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Archives: Core

Thursday, July 9, 2020

7 rounds for time(s) of:

Run 400m
10 Toes to Bar
10 Power Snatch – 95#/65#
REST 2:00

Coach’s notes:

Post time per round and total working time to comments.

WOD Leaderboard
Comments: 10

Sunday, July 5, 2020

As Many rounds as possible in 30 minutes:

5 Hang Dumbbell Clean and Push Jerk/5 Double Dumbbell Swings
10 Dumbbell Burpees (no jump)
15 V-ups
REST 2:00

Coach’s notes:

Choose your own weight for the dumbbell complex and burpee. Post time per round and number of rounds complete.

WOD Leaderboard
Comments: 6

Friday, June 26, 2020

A1.  Dumbbell Bench (med ball) Press – 10 reps @ 3010 X 5 sets, rest 90s
 
A2.  Pull-ups – 20 reps X 5 sets, rest 90s
 
A3.  V-ups – 15 reps X 5 sets, rest 90s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 6

Monday, June 8, 2020

At Home WOD:

As Many Rounds As Possible in 20 minutes of:

10 Left Side Milk Jug Side Plank with Rotation
10 Tuck Jumps
10 Right Side Milk Jug Side Plank with Rotation
10 Hamstring Curls
10 Chair Dips

WOD:

As Many Rounds As Possible in 20 minutes of:

10 Left Side Dumbbell Side Plank with Rotation – 15#/10#
10 Tuck Jumps
10 Right Side Dumbbell Side Plank with Rotation
10 Hamstring Curls
10 Ring Dips

No Comments

Sunday, June 7, 2020

At Home WOD and WOD:

A1.  Alternating Knee to Elbow Crunch – AMRAP X 5 sets, rest approx. 60s

A2.  Handstand Push-ups – 5-7 reps X 5 sets, rest approx. 60s

A3.  Alternating Single Leg Squats (Pistols) – 20-30 (total) reps X 5 sets, rest approx. 60s

A4.  Superman Hold – AMSAP X 5 sets, rest approx. 60s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 1

Tuesday, May 26, 2020

At Home WOD:

A1.  Front Plank Ball Figure 8’s – 10/side X 4 sets, rest approx. 30s

A2.  3 Position Back Extension (side bend) – 8-12 reps X 4 sets, rest approx. 30s

A3.  Alternating Knee to Elbow Crunch – 8-12 reps/side X 4 sets, rest approx. 30s

A4.  L-sit Hold – 15-30s X 4 sets, rest approx. 30s

 

WOD

A1.  Power Snatch – 3 reps X 5 sets, rest 6-90s

A2.  Strict Toes to Bar – 6-10 reps @ 3030 X 5 sets, rest 60-90s

A3.  Hip and Back Extensions – 10-15 reps (controlled tempo) X 5 sets, rest 60-90s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
No Comments

Sunday, May 24, 2020

At Home WOD

5 rounds for time of:

55 Double Unders
25 Sumo Deadlift High Pull
15 Side Plank Raises/side
*Perform 8 Dowel Clean and Push Jerk every 2:00

WOD

5 rounds for time of:

55 Double Unders
15 Sumo Deadlift High Pull – 95#/65#
10 Side Plank Raises/side
*Perform 8 Dowel Clean and Push Jerk every 2:00 – 95#/65#

 

 

          

Coach’s notes:

Post time to complete WOD to comments.

WOD Leaderboard
No Comments

Saturday, May 23, 2020

At Home WOD and WOD

Tabata Intervals for Reps of:

  1. Pike Raises
  2. Handstand Hold/Rotations
  3. Box Jumps
  4. Crab Walk

Coach’s notes:

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

WOD Leaderboard
No Comments

Friday, May 16, 2020

At Home WOD:

5 Rounds for time(s) of:

15 Box Jumps
20 Double Milk Jug Power Snatch
25 Alternating Basketball Front Plank Holds
REST 2:00

 WOD

A. Practice SLIPS for 20 minutes.

B. 5 Rounds for time(s) of:

15 Box Jumps
10 Power Snatch
5 Bar Muscle-ups
REST 2:00

Coach’s notes:

Post time per round and total working time to comments.

WOD Leaderboard
Comments: 3

Tuesday, May 12, 2020

At Home WOD and WOD:

A1. Crow support or free handstand practice – work to achieve 15-60 sec x 5 sets, rest 60-90 seconds

A2. Superman raises – 30-60 seconds x 5 sets, rest 60-90s

A3. Strict Pull Ups – AMRAP x 5 sets @3011 x 5 sets, rest 60-90s

A4. GHD Raise – 6-8 (8-12) reps x 5 sets, rest 60-90 s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 1