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Archives: Intervals

Friday, April 22, 2022

A. Pre-workout:
10 attempts:


Max-distance broad jumps

 B. EMOM 15:

Min. 1 | 12/15-cal. Echo Bike/Row/Ski
Min. 2 | 10 box jumps (20/24 in) + 10 burpees
Min. 3 | Rest

Coach’s notes:

Post best distance in A and calorie and rep totals for B to comments.

WOD Leaderboard
Comments: 5

Wednesday, April 6, 2022

10 rounds for time:

400-m run
OR
400/500-m row
OR
400/500m SkiErg
– Rest 2:00 between rounds.

Coach’s notes:

Post time per effort and total working time to comments.

WOD Leaderboard
Comments: 4

Wednesday, February 2, 2022

For reps complete:

1:00 squat cleans (115/165 lb)
Rest 3:00
1:00 squat cleans (125/185 lb)
Rest 3:00
1:00 squat cleans (135/205 lb)
Rest 3:00
1:00 squat cleans (115/165 lb)
Rest 3:00
1:00 squat cleans (125/185 lb)
Rest 3:00
1:00 squat cleans (135/205 lb)

Coach’s notes:

Post reps per set and total to comments.

WOD Leaderboard
Comments: 8

Friday, January 21, 2022

5 rounds for time(s) of:

Row – 21/15 Cals
12 Burpee Box Jump Overs – 24”/20”
2 Legless Rope Climb
REST 2:00

Coach’s notes:

Post time per round and total working time to comments.

WOD Leaderboard
Comments: 3

Tuesday, January 4, 2022

A. 5 rounds for distance of:

Row/Bike/Ski/Box Step Over – 1:40 work/:20 rest

REST 2:00

4 rounds for distance of:

Row/Bike/Ski/Box Step Over – 1:40 work/:20 rest

B.  Spend time remaining stretching.

Coach’s notes:

Post distance per set and total distance to comments.

WOD Leaderboard
Comments: 9

Thursday, November 25, 2021

Every 5:00 for 7 rounds complete:

Row/Bike – 40/35 Cals
15 Up Downs to Plate – 45#
Rest with time remaining

 

Coach’s notes:

Post time per round and total working time to comments.

WOD Leaderboard
Comments: 13

Sunday, November 21, 2021

Tabata Intervals for reps of:

 

  1. Push-ups
  2. Box Jumps – 24”/20”
  3. Rope Hang
  4. Wallballs – 20#/14#
  5. Handstand Hold

Coach’s notes:

Post results for each movement, per round to comments.

WOD Leaderboard
Comments: 1

Monday, November 1, 2021

A.  Complete As Many Meters As Possible for 5 rounds of:

1:00 Row (meters)
1:00 REST

B.  Complete As Many Reps As Possible for 7 rounds of:

45s – Box Step-ups – 24”/20”
45s REST

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 8

Tuesday, October 12, 2021

A.  Spend 10-15 minutes working on light, technical, touch and go clean and jerks.

B.  8 rounds for reps of:

30s Muscle-ups
30s REST
30s Clean and Jerk – 135#/95#
30s REST

Coach’s notes:

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

WOD Leaderboard
Comments: 9

Friday, October 8, 2021

Every 4:30 for 4 rounds complete:

800m Run

AMRAP Double Unders in time remaining.

REST 1:30

Coach’s notes:

Post time for run and reps complete per round to comments.

WOD Leaderboard
Comments: 4