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Archives: Core

Thursday, May 27, 2021

As Many Rounds As Possible (AMRAP) in 40 minutes of:

Run 400m (approx. 1 min out)
28 Double Milk Jug Thruster
20 Alternating Front Plank Twisting Grapplers (10/side)
12 Supermans

Coach’s notes:

Post rounds and reps complete to comments.

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Wednesday, April 21, 2021

A1.  Dowel Muscle Clean/Dowel Power Clean/Dowel Hang Power Clean – 7/7/7 X 5 sets, rest 45-60s

A2.  Hands At Ears Back Extensions – 15-20 reps X 5 sets, rest 45-60s

A3.  Reverse Skipping – AMRAP in 90s X 5 sets, rest 45-60s

A4.  Double Milk Jug Thrusters – AMRAP in 45s X 5 sets, rest 45-60s

A5.  Hollow Rocks – 15-20 reps X 5 sets, rest 45-60s

 

Coach’s notes:

Post results for all sets to comments.

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Thursday, March 4, 2021

Complete 5 rounds for reps of:

40s Side Plank Raises – Left
20s REST
40s Side Plank Raises – Right
20s REST
40s Forward/Reverse Single Leg Hops Over Dowel – Left
20s REST
40s Forward/Reverse Single Leg Hops Over Dowel – Right
20 REST
40s Double Milk Jug Press from Squat
20s REST
40s Get-ups
20s REST

 

Coach’s notes:

Post reps per round and all totals to comments.

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Monday, January 25, 2021

 

21, 15, 9 rep rounds for time of:

Supine Dowel Row
Hands on Box Jump Overs


REST 3:00

21, 15, 9 rep rounds for time of:

Inverted  Burpees
Dowel V-ups

REST 3:00

21, 15 , 9 rep rounds for time of:

DMJ Overhead Squat/Shoulder Press
Handstand Push-ups

 

Coach’s notes:

Post time for each couplet and total working time to comments.

WOD Leaderboard
Comments: 3

Tuesday, December 1, 2020

A. Tabata Intervals for reps of:

  1. Front Plank “Jumping Jacks”
  2. Elbows Out Bent Over Milk Jug Row
  3. Tuck Jumps
  4. Push-up
  5. Split Squat – Alternate leg per round.

B. Spend 15 minutes stretching.

 

Coach’s notes:

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

WOD Leaderboard
Comments: 1

Monday, December 1, 2020

A1.  Alternate Dowel High Hang Power Clean with Above Knee Hang Power Clean – 20 reps (10 each) X 5 sets, rest 30-45s

A2.  Dowel Superman’s – 12-20 reps X 5 sets, rest 30-45s

A3.  Dowel High Hang Squat Clean – 15 reps X 5 sets, rest 30-45s

A4.  Dowel V-up – 10-15 reps X 5 sets, rest 30-45s

B.  Spend 10 minutes working on scales.

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 2

Thursday, November 26, 2020

A1.  Wall Walks – 5 (controlled) reps X 5 sets, rest approx. 90s

A2.  Alternating Leg Wall Sit – 8-12 reps/leg X 5 sets, rest approx. 90s

A3.  Side Plank Raises – 10-14/side X 5 sets, rest approx. 90s

A4.  Switch Lunges – 60s X 5 sets, rest approx. 90s

 

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 1

Wednesday, November 18, 2020

A1. GHD raise – 6-10 reps x 5 sets, rest 60-90s

A2. Seated Doubel Milk Jug External Rotation – 10-15 reps @ 3010 x 5 sets, rest 60-90s

A3. Hallow Rocks – 8-15 reps x 5 sets, rest 60-90s

A4. Push Ups – 10-15 reps @3030 x 5 sets, rest 60-90s

A5. Supermans – 10-15 reps x 5 sets, rest 60-90s

 

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
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Monday, November 9, 2020

A1. Dumbbell Deadlift – 10-12 reps x 5 sets, rest approx. 90s

A2. Reverse Double Unders – 25 reps x 5 sets, rest approx. 90s

A3. Peg Board Ascent – 2-3 reps (unbroken) x 5 sets, rest approx. 90s

A4. Back Extension – 10-15 reps x 5 sets, rest approx.. 90s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 5

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.

WOD Leaderboard
Comments: 13