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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

Monday, May 11, 2020

At Home WOD:

3 rounds for reps of:

1:00 Alternating Side Lunge into Squat
1:00 Push-ups
1:00 Pike Raises
1:00 Double Milk Jug Push Jerk
1:00 Gorilla Side Shuffle – 10 ft.
1:00 REST

WOD:

A. Barbell Front Rack Walking Lunge – 10 steps/leg X 5 sets, rest 2-3 mins

B. Sumo Deadlift – 5 reps X 5 sets, rest 2-3 mins

Coach’s notes:

Post reps per movement, per round and all totals for At Home WOD and loads for all sets of WOD to comments.

WOD Leaderboard
Comments: 1

Tuesday, May 5, 2020

At Home WOD:

Complete 2 rounds for time of:

30 Dowel Front Squat
30 V-ups
30 Dowel Clean and Jerk
30 Prone Back Extension
30 Dowel Overhead Squat
30 Side Plank Raises, left
30 Dowel Snatch
30 Side Plank Raises, right
30 Split Squat Jumps, left
30 Clap Push-ups
30 Split Squat Jumps, right

WOD:

Complete 2 rounds for time of:

15 Front Squat
30 V-ups
15 Clean and Jerk
30 Prone Back Extension
15 Overhead Squat
30 Side Plank Raises, left
15 Snatch
30 Side Plank Raises, right
15 Split Squat Jumps, left
30 Clap Push-ups
15 Split Squat Jumps, right

Note:  Use 95#/65# bar for all lifting movements.

Coach’s notes:

Post time to complete WOD to comments.

WOD Leaderboard
Comments: 6

Thursday, April 23, 2020

At Home WOD:

A1.  Hip Muscle Snatch – 10-15 reps X 4 sets, rest approx. 30s

A2.  Sotts Press – 10-15 reps X 4 sets, rest approx. 30s

A3.  Snatch Balance from Toes – 10-15 reps X 4 sets, rest approx. 30s

A4.  Snatch – 10-15 reps X 4 sets, rest approx. 30s

B1.  3 Position Prone Superman Back Extension (with Side Bend) – 8-12 reps/side X 3 sets, rest approx. 30s

B2.  Side Plank with Rotation – 8-12 reps X 3 sets, rest approx. 30s

WOD

A. Snatch Balance – 2 reps X 5-7 working sets, rest 90-120s

B. Hang Snatch – 2 reps X 5-7 working sets, rest 90-120s

C. Spend 10 minutes on planks.

 

Coach’s notes:

Post notes for all sets of dowel weightlifting in At Home WOD and loads for all sets to comments for WOD.

WOD Leaderboard
Comments: 2

Sunday, March 29, 2020

At Home WOD:

A1.  Single Leg Split Squat with Front Rack Milk Jugs – 8-12 reps/leg @ 3030 X 4-5 sets, rest 60-90s

A2.  Plyo (Clap) Push-ups – 6-12 reps X 4-5 sets, rest 60-90s

A3.  L-Sit hold – 15-30s X 4-5 sets, rest 60-90s

A4.  Reverse Bridge Hold – 30s X 4-5 sets, rest 60-90s

WOD:

Tabata Intervals for reps of:

  1. Wallballs – 20#/14# to 10’
  2. V-ups
  3. Vertical Jumps – 24”/18”
  4. Back Extension

Coach’s notes:

Post results for all sets in At Home WOD and reps per movement. per exercise and all totals for Tabata intervals in WOD.

WOD Leaderboard
Comments: 3

Saturday, March 28, 2020

At Home WOD

A.  AMRAP in 12 minutes of:

60s Double Milk Jug Front Raise Hold
5 Strict Door Pull-ups

REST 3:00

B.  AMRAP in 12 minutes of:

15 Tuck Jumps
10 Basketball Rotations/Direction/Hand from Front Plank

WOD:

Work to your heaviest in the following clean complex:

2 Hang Power Cleans/2 Squat Cleans/4 Front Squats

Coach’s notes:

Post rounds and reps complete for both couplets in At Home WOD. Post loads for all sets of clean complex for WOD to comments.

WOD Leaderboard
Comments: 7

Monday, March 23, 2020

WOD:

Push Press – 5, 5, 5, 5, 5, 5

At Home WOD:

A1.  Headstand to Press – 6-8 reps X 5 sets, rest 90-120s

A2.  Reverse Towel Person Drag – 30-45s X 5 sets, rest 60-90s

A3.  Hollow Rocks – 10-15 reps X 5 sets, rest 60-90s

A4.  Slippery Floor Hamstring Curls – 8-12 per leg (single leg) or 15-20 reps (with pause, double leg) X 5 sets, rest 60-90s

Coach’s notes:

Those with access doing WOD, post loads for all sets to comments. For the At Home WOD post results for all sets to comments.

WOD Leaderboard
Comments: 4

Friday, March 20, 2020

WOD:

 3 rounds for reps of:

1:00 Wallballs – 20#/14#
1:00 Double Unders
1:00 Strict Pull-ups
1:00 Dumbbell Walking Lunges – 50#/35#/hand

1:00 REST

At Home WOD:

A1.  Superman’s – 8-12 reps with 5s pause X 5 sets, rest 45-60s

A2.  Tuck Jumps – 10-15 reps X 5 sets, rest 45-60s

A3.  Side Bridge with Reach and Rotation – 8-12/side X 5 sets, rest 45-60s

 

A4.  Unassited Milk Jug Get-up – 10-15 reps/side X 5 sets, rest 45-60s

Coach’s notes:

Post reps per movement, per round and all totals to comments for WOD. For At Home WOD, post videos (preferably) and comments (everywhere) regarding all sets to website and Foster Community FB.

WOD Leaderboard
Comments: 6