Archives: Dumbbells
Thursday, June 6, 2019
WOD:
A1. Rope Climb – 3 reps X 5 sets, rest approx. 90s
A2. Turkish Get-up – 6 reps/arm X 5 sets, rest approx. 90s
Compare to Friday, August 3, 2018
A3. Power Clean – 4 reps (touch and go) X 5 sets, rest approx.. 90s
TT WOD – Accessory:
A1. Strict Eccentric (pull-up) Press Away Lower – 7-9 reps @ 40X1 X 5 sets, rest 90-120s
A2. Seated Dumbbell External Rotation and Press – 10 -12 reps (control) X 5 sets, rest 60-90s
B1. Banded Lateral Rear Delt Fly – AMRAP @ 20X0 in 60s X 4 sets, rest 60s
B2. Banded Straight Arm Lat Pull Down – AMRAP in 60s @ 20X1 X 4 sets, rest 60s
B3. Bottoms Up Kettelbell Overhead Hold – 60s X 4 sets, rest 60s
Note: If you complete 60s hold, then move slowly from shoulder to Overhead and back at 5050 for the 60s.
Saturday, June 1, 2019
TT WOD – Partner”
For time in partners complete:
3:00 Cumulative Handstand Hold (1:30 each)
*For each time you or your partner comes off the wall both partners perform 5 Devil’s press @ 50#/35#. Accumulate the penalties and perform after the handstand hold.
NO REST
3:00 Deadlift hold (3:00 each) at 225#/155#
*For each break in either partners in the hold both will perform 5 synchronized burpees.
NO REST
Perform 40 Dumbbell Front Squats each at 50#/35#/hand
*For each break in either partners’ squats both partners must perform 1 rope climb.
NO REST
Perform 40 Dumbbell Shoulder to Overhead each at 50#/35#/hand
* For each break in either partners shoulder to overhead both partners must perform 10 switch lunges
WOD:
10 rounds for distance of:
30s work/90s rest – choose your erg.
Coach’s notes:
Post time to complete partner WOD and distance for each round in WOD to comments.
WOD LeaderboardThursday, May 23, 2019
WOD:
A1. Single Arm Alternating Dumbbell Press – 8-10 reps/arm X 4 sets, rest 60-90s
A2. Power Clean – 5 reps (touch and go) X 4 sets, rest 60-90s
B1. Medium Grip Behind the Neck Barbell Press – 8-10 reps X 4 sets, rest 60-90s
B2. Legless Rope Climb – 2 reps X 4 sets, rest 60-90s
TT WOD – Accessory:
A1. Strict Eccentric (Pull-up) Press Away Lower – 6-8 reps @ 40X1 X 5 sets, rest 90-120s
A2. Seated Dumbbell External Rotation and Press – 8-10 reps (control) X 5 sets, rest 60s
B1. Banded Lateral rear Delt Fly – AMRAP @ 20X0 in 60s X 4 sets, rest 60s
B2. Banded Straight Arm Lat Pull Down – AMRAP in 60s @ 20X1 X 4 sets, rest 60s
B3. Bottoms up Kettlebell Overhead Hold – 60s X 4 sets, rest 60s
Notes: If you complete 60s hold, then move from shoulder to overhead and back slowly at 5050 for the 60s.
Tuesday, May 14, 2019
WOD:
A1. Seated Dumbbell Single Arm Alternating Shoulder Press – 8 reps/arm X 4 sets, rest 60-90s
A2. GHD Sit-ups – 15-25 reps X 4 sets, rest 60-90s
A3. Row – As Many Cals As Possible in 45s X 4 sets, rest 2 mins
TT WOD – Accessory:
A1. Alternating Single Leg Bridge Hold – 8-10 reps/leg at 2s hold X 4 sets, rest 60s-90s
A2. Strict Toes to Bar – 6-8 reps X 4 sets, rest 60-90s
B1. Medicine Ball Hamstring Curl – 8-10 reps @ 30X1 X 4 sets, rest 60-90s
B2. Twisting Medicine Ball Throw – 8-10 reps/side X 4 sets, rest 60-90s
Thursday, May 9, 2019
WOD:
Complete for time:
5 mins of AMRAP Row (Cals)
4 min AMRAP of Dumbbell Clean and Jerk – 50#/35#/hand
3 min AMRAP Ring Rows
2 min AMRAP Switch Lunges
1 min AMRAP Push-ups
Work on muscle-up technique with any time remaining.
TT WOD – Accessory:
A1. Single Arm Alternating Dumbbell Bridge Press – 8-10 reps/arm @ 30X1 X 4 sets, rest 60s
A2. Single Arm Bent Over Unsupported Dumbbell Row – 8-10 reps/arm @ 3011 X 4 sets, rest 60s
B1. Seated Dumbbell External Rotation – 8-12 reps/arm @ 3010 X 3 sets, rest 30-60s
B2. Banded Anti-Rotation Press – 8-10 reps @ 3033 X 3 sets, rest 30-60s
Thursday, April 25, 2019
WOD:
Alternating Every Three Minutes on the Minute (EMOM) for 24 minutes complete
15 Kettlebell Swings – 1.5/1.0 pood
15 Knees to Elbows
15 Box Jumps – 24”/20”
TT WOD – Accessory:
A1. Single Arm Alternating Dumbbell Bridge Press – 8-12 reps/arm @ 30X1 X 4 sets, rest 60s
A2. Single Arm Bent Over Unsupported Dumbbell Row – 8-12 reps/arm @ 3011 X 4 sets, rest 60s
B1. Seated Dumbbell External Rotation – 8-12 reps/arm @ 3010 X 3 sets, rest 30-60s
B2. Banded Anti-Rotation Press – 8-10 reps/side @ 3033 X 3 sets, rest 30-60s
Wednesday, April 10, 2019
Complete As Many Rounds As Possible (AMRAP) in 25 minutes of:
2 Toes to Bar
5 Box Jumps – 30”/24”
10 Alternating Dumbbell Ground to Overhead – 50#/35#
15 Push-ups
4 Toes to Bar
5 Box Jumps – 30”/24”
10 Alternating Dumbbell Ground to Overhead
15 Push-ups
6 Toes to Bar
5 Box Jumps – 30”/24”
10 Alternating Dumbbell Ground to Overhead
15 Push-ups
Etc., increasing by 2 Toes to Bar each round.
Thursday, April 4, 2019
WOD:
5 rounds for load(s) and time(s) of:
50 ft. Handstand Walk
12 Dumbbell Devil’s Press
7 Ring Muscle-ups
Rest 3:00
TT WOD – Accessory:
A. Bottoms up KB Press – 6-8 reps @ 3030 X 4 sets, rest 60-90s
B1. Farmers carry (dumbbells/KB’s) – 60s X 4 sets, rest 60s
Notes: No hook grip and hands must be in center of dumbbell drip (i.e. no touching wrist to dumbbell head)
B2. Overhead Barbell Hold – 60s X 4 sets, rest 60s
C. Plank complex – 30s at front/left/right X 3 sets, rest 30-60s
Notes: Progression to rings
Coach’s notes:
Post time and load per round and total working time to comments for WOD. Post all results for TT WOD to comments.
WOD Leaderboard