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Archives: Core

Sunday, September 6, 2020

Complete each set in any order:

A. 20 Bar Pull-overs

B.  30 D-ball Over Alternating Shoulder – choose load

C.  15 Squat Snatch – 135#/95#

D.  120s AMRAP Box Jumps – 24”/20”

E.  Handstand Walk AFAP in one set

Coach’s notes:

Post order completed and results for each set to comments.

WOD Leaderboard
Comments: 4

Wednesday, August 5, 2020

Tabata Intervals for reps of:

  1. Toes to Rings
  2. Alternating Dumbbell Ground to Overhead – 50#/35#
  3. Hip and Back Extension
  4. Side Shuffle – 20 ft.

Coach’s notes:

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

WOD Leaderboard
Comments: 7

Thursday, July 30, 2020

A1.  Barbell Overhead Forward Lunge – 20 reps (10/side) X 5 sets, rest approx. 2:00

A2.  Muscle-ups – 12 reps X 5 sets, rest approx. 2:00

 

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 3

Friday, July 17, 2020

A. As Many Rounds As Possible (AMRAP) in 5 minutes of:

5 Right Arm Dumbbell Overhead Squats – 50#/35#
5 Left Arm Dumbbell Overhead Squats
10 GHD Sit-ups

B. As Many Rounds As Possible (AMRAP) in 5 minutes of:

10 Ring Dips
10 Sumo Deadlift High Pull – 95#/65#

C. As Many Rounds As Possible (AMRAP) in 5 minutes of:

20 Medicine Ball Tosses (10/side)
40 Double Unders

D. As Many Rounds As Possible (AMRAP) in 5 minutes of:

10 Candlesticks
20 Squats

Coach’s notes:

Complete each AMRAP couplet and post rounds and reps complete for each to comments.

WOD Leaderboard
Comments: 8

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