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Archives: Chipper

Saturday, June 19, 2021

In partners complete:

50 Synchro (or over rig) Wallballs (50 each)
50 Alternating Pull-ups (25 each)
50 Synchro Barbell Power Snatch
50 Alternating Bear Crawl – 10 ft. (forward/reverse there and back = 1)
50 Synchro Barbell Overhead Squat
50 Alternating Cal Row – divide as you see fit
50 Synchro Deadlift
50 Alternating Barbell Back Squat
50 Synchro Double Unders
50 Alternating Box Jumps

Coach’s notes:

Use the same bar/weight for all barbell movements. Post time to complete to comments.

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Thursday, January 21, 2021

Complete as you see fit for time:

 

Complete as you see fit for time:

 

100 Supine Dowel Rows

100 Alternating Opposite Hand to Foot V-ups

100 Double Milk Jug Overhead Squat Front Raise

100 Left Leg Forward/Reverse Hops Over Dowel

100 Right Leg Forward/Reverse Hops Over Dowel

100 Reverse Bridge Alternating Leg Raises

 

 

Coach’s notes:

Post rep scheme, order and time to complete to comments.

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Monday, December 28, 2020

Complete in any order and as you see fit for time:

100 Shoulder on Box/Couch Jump Overs
100 Milk Jug Plank Rotations (50/side)
100 Double Milk Jug Dowel Front Squats
100 Double Milk Jug Swings
100 Switch Lunges
100 Front Plank Opposite Leg/Arm Raises

Coach’s notes:

Post rep scheme, order and time to complete to comments.

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Comments: 1

Thursday, December 24, 2020

Complete as the “12 Days of Christmas” for time:

  1. Inverted Burpee
  2. Pistols
  3. Plyo Push-ups
  4. Crab Walks – 10 ft.
  5. Pike Raises
  6. Handstand Hip Touches
  7. Box Jumps
  8. Double Milk Jug Swings
  9. Dowel Supermans
  10. Double Milk Jug Dowel Overhead Walking Lunges – 5/leg
  11. Hamstring Curls
  12. Burpees to Box Jumps

Coach’s notes:

Post time to complete to comments.

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Comments: 2

Sunday, December 20, 2020

A. Complete for time:

100 Glute Raises
100 Double Milk Jug Push Jerk
100 Prone Back Extensions
100 Double Milk Jug Thrusters
100 Candlesticks

B. Spend 10-15 minutes stretching.

 

 

Coach’s notes:

Post time to complete to comments.

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Saturday, December 12, 2020

Complete as you see fit for time:

50 Bear Crawl Side Shuffles – 10 ft. (25/direction)
100 Double Milk Jug Swings
50 Front Plank to Reverse Plank Switches (25 each position)
100 Double Milk Jug Front Rack Walking Lunges (50/leg)
50 Double Milk Jug Sotts Press
100 Double Milk Jug Sumo Deadlift High Pull

Coach’s notes:

Post time to complete to comments.

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Comments: 1

Wednesday, December 2, 2020

For time complete:

100 Air Squats

*For every break perform 10 double milk jug swings

100 Milk Jug Shoulder Press

*For every break perform 5 burpees

100 Single Leg Milk Jug Deadlifts (50/leg)

*For every break perform 5 milk jug front squats

100 Milk Jug Push Jerk

*For every break perform 5 milk jug lateral raises

100 Air Squats

*For every break perform 10 double milk jug swings

Coach’s notes:

Post time to complete to comments.

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Tuesday, November 24, 2020

Completely any order for time:

50 Tuck Jumps
50 Milk Jug Thrusters
50 Side Shuffle – 10ft.
50 Lateral Raises 
50 Hollow Rocks
50 Double Milk Jug Overhead Squats
* Perform 3 burpees every minute.

Coach’s notes:

Post time to complete to comments.

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Comments: 7

Saturday, November 14, 2020

Circuit Breaker Zoom WODs

“Get Your Pump On” – Complete for time:

120 Bent Over Milk Jug Rows
*For every break in set, perform 5 burpees.
100 Milk Jug Shoulder Press
*For every break in set, perform 10 jumping jacks
80 Milk Jug Double Bicep Curls
*For every break in sets, perform 10 tuck jumps.
60 Overhead Milk Jug Tricep Extensions
*For every break in set, perform 10 supermans.
40 Milk Jug “Y” Raises
*For every break in set, perform 10 switch lunges.
20 Milk Jug Bent Over Reverse Flys
For every break in set perform 20 milk jug thrusters.
FINISH WITH 100 MILK JUG THRUSTERS.

 

Coach’s notes:

Post set breakdown and time to complete to comments.

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Comments: 2

Wednesday, November 4, 2020

Complete as you see fit for time:

60 Alternating Kettlebell Zercher Forward Lunges – 2.0/1.5 pood
50 Strict Pull-ups
40 Burpees Over Box – 30”/24”
30 KB Swings – 2.0/1.5 pood
20 Windshield Wipers
10 Rope Climbs

Coach’s notes:

Post rep scheme and time to complete to comments.

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Comments: 13