Archives: Dumbbells
Tuesday, October 16, 2018
WOD:
A. Muscle Snatch – 5 reps X 6 sets, rest 90-120s
B. Barbell Sotts Press – 5 reps X 6 sets, rest 90-120s
TT WOD – Strength:
A. Back Squat –3 reps @ 30X0 X 8 sets, rest 2-3:00
B1. Glute-ham Raise – 8-10 reps @ 30X0 X 4 sets, rest 90-120s
Note: Use bands if possible.
B2. Dumbbell Front Rack Walking Lunge – 10 Steps X 4 sets, rest 90-120s
Note: Keep weight the same for all 4 sets, increase each week.
Monday, October 15, 2018
Tabata Intervals for reps:
- D-ball ground to over alternating shoulder – choose weight.
- Dumbbell push press – 45#/30#/hand.
- Rope knees to elbows
- Row (cals)
Coach’s notes:
Start at any movement. Post reps per exercise, per round and all totals to comments.
WOD LeaderboardThursday, October 11, 2018
WOD:
1 round for time of:
50 Cal Erg. – your choice.
75 Power Cleans – 95#/65#
100 Shoulder Press – 45#/35#
75 Left Leg Single Leg Single Unders
50 Sumo Deadlift High Pull – 95#/65#
75 Box Jumps – 24”/20”
100 Squats
75 Right Leg Single Leg Single Unders
50 Cal Erg.
TT WOD – Strength:
A. Barbell Shoulder Press – 5 reps @ 31X1 X 5 sets, rest 2-3:00
B1. Dip – 10-12 reps @ 31X1 X 4 sets, rest 90-120s
B2. Dumbbell Lateral Raise – 12-15 reps @ 3011 X 4 sets, rest 90-120s
Tuesday, October 9, 2018
WOD:
Overhead Squat – 3, 3, 3, 3, 3, 3
TT WOD – Strength:
A.Back Squat –5 reps @ 30X0 X 6 sets, rest 2-3:00
B1. Glute-ham Raise – 6-8 reps @ 30X0 X 4 sets, rest 90-120s
Note: Use bands if possible.
B2. Dumbbell Front Rack Walking Lunge – 10 Steps X 4 sets, rest 90-120s
Note: Keep weight the same for all 4 sets, increase each week.
Sunday, October 7, 2018
4 Rounds for time(s) of:
80 Double Unders
40 ft. Handstand Walk
20 Dumbbell Ground to Overhead – 70#/45#
10 Single Arm Dumbbell Walking Lunges – 70#/45#
REST 2:00
Coach’s notes:
Switch hands each round in dumbbell walking lunges. Post time per round and total working time to comments.
WOD LeaderboardSaturday, October 6, 2018
WOD:
As Many Rounds As Possible (AMRAP) in 15 minutes of:
10 Squat Cleans – 135#/95#
5 Bar Muscle-ups
8 Squat Cleans – 165#/115#
7 Bar Muscle-ups
6 Squat Cleans – 205#/135#
9 Bar Muscle-ups
TT WOD – Strength:
A. Sumo Deadlift – 3 reps @ 32X1 X 6 sets, rest 2-3:00
B1. Front Squat – 2 reps @30X0 X 4 sets, rest 2:00
B2. Single Leg Dumbbell Deadlift – 6-8 reps/leg @ 4010, rest 2:00
Notes: Dumbbells in both hands.
Thursday, October 4, 2018
WOD:
Work to your heaviest in the following complex:
3 Hang Squat Cleans/4 Push Press/5 Thrusters
TT WOD – Strength:
A. Dumbbell Flat Bench Press – 2-4 reps @ 31X1 X 5 sets, rest 2-3:00
B1. Handstand Push-ups – 4-6 reps @ 31X1 X 4 sets, rest 90-120s
Note: Scale is Push up off box to parallettes and/or lower only. Scale up is increasing deficit.
B2. Bent Over Reverse Dumbbell Fly – 6-8 reps @ 3011 X 4 sets, rest 90-120s
Tuesday, October 2, 2018
WOD:
A1. Turkish Get-up – 7 reps/side X 4 sets, rest 90s
A2. Back Extension – 10-12 reps @ 30X2 X 4 sets, rest 90s
B1. V Sit-ups – 12-20 reps X 3 sets, rest 60s
B2. Twisting Medicine Ball Wall Toss – 12-15 reps/side X 3 sets, rest 60s
TT WOD – Strength:
A. Back Squat –5 reps @ 30X0 X 6 sets, rest 2-3:00
B1. Glute-ham Raise – 6-8 reps @ 30X0 X 4 sets, rest 90-120s
Note: Use bands if possible.
B2. Dumbbell Front Rack Walking Lunge – 10 Steps X 4 sets, rest 90-120s
Note: Keep weight the same for all 4 sets, increase each week.
Thursday, September 27, 2018
WOD:
Tabata intervals for time and reps of:
- Dumbbell farmer’s carry – 50#/35#/hand
- Box Jumps – 24”/20”
- Dumbbell push press – 50#/35#/hand
- Dumbbell front rack support (hold) – 50#/35#/hand
TT WOD – Strength:
A. Dumbbell Flat Bench Press – 4-6 reps @ 31X1 X 5 sets, rest 2-3:00
B1. Handstand Push-ups – 6-8 reps @ 31X1 X 4 sets, rest 90-120s
Note: Scale is Push up off box to parallettes and/or lower only. Scale up is increasing deficit.
B2. Bent Over Reverse Dumbbell Fly – 6-8 reps @ 3011 X 4 sets, rest 90-120s