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Archives: AMRAP

Monday, December 9, 2019

Tabata intervals for reps of:

  1.  Rope Hang/Hold
  2.  Wallballs – 20#/14#
  3.  Deadlift – 225#/150#
  4.  Dumbbell Bear Crawl – 45#/30#/hand

 

Coach’s notes:

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

WOD Leaderboard
Comments: 2

Sunday, December 8, 2019

A.  4 minutes complete:

25 Dumbbell Box Step Overs – 24”/20” with single DB @ 50#/35#, then
AMRAP Box Step Overs with time remaining.

NO REST, then

B. Working every odd minute complete:

50 Shoulder to Overhead – single DB @ 50#/35#
50 DB Front Rack Walking Lunges – single DB @ 50#/35#}
50 Pull-ups
50 DB Thrusters – single DB @ 50#/35#

Coach’s notes:

Post reps complete for AMRAP and time to complete B to comments.

WOD Leaderboard
Comments: 4

Thursday, December 5, 2019

WOD:
 

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

 
2 (unbroken) Rope Climbs 
15 Box Jumps – 24”/20”
25 Hand Release Push-ups
REST 90s
 
*For rope climbs you can use legs, but you must come down below 5 feet without touching the floor and go back up for second rep.
 
 
TT WOD – Snatch:
 
A.  Snatch Deadlift/Snatch Shrug – 2/2 X 5 sets, rest 90-120s
 
B.  Snatch High Pull/Power Snatch – 2/2 X 5 sets, rest 90-120s

Coach’s notes:

Post rounds and reps complete for WOD and loads for all sets for TT WOD to comments.

WOD Leaderboard
Comments: 7

Wednesday, December 4, 2019

AMRAP in 20 minutes of:

10 Shuttle Runs – 20 ft. 
15 V-ups
20 Kettlebell Swings – 1.5/1.0 poor
 
Practice inverts with any time remaining.

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 8

Monday, December 2, 2019

Complete 3 rounds for reps of:

1:00 Dumbbell Overhead Shuttle Walk – 45#/30#/hand (20ft. shuttle)
1:00 Toes to Rings
1:00 Double Unders
1:00 Static Back Extension (hold)
1:00 REST

Coach’s notes:

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

WOD Leaderboard
Comments: 8

Thursday, November 28, 2019

 

WOD:

Alternate Every Minute on the Minute for 8 minutes of:

AMRAP Burpee over Box – 24”/20”
AMRAP Rope climbs
REST 3:00
Alternate Every Minute on the Minute for 8 minutes of:
AMRAP Row (Cals)
Handstand Hold

TT WOD – Snatch:

A.  Behind the Neck Snatch Jerk – 3 reps X 5 sets, rest 90-120s

B.  Snatch Balance – 2 reps X 5 sets, rest 90-120s

C.   Snatch – 2 reps X 5 sets, rest 90-120s

Coach’s notes:

Post reps per minute and all totals for WOD and loads for all sets in TT WOD to comments.

WOD Leaderboard
Comments: 5

Saturday, November 23, 2019

TT WOD – Partner: 

In partners, one working at a time, complete for time:

10 Rope Climbs
20 Handstand Push-ups
30 Burpees Over Bar
40 Shoulder to Overhead – 95# for all
50 Kettlebell Box Step Overs – 1.5/1.0 pood 
60 Switch Lunges
70 Kettlebell Swings – 1.5/1.0 pood
80 Kettlebell Sumo Deadlift High Pull – 1.5/1.0 pood
90 Medicine Ball Cleans – 20#/14#
100 Double Unders

WOD:

4 rounds for reps of:

1:00 Power Snatch – 75#/45#
1:00 Toes to Rings
1:00 Row (Cals)
1:00 Wallballs – 20#/14#
1:00 REST

Coach’s notes:

Post time to complete Partner WOD and all reps complete for WOD to comments.

WOD Leaderboard
Comments: 2

Tuesday, November 5, 2019

WOD:

A.  As Many Rounds As Possible in 7 minutes of:

1 Rope Climb
5 Dumbbell Thrusters – 50#/35#
9 Box Step Over – single DB

REST 2:00

B.  As Many Rounds As Possible in 7 minutes of:

3 Muscle-ups
7 Sumo Deadlift High Pull -95#/65#
11 Push-ups with hand release

TT WOD – Upper Body Accessory:

A1.  Decline DB Bench Press – 10 reps X 4 sets, rest 30s.

A2.  Inverted Barbell Row – 15 reps X 4 sets, rest 30s.

B.  AMRAP 5 mins: 

Ring dips x 6

 Plyo push-up x 6

C.  Hollow rocks: 5 minute max reps.

D.  AMRAP  5 minutes:

    Banded tricep push-downs x 25

    Banded pull-downs x 25

 

E1.  Banded pull-aparts – 25 reps X 3 sets, rest 30s

E2.  Zottman curls – 10 reps X 3 sets, rest 30s

Coach’s notes:

Post rounds and reps complete for both triplets in WOD to comments. Post all results for TT WOD to comments.

WOD Leaderboard
Comments: 5

Sunday, October 27, 2019

Complete 3 rounds for reps of:

A.  In 3 mins complete:

400m Row

AMRAP Toes to Rings

NO REST, then

B. In 3 mins complete:

75 Double unders

AMRAP Push Press – 95#/65#

NO REST, then

C.  In 3 mins complete:

25 Back Squat – 135#/95#

AMRAP Ring Rows

Coach’s notes:

Post reps for each movement in each round and all totals to comments.

WOD Leaderboard
Comments: 3

Wednesday, October 23, 2019

A.  3 rounds for reps of:

1:00 Rope Climbs
1:00 Side Shuffle – 20ft.
1:00 Ring Dips
1:00 Medicine Ball Cleans – 20#/14#
1:00 REST

B.  With any time remaining work on your scales.

Coach’s notes:

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

WOD Leaderboard
Comments: 3