday, February 18, 2020
WOD
A. As Many Reps As Possible in 2:00 – Hands on Box Jump Overs – 24”/20”
B. As Many Calories As Possible in 90s – erg of choice
C. 50 Burpees for time.
D. 50 Strict Pull-ups for time.
E. As Many Reps As Possible in 2:00 – Hip and Back Extension (controlled tempo)
TT WOD – Gymnastics
A1. Straight Arm Kipping Hip to Bar – 6-8 reps X 3-4 sets, rest 60-90s
A2. Seated Straddle (hollow body) Pike Raises – 6-10 reps X 3-4 sets, rest 60-90s
A3. Strict False Grip Muscle-up Transition – 5-6 reps X 3-4 sets, rest 60-90ss
Note: Use banded seat assistance or “toe nail” leg support
B1. Overhead Prone Plank Wall Hold – 30s X 3 sets, rest approx. 60s
Note: Ensure to keep hollow body position. To progress add shoulder touches.
B2. Standing Barbell Delt Raise to Overhead – 8-12 reps @ 3030 X 3 sets, rest approx. 60s
B3. Standing Single Arm Banded External Rotation and Press with External Rotation – 8-12 reps X 3 sets, rest approx. 60s
Note: Turn thumbs back at top.
Thursday, February 13, 2020
WOD
Alternating Every Minute on the Minute 8 minutes (4 rounds) complete:
1:00 AMRAP Row (cals)
1:00 AMRAP HSPU’s
1:00 REST, then…..
Alternating Every 30s for 5 minutes (5 rounds) complete:
30s AMRAP Ring Row
30s AMRAP Push-ups
1:00 REST, then…..
Alternating Every 40s for 8 minutes (6 rounds) complete:
40s AMRAP Side Shuffle – 20 ft.
40s AMRAP Hands on Box Jump Over – 24”/20”
TT WOD – Gymnastics
A1. Handstand Pike Raises (against wall) – 4-6 reps X 3 sets, rest 60-90s
Notes: This is just a progression from the headstand we did earlier. Use the med ball to roll your toes forward.
A2. Anchored Bar Glide Kip – 6-10 reps X 3 sets, rest 60-90s
Notes: Set the bar at approximately chest height. Start at the back end, swing forward and without touching pull yourself back through to the starting position. To scale, swing through to feet, then push off to get back. Maintain a hollow activation throughout and use your latsto press down.
A3. Side Plank Raises – 8-12 reps/side X 3 sets, rest 60-90s
B1. Hanging L-sit Hold – 5-10s hold X 2-3/set X 3 sets, rest 60-90s
B2. Russian Box Dips – 6-8 reps X 3 sets, rest 60-90s
B3. Banded Harness Strict Handstand Push-ups – 6-10 reps X 3 sets, rest 60-90s
Notes: Use the bands necessary to avoid ALL surrender of the low back. In other words keep your core neutral throughout the ENTIRE movement.
Coach’s notes:
Post reps for all sets and totals for couplets in WOD and all results for Gymnastics TT to comments.
WOD Leaderboard
Saturday, February 1, 2020
TT WOD – Partner:
In partners for As Many Reps As Possible (AMRAP) complete:
2:00 Wallballs Over the Rig – choose your weight.
2:00 Synchronized Toes to Bar
2:00 Mirrored (Synchronized) Side Shuffle – 20ft.
2:00 Synchronized Sumo Deadlift High Pull – 65#/45#
2:00 Alternating Box Jumps – 20” for all.
NO REST, then in partners complete 2 rounds for time of:
10 Alternating Crab Walks (5/each) – 40 ft., while partner holds a front plank.
20 Ring Dips while partner holds L-sit.
30 Burpees over Bar (total) while partner holds reverse plank.
40 Power Snatch (total) while partner hangs from bar – 65#/45#
50 Synchro Overhead Squats – 65#/45#
WOD:
Every 2:00 for 20:00 complete:
Row – 32/26 Cals
Friday, January 17, 2020
WOD
A. Work to a challenging triple deadlift in 12 minutes.
B. Complete As Many Rounds As Possible in 12 minutes of:
3 Burpee Box Jump Overs – 24”/20”
3 Deadlift – 225#/155#
6 Burpee Box Jump Overs – 24”/20”
6 Deadlift – 225#/155#
9 Burpee Box Jump Overs – 24”/20”
9 Deadlift – 225#/155#
Etc.
Coach’s notes:
Post load reached for deadlift and rounds and reps complete for AMRAP to comments. HAPPY BDAY COACH DEREK M!
WOD LeaderboardFriday, January 10, 2020
Complete As Many Rounds As Possible (AMRAP) in 21 minutes of:
5 Strict Press -95#/65#
8 Box Step Overs – single DB, 50#/35#
11 Toes to Bar
Coach’s notes:
Dumbbell must be held in a single hand. Post rounds and reps complete to comments.
WOD LeaderboardThursday, January 2, 2020
WOD:
Complete As Many Rounds and Reps As Possible (AMRAP) in 30 minutes of:
2 rounds of:
1 Legless Rope Climb
7 Strict Handstand Push-ups
28 Lateral (dowel) Two Foot jumps – 24”/20”
After each set of 2 rounds REST 1:00, then continue until 30:00.
TT WOD – Snatch:
A. Work to a moderate double and then single hang squat snatch in the first 15-20 minutes of class. Use this lift to focus on finishing to your hip, keeping the bar close and a fast third pull. Try to pause all of these catches.
B. Next work to your new 1RM in a squat snatch.
Coach’s notes:
Post rounds and reps complete for WOD and loads for all sets in TT Snatch to comments.
WOD Leaderboard