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Lifting Ourselves and One Another

Archives: Core

Monday, June 20, 2022

On a 10:00 clock for reps:
2:00 double-unders
2:00 sit-ups
1:30 double-unders
1:30 sit-ups
1:00 double-unders
1:00 sit-ups
:30 double-unders
:30 sit-ups

Post-workout:
Accumulate:
100 GHD hip extensions

Coach’s notes:

Post reps complete per movement, per set and all totals to comments.

WOD Leaderboard
Comments: 4

Friday, June 17, 2022

7 sets for load:
3 power snatches

Post-workout:
Accumulate:
75 GHD sit-ups

Coach’s notes:

Post load for all sets of power snatch to comments.

WOD Leaderboard
Comments: 2

Friday, June 10, 2022

A. For time:
50 GHD hip extensions
20 kipping pull-ups
25 GHD hip extensions
20 kipping pull-ups
50 single-leg squats
20 kipping pull-ups
25 single-leg squats
20 kipping pull-ups

Post-workout:
3-5 sets each with a partner:
:40 GHD Superman hold
Max alternating single-leg V-ups
– P1 holds the GHD superman while P2 performs max alternating single-leg V-ups. Partners switch after :40.

-Rest as needed between sets.

Coach’s notes:

Post time to complete A and notes for post-workout to comments.

WOD Leaderboard
Comments: 1

Tuesday, June 7, 2022

AMRAP 9:
15 KB swings (24/32 kg)
50-ft handstand walk

Post-workout:
B1.  Twisting Med Ball Wall Toss – 10-15/side X 3 sets, rest as needed btw.

B2.  Peg Board Ascents – 1-3 reps X 3 sets, rest as needed.

Coach’s notes:

Post rounds and reps complete for AMRAP and results for post-workout to comments.

WOD Leaderboard
Comments: 1

Friday, May 27, 2022

5 rounds for time:
63 double-unders
15 box jump-overs (20/24 in)
9 hang squat cleans (75/115 lb)
– Athletes must step down from the top of the box.

Post-workout:
2 sets:
1:00 hip extensions
Max-effort L-sit hold
– Rest 1:00-1:30 between movements.

Coach’s notes:

Post time to complete WOD and notes for post-workout to comments.

WOD Leaderboard
Comments: 2

Tuesday, May 24, 2022

On a 20:00 clock:
10 rounds:
3 front squats
1:00 calories on any machine
– Increase front squat load as desired.

Post-workout:
On a 3:00 clock:
Max-effort plank hold
– Rest as little as possible/try to go unbroken.
– Add load for athletes who can perform 3:00 unbroken.

Coach’s notes:

Post the load for each set of front squats and cals per round on the erg. Post plank results as well.

WOD Leaderboard
Comments: 4

Tuesday, May 17, 2022

A. 7 rounds for reps:
15 DB deadlifts (35/50 lb)
1:00 calorie bike
– Rest 1:00

B.  Post-workout:
5 sets each with a partner:
:45 DB front-rack hold
Max GHD sit-ups
– P1 holds the front rack while P2 performs max GHD sit-ups. Partners switch after :45

Coach’s notes:

Post reps per round, per movement and all totals for A and load and reps per round for B to comments.

WOD Leaderboard
No Comments

Wednesday, May 11, 2022

5 sets for load:
Sumo deadlifts
12-10-8-6-4

Post-workout:
3 sets:
20 GHD hip extensions
20 GHD back extensions

Coach’s notes:

Post load for each set to comments.

WOD Leaderboard
Comments: 1

Tuesday, May 10, 2022

For time:

42 GHD sit-ups
21 front squats (125/185 lb)
30 GHD sit-ups
15 front squats
18 GHD sit-ups
9 front squats

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 4

Friday, May 6, 2022

A. For time:
3-6-9-12-15-15-12-9-6-3:
Deadlifts (105/155 lb)
Box jump-overs (20/24 in)
– Athletes stand at the top of the box and step down.

B. Post-workout:
4 sets:
:30 side plank/side
1:00 GHD sit-ups

Coach’s notes:

Post time to complete A and results for B to comments.

WOD Leaderboard
Comments: 3