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Archives: Dumbbells

Tuesday, August 21, 2018

WOD:

Back Squat – 1 ¼  /1/1/1 X 7 sets, rest 2-3:00

TT WOD: Off Season:

A1.  Barbell Bicep Curl – 7-9 reps @ 3010 X 4 sets, rest 60-90s

A2.  Lying (Supine) Dumbbell Tricep Extensions – 7-9 reps @ 3010 X 4 sets, rest 60-90s

B1.  Pronated Bent Over Barbell Row – 8-10 reps @ 3011 X 3 sets, rest 60s

B2.  Dumbbell (thumbs up) Front Raise – 8-10 reps @ 3011 X 3 sets, rest 60s

B3.  Bent Over Dumbbell Reverse Fly – 8-10reps @ 3011 X 3 sets, rest 60s

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
No Comments

Sunday, August 19, 2018

3 rounds for reps of:

1:00 Dumbbell Front Squat – 50#/35#/hand
1:00 Back Extensions
1:00 Push Jerk – 115#/75#
1:00 Row (cals)
1:00 Rest

Coach’s notes:

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

WOD Leaderboard
Comments: 2

Tuesday, August 14, 2018

6 rounds for load(s) and time(s) of:

8 Dumbbell Box Step Overs
12 GHD Sit-ups
16 Shuttle Sprints – 20 feet
Rest 2:00

Coach’s notes:

Post load and height for box step overs, time per round and total working time to comments.

WOD Leaderboard
Comments: 7

Saturday, August 11, 2018

6 Rounds for distance, loads and time(s):

6 Broad Jumps
8 Back Squat
10 Single Arm Dumbbell Push Jerk – (5/arm)
Jerk (5/arm)

Rest 3:00

Coach’s notes:

Post distance jumped, load for squat and push jerk, time per round and total working time to comments.

WOD Leaderboard
Comments: 4

Tuesday, August 7, 2018

As Many Reps As Possible (AMRAP) for 12 (24 mins total) rounds of:

WOD:

30s Work – Row for cals
30s Rest
30s Work – Medicine Ball Cleans – 20#/14#
30s Rest

TT WOD – Off Season:

A1.  Barbell Bicep Curl – 10-12 reps @ 3010 X 4 sets, rest 60-90s

A2.  Lying (Supine) Dumbbell Tricep Extensions – 10-12 reps @ 3010 X 4 sets, rest 60-90s

B1.  Pronated Bent Over Barbell Row – 10-12 reps @ 3011 X 3 sets, rest 60s

B2.  Dumbbell (thumbs up) Front Raise – 10-12 reps @ 3011 X 3 sets, rest 60s

B3.  Bent Over Dumbbell Reverse Fly – 10-12 reps @ 3011 X 3 sets, rest 60s

 

Coach’s notes:

Post reps per exercise and all totals to comments.

WOD Leaderboard
Comments: 7

Tuesday, July 31, 2018

WOD:

“Isabel”
For time:
30 Snatch – 135#/95#
*every time you break perform 50 double unders.

TT WOD: Off Season

A1.  Alternating Dumbbell Bicep Curls – 7-9 reps @ 3010 X 4 sets, rest 60-90s

A2.  Lying (Supine) Barbell Tricep Extension – 7-9 reps @ 3010 X 4 sets, rest 60-90s

B1.  Standing Dumbbell Lateral Raise – 8-10 reps @3011 X 3 sets, res 10s

B2.  Bent Over Banded Lat Row – 12-15 reps @ 3011 X 3 sets, rest 10s

B3.  Bent Over Banded Lat Pull – 20 reps @ 10X0 X 3 sets, rest 90s

Coach’s notes:

Post time number of sets and time to complete to comments.

WOD Leaderboard
Comments: 6

Monday, July 30, 2018

As Many Rounds As Possible (AMRAP) in 25 minutes of:

1 Peg Board Climb
40 ft. Crab Walk
10 Toes to Bar
40ft. Dumbbell Overhead Walking Lunge – 50#/35#/hand
1 Rope Climb

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 5

Friday, July 27, 2018

3 Rounds for time of:

10 Ring Muscle-ups
20 Dumbbell Hang Squat Cleans – 50#/35#/hand
40 ft. Unbroken Handstand Walk

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 6

Tuesday, July 24, 2018

WOD

 

50, 40, 30, 20, 10 rep rounds for time of: 

Push-ups

Sit-ups

*Complete 2 Legless Rope Climbs after each round

TT WOD: Off Season

A1.  Alternating Dumbbell Bicep Curls – 8-10 reps @ 3010 X 4 sets, rest 60-90s

A2.  Lying (Supine) Barbell Tricep Extension – 8-10 reps @ 3010 X 4 sets, rest 60-90s

B1.  Standing Dumbbell Lateral Raise – 10- 12 reps @3011 X 3 sets, res 10s

B2.  Bent Over Banded Lat Row – 12-15 reps @ 3011 X 3 sets, rest 10s

B3.  Bent Over Banded Lat Pull – 20 reps @ 10X0 X 3 sets, rest 90s

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 9

Sunday, July 22, 2018

5 rounds for time(s), load(s) and height(s) of:

15/12 Cal Bike/Row/Ski
20 Box Jumps
10 Single Arm Alternating Dumbbell Shoulder Press (5/side)
10 Single Arm Alternating Dumbbell Push Press (5/side)
REST 2:00

Coach’s notes:

Post all results to comments.

WOD Leaderboard
Comments: 1