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Archives: EMOM

Thursday, July 16, 2020

Every 2:00 for 6 rounds complete:

2 Rope Climbs
Run 200m

Then, NO REST

Every 2:00 for 6 rounds complete:

Run 200m
10 Double Dumbbell Swings – 30#/20#/hand

 

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 10

Monday, July 6, 2020

Every 2:00 for 10 rounds complete:

6 Strict Chest to Bar Pull-ups
66 Double Unders

Coach’s notes:

Post results to comments.

WOD Leaderboard
Comments: 9

Saturday, May 30, 2020

At Home WOD – “Fit Amy”

Complete for time:

50 Air Squats
10 Burpees
40 Sit-ups
10 Burpees
30 Alternating Lunges
10 Burpees
20 Kettlebell Swings
10 Burpees
10m Bear Crawl
10 Burpees
20 Kettlebell Swings
10 Burpees
30 Alternating Lunges
10 Burpees
40 Sit-ups
10 Burpees
50 Air Squats

 

WOD

For time complete:

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

Squats
Kettlebell Swings – 1.5/1.0 pood
Sit-ups
Switch Lunges
Bear Crawl (in meters)
*Every 2:00 perform 10 Burpee

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 2

Thursday, February 13, 2020

WOD

Alternating Every Minute on the Minute 8 minutes (4 rounds) complete:

1:00 AMRAP Row (cals)
1:00 AMRAP HSPU’s


1:00 REST, then…..

Alternating Every 30s for 5 minutes (5 rounds) complete:

30s AMRAP Ring Row
30s AMRAP Push-ups

1:00 REST, then…..

Alternating Every 40s for 8 minutes (6 rounds) complete:


40s AMRAP Side Shuffle – 20 ft.
40s AMRAP Hands on Box Jump Over – 24”/20”

 

TT WOD – Gymnastics

 

A1. Handstand Pike Raises (against wall) – 4-6 reps X 3 sets, rest 60-90s

Notes: This is just a progression from the headstand we did earlier. Use the med ball to roll your toes forward.

 

A2. Anchored Bar Glide Kip – 6-10 reps X 3 sets, rest 60-90s

Notes: Set the bar at approximately chest height. Start at the back end, swing forward and without touching pull yourself back through to the starting position. To scale, swing through to feet, then push off to get back. Maintain a hollow activation throughout and use your latsto press down.

A3. Side Plank Raises – 8-12 reps/side X 3 sets, rest 60-90s

B1. Hanging L-sit Hold – 5-10s hold X 2-3/set X 3 sets, rest 60-90s

B2. Russian Box Dips – 6-8 reps X 3 sets, rest 60-90s

B3. Banded Harness Strict Handstand Push-ups – 6-10 reps X 3 sets, rest 60-90s

Notes: Use the bands necessary to avoid ALL surrender of the low back. In other words keep your core neutral throughout the ENTIRE movement.

Coach’s notes:

Post reps for all sets and totals for couplets in WOD and all results for Gymnastics TT to comments.

WOD Leaderboard
Comments: 13

Thursday, November 28, 2019

 

WOD:

Alternate Every Minute on the Minute for 8 minutes of:

AMRAP Burpee over Box – 24”/20”
AMRAP Rope climbs
REST 3:00
Alternate Every Minute on the Minute for 8 minutes of:
AMRAP Row (Cals)
Handstand Hold

TT WOD – Snatch:

A.  Behind the Neck Snatch Jerk – 3 reps X 5 sets, rest 90-120s

B.  Snatch Balance – 2 reps X 5 sets, rest 90-120s

C.   Snatch – 2 reps X 5 sets, rest 90-120s

Coach’s notes:

Post reps per minute and all totals for WOD and loads for all sets in TT WOD to comments.

WOD Leaderboard
Comments: 5

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

Saturday, September 28, 2019

TT WOD – Partner:

In partners for time complete:

50 Synchronized Kettlebell Swings – 1.5/1.0 pood
3:00 Synchronized L-sit hold
* For each break in your set, perform 15 Synchronized KB Sumo Deadlift High Pulls
50 Synchronized KB Box Step Overs (waterfall style over single box, choose box height)
3:00 Synchronized KB Overhead hold
* For each break in your set, perform 15 synchronized push-ups
50 Synchronized Medicine Ball Squat Clean and Shoulder to Overhead – 20#/14#
3:00 Synchronized Medicine Ball Wall Sit
* For each break in your set, perform 15 synchronized medicine ball switch lunges
50 Wallball Partner Tosses Over the Rig
3:00 Synchronized Handstand Hold
* For each break in your set perform 15 synchronized ring rows

WOD:

Alternating Every Minute on the Minute (EMOM) complete:

5 Clean and Jerk – 135#/95#
5 Bar Muscle-ups, after 6:00 add one rep to each
6 Clean and Jerk
6 Bar Muscle-ups, after 12:00 add one rep to each
7 Clean and Jerk
7 Bar Muscle-ups, after 18:00 add one rep to each set, etc……..

 

Coach’s notes:

Post time to complete partner WOD plus notes and penalties and rounds and reps complete for WOD to comments.

WOD Leaderboard
Comments: 2

Friday, September 13, 2019

“Macho Man”

Every Minute on the Minute (EMOM) for as long as possible complete:

3 Power Cleans
3 Front Squats
3 Jerks

Coach’s notes:

Choose your own weight, but aim for 10-15 minutes. Post load used and minutes complete to comments.

WOD Leaderboard
Comments: 3

Sunday, August 11, 2019

Every Minute on the Minute (EMOM) for 20 minutes of:

8 Cal Row
8 Push Ups

Coach’s notes:

Post results to comments.

WOD Leaderboard
Comments: 5

Wednesday, July 31, 2019

Alternating Every Minute on the Minute (EMOM) for 21 minutes complete:

50 Double Unders (in the 1st minute)
15 Medicine Ball Cleans – 20#/14# (in the 2nd minute)
6 Bear Crawl – 20ft. (in the 3rd minute)

Coach’s notes:

Post reps complete per round and all totals to comments.

WOD Leaderboard
Comments: 5