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Archives: Core

Thursday, January 23, 2020

WOD:

5 rounds for time(s) of:

5 Strict Chest to Bar Pull-ups
10 Overhead Squats -135#/95#
15 V-ups
REST 90s

With any time remaining work on your reverse skipping.  

TT WOD – Gymnastics-

A1.  L-sit holds – 5s hold X 3-4/set X  3 sets, rest 60-90s

Notes:  Elbow to shoulder width, external rotation of shoulder, drive shoulders down, start with a short level (knees bent), drive hips and knees up and forward, which drives shoulders back, should not feel front of shoulder, extend lever after 5s hold achieved, 1st one leg (alternating), then both legs.

A2.  Lat activation push back with hollow body – 4-6 reps with pause at top X 3 sets, rest 60-90s

A3.  Prone straight arm shoulder extension with plate – 8-12 reps @ 2022 X 3 sets, rest 60-90s

Notes:  Wrists neutral, keep arms close to body and body active in hollow.

B1.  Headstand pike raises – 4-6 reps @ 5050 X 3 sets, rest 60-90s

B2.  Ring Invert – 4-6 reps @ controlled tempo X 3 sets, rest 60-90s

B3.  Reverse plank (superman) hold – 30-60s X 3 sets, rest 60-90s

Notes:  knees bent as scale, rower with parallettes as progression.

Coach’s notes:

Post time per round and total working time for WOD and results for all TT Gymnastics to comments.

WOD Leaderboard
Comments: 13

Monday, January 20, 2020

A1.  Overhead Barbell Walking Lunges – 10 steps (5/leg) X 5 sets, rest 90-120s

Compare to Friday, April 7, 2017

A2.  Peg Board Ascents – 2 (unbroken) X 5 sets, rest 90-120s

Compare to Monday, April 15, 2019

 

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 6

Tuesday, January 14, 2020

WOD:

Complete for time:

5 Rope Climbs
27 GHD Sit-up
4 Rope Climbs
21 GHD Sit-ups
3 Rope Climbs
15 GHD Sit-ups
2 Rope Climbs
9 GHD Sit-ups
1 Rope Climb

TT WOD – Gymnastics:

A1.  Straight Arm Supine Hip to Bar (with swing) – 8-12 reps X 4 sets, rest approx.. 60s

A2.  Hollow Body Handstand Pike to Wall with Med Ball – 8-12 reps with 3s hold X 4 sets, rest approx. 60s

A3.  Strict False Grip Ring Pull-up – 5-6 reps X 4 sets, rest approx.. 60s

B1.  Prone Overhead Dowel Raises – 8-12 reps with 3s hold X 3 sets, rest approx. 60s

B2.  Banded Lat pull Down in Standing Hollow (compression) – 60s @ 3011 X 3 sets, rest approx. 60s

B3.  Prone Banded Abduction Raises – 8-12 reps with 3s hold X 3 sets, rest approx. 60s

Coach’s notes:

Post time to complete couplet for WOD and all result for Gymnastics TT to comments.

WOD Leaderboard
Comments: 9

Monday, January 6, 2020

6 rounds for load(s) and time(s) of:

5 Clean and Jerk
10 Bar Muscle-ups
20 V-ups
REST 3:00

Coach’s notes:

Post load and time per round plus total working time to comments.

WOD Leaderboard
Comments: 11

Thursday, December 19, 2019

WOD:

Working only every odd minute for 25 minutes (total time) complete AS Many Reps As Possible (AMRAP) of:

8 Pike Raises over Kettlebell
8 Deck Squats 1.5/1.0 poor
8 Burpees over Box – 24”/20”

TT WOD – Snatch:

A. Snatch High Pull/Muscle Snatch/Power Snatch – 1/1/2 X 5-7 sets, rest 90-120s

B. Hang Power Snatch – 3, 3, 3, 3, 2, 2, 2, 2, 2

Coach’s notes:

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

WOD Leaderboard
Comments: 5

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

Saturday, December 7, 2019

TT WOD – Partner:

In partner complete for time:

75 Kettlebell swings (1.5/1.0 pood)while partner holds kettlebell (bottoms up) at top
75 Double unders (each) while partner holds a ring support
75 Box jumps (24”/20”) while partner holds wall sit
75 Cal row while partner holds a front plank
75 Medicine ball cleans (20#/14#) while partner holds med ball overhead 
75 Burpees while partner hangs from the bar

WOD:

A1.  Shuttle Sprints – 1 rep X 5 sets, rest approx. 90s

Note: 10, 20, 30, 40 ft. for sprints

A2.  Inverted Burpee – 7 reps X 5 sets, rest approx. 90s

A3.  Hip Extension – 10 reps @ 3030 X 5 sets, rest approx. 90s

A4.  Double Unders – 25 reverse or 75 single X 5 sets, rest approx. 90s

Coach’s notes:

Post time to complete Partner WOD and results for all WOD sets to comments.

WOD Leaderboard
Comments: 1

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

Tuesday, November 27, 2019

3 rounds for time of:

10 Power Cleans – 185#/115#
15 Back Extensions
20 Lateral (two foot) Hops over a Dowel – 24”/20” (10 each way)
25 Sit-ups

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 8