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Archives: Dumbbells

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.

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 13

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
Comments: 4

Saturday, March 30, 2019

TT WOD – Partner:

2 rounds for reps of:

1:00 AMRAP Wallballs (20#/14#), while your partner hangs on the bar.
1:00 Switch
1:00 AMRAP Deadlift (185#/115#), while partner holds a handstand.
1:00 Switch
1:00 AMRAP V-ups, while partner holds plank
1:00 Switch
1:00 AMRAP Double Unders, while partner holds wall squat
1:00 Switch
2:00 REST

WOD:

A.  Spend 15 minutes working on your single leg lateral jumping. A.  Work on control and speed.  For these components set up 4 squares and practice various patterns for 20-40s each set.  B.  Work on explosiveness and control.  For these components, jump from one leg as high as you can over an obstacle or as far as you can forward and laterally for reps of 4-10 each set.

B.  5 rounds for time of:

10 Side Shuffle – 20 ft.
10 Left Arm Dumbbell Ground to Overhead – 50#/35#
10 Right Arm Dumbbell Ground to Overhead
10 Burpees

Coach’s notes:

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

WOD Leaderboard
Comments: 1

Tuesday, March 26, 2019

1 round for time of:

10 Dumbbell Box Step Up Overs – 50#/35#/hand @ 24”/ 20”
13 Ring Muscle-ups
20 Dumbbell Box Step Up Overs – 50#/35#/hand @ 24”/ 20”
9 Ring Muscle-ups
30 Dumbbell Box Step Up Overs – 50#/35#/hand @ 24”/ 20”
5 Ring Muscle-ups

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 4

Tuesday, March 19, 2019

WOD:

A.  90s erg of choice.

B.  120s AMRAP Overhead Squat – 135#/95#

C.  10 Side Shuffles (20 ft.) – fastest on 3 attempts.

D.  Broad Jump – 3 consecutive jumps for distance, longest on 3 attempts.

E.  75 Kettlebell Swings for time – choose your weight.

TT WOD – Opens Prep:

17.1 – For time complete:

10 Dumbbell Snatches – 50#/35#
15 Burpee Box Jump Overs – 24”/20”
20 Dumbbell Snatches
15 Burpee Box Jump Overs
30 Dumbbell Snatches
15 Burpee Box Jump Overs
40 Dumbbell Snatches
15 Burpee Box Jump Overs
50 Dumbbell Snatches
15 Burpee Box Jump Overs

*Time cap = 20 minutes.

 

Coach’s notes:

Post results for all sets in the WOD and time to complete TT WOD to comments.

WOD Leaderboard
Comments: 8

Monday, March 18, 2019

A1.  Dumbbell Front Rack Walking Lunge – 20 steps (10/leg) X 5 sets, rest 90-120s

A2.  L-Hold – As Long As Possible X 5 sets, rest 90-120s

A3.  Standing Dumbbell Press – 7 reps X 5 sets, rest 90-120s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 6

Sunday, March 10, 2019

3 Rounds for time(s) and reps(s) of:

1:00 Handstand Hold
1:00 AMRAP Left Arm Dumbbell Ground to Overhead – 50#/35#
1:00 Front Plank
1:00 AMRAP Right Arm Dumbbell Ground to Overhead
1:00 Burpees over Dumbbell
1:00 REST

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 2

Sunday, March 3, 2019

A1.  Dumbbell Thruster – 7 reps X 5 sets, rest 90-120s

A2.  L-Sit Hold – As Many Seconds As Possible X 5 sets, rest 90-120s

A3.  Box Jumps (unbroken) – 10 reps X 5 sets, rest 90-120s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 5

Thursday, February 28, 2019

WOD: 

4 rounds for reps of:

1:00 Dumbbell Bear Crawl – 45#/30#/hand, 5 feet per rep
1:00 Double Unders
1:00 Dumbbell Overhead Walk – 45#/30#/hand
1:00 Row – Cals
1:00 Rest

TT WOD – Opens Prep:

19.2

Coach’s notes:

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

WOD Leaderboard
Comments: 7

Wednesday, February 13, 2019

For time:

Row 1000m
50 Shoulder to Overhead – 135#/95#
100 Single Arm Reverse Dumbbell Walking Lunges – 50#/35#
Row 500m

Coach’s notes:

Perform 50 reps of walking lunges with left arm and 50 with right. Post time to complete to comments.

WOD Leaderboard
Comments: 12