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Archives: Intervals

Sunday, December 9, 2018

5 Rounds for time(s) of:

1 Peg Board Ascent
10 Push Jerk – 135#/95#
3 Rope Climbs
10 Push Jerk
5 Ring Inverts
Rest 2:00

Coach’s notes:

Post time per round and total working time to comments.

WOD Leaderboard
Comments: 2

Wednesday, December 5, 2018

5 rounds for time(s) of:

14 Cal Row
7 Squat Snatch – 165#/115#
21 Box Jumps – 24”20”
REST 2:00

Comments: 5

Tuesday, November 27, 2018

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

10 Dumbbell Thrusters
15 Cal Row/Bike/Ski
30s L-sit
Rest 2:00

TT WOD – Oly

A.  High Hang Muscle Snatch/Snatch Grip BTN Push Press – 3/3 X 5-7 sets, rest 90-120s

B.  Hang (above knee) Snatch Shrug/Hang Snatch High Elbows/Hang Power Snatch (paused catch) – 4/4/4 X 5-7 sets, rest 90-120s

C.  Paused (3s) Overhead Squat – 3 reps X 5 sets, rest 90-120s

Coach’s notes:

Post loads and times for each set and total working time to comments.

WOD Leaderboard
Comments: 10

Sunday, November 25, 2018

Perform 7 rounds of each, working for 30s and resting for 30s of:

  1. Row (cals)
  2. Box Jumps – 24”/20”
  3. Medicine Ball Cleans – 20#/14#

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 3

Friday, November 16, 2018

10 rounds of work 1:00, rest 30s of:

Ski, Bike or Row, then
10 rounds of work 45s, rest 45s of:
Shuttle run – 20ft.

Coach’s notes:

For today's WOD try to keep the same pace for all sets. Start at either set (i.e. Run or Erg.)

WOD Leaderboard
Comments: 4

Monday, November 12, 2018

5 rounds for time(s) of:

25 GHD Sit-ups
1 Peg Board Ascent
5 Bar Pull-overs
25 Thrusters – 95#/65#
Rest 2:00

Coach’s notes:

Post time per round and total working time to comments.

WOD Leaderboard
Comments: 6

Thursday, November 8, 2018

WOD:

Every 2:00 for 20:00 complete:

Row – 30/24 Cals

TT WOD – Strength:

A.  Barbell Shoulder Press – 2, 2, 1, 1, 1, 1, 1, 1, 1

B.  Work on Push Press with any time remaining.

Coach’s notes:

Post cals complete per round and total to comments.

WOD Leaderboard
Comments: 6

Tuesday, November 6, 2018

WOD:

3 Rounds for reps of:

1:00 Pull-ups
1:00 Medicine Ball Cleans – 20#/14#
1:00 Push Jerks – 50#/35#/hand
1:00 Back Extensions
1:00 Box Jumps – 24”/20#
1:00 REST

TT WOD – Strength:

A.  Work to a heavy front squat in 15 minutes.

B.  Squat Clean – 2, 2, 2, 1, 1, 1, 1, 1, 1, rest as needed.

Coach’s notes:

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

WOD Leaderboard
Comments: 6

Thursday, November 1, 2018

WOD:

Tabata Intervals for reps of:

  1. Row (cals)
  2. Alternating Standing Dumbbell Press – 45#/30#/hand
  3. D-ball Ground to Over Alternating Shoulder – you choose.
  4. Double Unders

TT WOD: Strength:

A.  Barbell Shoulder Press – 2 reps @ 31X1 X 7 sets, rest 2-3:00

B1.  Dip – 6-8 reps @ 31X1 X 4 sets, rest 90-120s

B2.  Dumbbell Lateral Raise – 6-8 reps @ 3011 X 4 sets, rest 90-120s

Coach’s notes:

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

WOD Leaderboard
Comments: 3

Saturday, October 27, 2018

WOD:

5 Rounds for time(s) and Load(s) of:
48 Double Unders
24/20 Cal Row/Bike/Ski
12 Power Snatch
REST 2:00

TT WOD – Strength:

A.  Deadlift – 3 reps @ 30X1 X 6 sets, rest 2-3:00

B1. Static Back Extension – 30s hold X 3-4 sets, rest 60s

Notes:  Increase load per set if possible.

B2.  Static Hollow Rock hold – As Many Seconds As Possible X 3-4 sets, rest 60s

Coach’s notes:

Post time per round, load per round and total working time to comments.

WOD Leaderboard
Comments: 4