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Archives: Dumbbells

Monday, December 9, 2019

Tabata intervals for reps of:

  1.  Rope Hang/Hold
  2.  Wallballs – 20#/14#
  3.  Deadlift – 225#/150#
  4.  Dumbbell Bear Crawl – 45#/30#/hand

 

Coach’s notes:

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

WOD Leaderboard
Comments: 2

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

Monday, November 25, 2019

Partitioning as you choose, complete 5 rounds for time(s) of:

50 ft. Handstand Walk
40 Squats 
30 Pull-ups
20 Dumbbell Front Squats – 50#/35#/hand
10 Muscle-ups
REST 2:00

Coach’s notes:

Post time per round, total working time and partition notes to comments.

WOD Leaderboard
Comments: 10

Tuesday, November 5, 2019

WOD:

A.  As Many Rounds As Possible in 7 minutes of:

1 Rope Climb
5 Dumbbell Thrusters – 50#/35#
9 Box Step Over – single DB

REST 2:00

B.  As Many Rounds As Possible in 7 minutes of:

3 Muscle-ups
7 Sumo Deadlift High Pull -95#/65#
11 Push-ups with hand release

TT WOD – Upper Body Accessory:

A1.  Decline DB Bench Press – 10 reps X 4 sets, rest 30s.

A2.  Inverted Barbell Row – 15 reps X 4 sets, rest 30s.

B.  AMRAP 5 mins: 

Ring dips x 6

 Plyo push-up x 6

C.  Hollow rocks: 5 minute max reps.

D.  AMRAP  5 minutes:

    Banded tricep push-downs x 25

    Banded pull-downs x 25

 

E1.  Banded pull-aparts – 25 reps X 3 sets, rest 30s

E2.  Zottman curls – 10 reps X 3 sets, rest 30s

Coach’s notes:

Post rounds and reps complete for both triplets in WOD to comments. Post all results for TT WOD to comments.

WOD Leaderboard
Comments: 5

Sunday, November 3, 2019

A1.  Alternating Single Arm Dumbbell Split Jerk – 4 reps/arm X 5 sets, rest 90-120s

A2.  Back Scales – As Many Seconds As Possible per side X 5 sets, rest 90-120s

A3.  V-ups – 10-15 reps X 5 sets, rest 90-120s

A4.  Squat Snatch – 3 reps (touch and go) X 5 sets, rest 90-120s

Coach’s notes:

Post results for all sets to comments

WOD Leaderboard
Comments: 2

Saturday, October 26, 2019

TT WOD – Partner:
 
A.  Partner 1 completes a 1000m row while partner 2 completes Fran. If one partner finishes first, partners may divide the remaining work. Then partners switch, with partner 1 performing Fran and partner 2 performing the 1000m row. Again work may be divided as you see fit once one partner is complete.  
 
NO REST
 
B. Complete Isabel as partners dividing work as you see fit. 
 
NO REST
 
C.  Complete Grace as partners dividing work as you see fit. 
 
NO REST. 
 
D. Partner 1 completes a 1000m row while partner 2 completes 50 single dumbbell box step overs – 50#/35# @ 20″ box for all . If one partner finishes first, partners may divide the remaining work. Then partners switch, and again, work may be divided as you see fit once one partner is complete.  
 
WOD: 
 
Alternating Every Minute on the Minute for 20 minutes complete:
 
5 Bar Pull Overs + 15 Push-ups in the 1st minute. 
50 Double Unders in the 2nd minute. 

Coach’s notes:

Post time to complete Partner WOD and notes for rounds and reps complete in EMOM for WOD to comments.

WOD Leaderboard
Comments: 4

Thursday, October 17, 2019

WOD:

A1. Double Unders – AMRAP in 1:30 X 5 sets, rest approx. 90s

A2.  Dumbbell Turkish Get-Up – 5 reps/arm X 5 sets, rest approx. 90s

With any time remaining work on your inverts – handstand walks, holds and/or push-ups and ring inverts and levers. 

TT WOD:

“Simple and Sinister”

100 1-arm KBS with a goal of sub 5 minutes. Can laternate arms as you see fit. Immediately following the 100 swings, perform 10 alternating Turkish Get Ups for quality.

Rest 3 – 5 minutes

A1. Dual KB front rack box step ups (focus on proper knee tracking and upright torso) – 8 reps. No rest. 3 – 4 sets.

A2. 30 Russian twists with a KB x 3-4 sets. Rest 60 – 90s.

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 3

Saturday, October 12, 2019

TT WOD – Partner

In partners complete for time:

2500m row alternating at 250m each
100 push-ups alternating at 10 each
75 Synchronized Box Jumps – 24”/20”
50 Synchronized V-ups
25 Rope Climbs
50 Synchronized Kettlebell Swings – 1.5/1.0 mood
75 – Wallballs – 20#/14#
100 Deadlift – 135#/95#
2500m row alternating at 250m each

WOD

3 rounds for reps of:

1:00 Left Hand Dumbbell Overhead Walking Lunges – 50#/35#
1:00 Muscle-ups
1:00 Double Unders
1:00 Right Hand Dumbbell Overhead Walking Lunges
1:00 REST

Coach’s notes:

Post time to complete Partner WOD and reps per movement, per round and all totals for WOD to comments.

WOD Leaderboard
Comments: 1

Monday, October 7, 2019

5 rounds for time of:

Run 400m
10 Dumbbell Front Squats – 50#/35#/hand
35 Double Unders

Coach’s notes:

Post time to complete to comments

WOD Leaderboard
Comments: 16

Sunday, September 29, 2019

A1.  Single Leg Dumbbell Split Squat – 8-12 reps/leg @ 3030 X 5 sets, rest 90-120s

A2.  Back (hip) Extension – 12-15 reps @ 3030 X 5 sets, rest 90-120s

Between sets practice front and back scales.

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 3