Archives: AMRAP
Wednesday, May 22, 2019
Tuesday, May 21, 2019
WOD:
Complete the following complex for as many unbroken rounds as you can at body weight OR complete for 3 rounds unbroken for load of:
Clean Pull
Hang Power Clean
Front Squat
Push Jerk
Back Squat
Push Jerk
TT WOD – Accessory:
A1. Alternating Single Leg Bridge Hold – 8-10 reps/leg at 2s hold X 4sets, rest 60-90s
A2. Strict Toes to Bar – 6-8 reps X 4 sets, rest 60-90s
B1. Medicine Ball Hamstring Curl – 10-12 reps @ 30X1 X 4 sets, rest 60-90s
B2. Twisting Medicine Ball Throw – 8-10 reps X 4 sets, rest 60-90s
Saturday, May 11, 2019
TT WOD – Partner:
In partners complete 4 rounds of:
500m Row while partner accumulates AMRAP Kettlebell Swings – 1.5/1.0 pood
Then complete 75 Hang Power Cleans – 95#/65#
Then complete 50 shuttle runs (20ft.) while your partner holds the bottom of a goblet squat – 1.5/1.0 pood
WOD:
“Nancy” – 5 rounds for time of:
Run 400m
15 Overhead Squats – 95#/65#
Compare to Tuesday, April 5, 2016
Coach’s notes:
Post number of KB swings and time to complete partner WOD and time to complete WOD to comments.
WOD LeaderboardThursday, May 9, 2019
WOD:
Complete for time:
5 mins of AMRAP Row (Cals)
4 min AMRAP of Dumbbell Clean and Jerk – 50#/35#/hand
3 min AMRAP Ring Rows
2 min AMRAP Switch Lunges
1 min AMRAP Push-ups
Work on muscle-up technique with any time remaining.
TT WOD – Accessory:
A1. Single Arm Alternating Dumbbell Bridge Press – 8-10 reps/arm @ 30X1 X 4 sets, rest 60s
A2. Single Arm Bent Over Unsupported Dumbbell Row – 8-10 reps/arm @ 3011 X 4 sets, rest 60s
B1. Seated Dumbbell External Rotation – 8-12 reps/arm @ 3010 X 3 sets, rest 30-60s
B2. Banded Anti-Rotation Press – 8-10 reps @ 3033 X 3 sets, rest 30-60s
Saturday, May 4, 2019
TT WOD – Partner:
In partners, using only one bar, and not letting the bar rest on the ground complete:
50 Deadlift – 75# for all
50 Push Press
50 Front Squats
50 Thrusters
50 Overhead Squats
* If the bar rests on the ground or is dropped, 5 synchronized penalty burpees.
NO REST
Then complete 5 rounds for time of:
5 Synchronized Toes to Bar
10 Synchronized Push-ups
15 Synchronized Squats
WOD:
5 Rounds for loads and reps of:
10 Bench Press
AMRAP Pull-ups
Rest 3:00
Coach’s notes:
Post time to complete Partner WOD and loads and reps per round plus all totals for WOD to comments.
WOD LeaderboardSaturday, April 13, 2019
TT WOD – Partner:
Alternating rounds with your partner complete As Many Rounds As Possible in 10 minutes of:
5 Back Squat (from Floor) – 135#/95#
5 Pull-ups
Then with NO REST and working in partners with only one person working at a time complete As Many Rounds As Possible in 10 minutes of:
2 Clean and Jerk – 135#/95#
15 Kettlebell Swings – 1.5/1.0 pood
4 Clean and Jerk
15 Kettlebell Swings – 1.5/1.0 pood
6 Clean and Jerk
15 Kettlebell Swings – 1.5/1.0 pood
8 Clean and Jerk………..continuing adding 2 clean and jerk each round.
Then with NO REST and working in partners, one person working at a time complete:
2000m row, then
50 Burpees over Rower.
WOD:
6 rounds for time(s) and load(s) of:
Row 400m
10 Bench Press
Rest 2:00
Coach’s notes:
Post rounds and reps complete in partner WOD, plus time to complete to comments. Post time per round, weight per round and total working time for WOD to comments.
WOD LeaderboardWednesday, April 10, 2019
Complete As Many Rounds As Possible (AMRAP) in 25 minutes of:
2 Toes to Bar
5 Box Jumps – 30”/24”
10 Alternating Dumbbell Ground to Overhead – 50#/35#
15 Push-ups
4 Toes to Bar
5 Box Jumps – 30”/24”
10 Alternating Dumbbell Ground to Overhead
15 Push-ups
6 Toes to Bar
5 Box Jumps – 30”/24”
10 Alternating Dumbbell Ground to Overhead
15 Push-ups
Etc., increasing by 2 Toes to Bar each round.
Saturday, April 6, 2019
TT WOD – Partner:
With a 25 minute time cap in partners (one working at a time) complete:
Isabel
Double Grace
Triple Fran
Then complete As Many Rounds As Possible (AMRAP) of Cindy alternating each round in the time remaining.
WOD:
Alternating Every Minute on the Minute (EMOM) for 20 minutes complete:
15/12 Cal Row
18 Wallballs – 20#/14#
Coach’s notes:
Post rounds of Cindy complete for partner WOD and notes for daily WOD to comments.
WOD Leaderboard