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Archives: Intervals

Tuesday, September 15, 2020

Tabata intervals for reps of:

  1. Hip Extension
  2. Side Shuffle – 20 ft.
  3. Devil’s Press – 45#/30#/hand
  4. Medicine Ball Cleans – 20#/14#

Coach’s notes:

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

WOD Leaderboard
Comments: 4

Sunday, September 13, 2020

5 Rounds for load(s) and time(s) of:

2 Rope Climbs
10 Barbell Overhead Alternating Forward Lunges (5 steps/side)
15 Box Jumps – 24”/20”
REST 2:00

Coach’s notes:

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

WOD Leaderboard
Comments: 3

Sunday, August 30, 2020

5 – 1 minute rounds of:

5 – 1 minute rounds of:

9 Kettlebell Swings – 1.5/1.0 pood
6 Kettlebell Sumo Deadlift
AMRAP V-ups

REST 1:00

5 – 1 minute rounds of:

14 Wallballs – 20#/14#
AMRAP Lateral Hops Over Ball
REST 1:00

Coach’s notes:

Post reps per set and all totals to comments.

WOD Leaderboard
Comments: 9

Tuesday, August 25, 2020

Complete 7, 2:00 rounds of:

1 Legless Rope Climb
2 Squat Snatch – 135#/95#
4 Overhead Squats – 135#/95#
AMRAP Burpees Over Bar
REST 2:00

Coach’s notes:

Post burpees complete per round and total burpees complete to comments.

WOD Leaderboard
Comments: 7

Monday, August 24, 2020

Complete 5 rounds at each movement for reps working 30s and resting 30s each round.

  1. Row (cals)
  2. Hands on Box Jump Overs – 24”/20”
  3. Bent Over Barbell Row – 75#/45#
  4. Box Jump Overs – 24”/20”

Coach’s notes:

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

WOD Leaderboard
Comments: 9

Monday, August 17, 2020

5 rounds for time(s), height and load(s) of:

10 Power Cleans
12 GHD Sit-ups
14 Box Jumps 
REST 2:00

Coach’s notes:

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

WOD Leaderboard
Comments: 15

Tuesday, August 11, 2020

1:00 Wallballs – 20#/14# to 10’
1:00 Bar Hang
1:00 Lateral Jumps over Dowel – 24”/20”
1:00 Chest to Ring Pull-ups
1:00 REST

Coach’s notes:

Post reps complete for each set and totals to comments.

WOD Leaderboard
Comments: 3

Thursday, August 6, 2020

2, 3 minute rounds of:

10 Front Squat (from floor) – 135#/95#
15 Box Jumps – 30”/24”
AMRAP Push Press – 135#/95#
REST 2:00

THEN

2, 3 minute rounds of:
10 Push Press – 135#/95#
15 Box Jumps – 30”/24”

AMRAP Front Squat (from floor) – 135#/95#

REST 2:00

Coach’s notes:

Post reps complete per set and total reps for AMRAP’s to comments.

WOD Leaderboard
Comments: 7

Wednesday, August 5, 2020

Tabata Intervals for reps of:

  1. Toes to Rings
  2. Alternating Dumbbell Ground to Overhead – 50#/35#
  3. Hip and Back Extension
  4. Side Shuffle – 20 ft.

Coach’s notes:

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

WOD Leaderboard
Comments: 7

Wednesday, July 29, 2020

7 rounds for time(s) of:

 

Run 400m
10 Toes to Bar
10 Power Snatch – 95#/65#
REST as prescribed below

*If your first set is 2:30 or less, rest 3:30.  If your first set is 2:31 to 3:30, rest 3:00.  If your first set is 3:31+, rest 2:30.  Stop once you reach 7 sets or until your set time increases by 30s or more.

Coach’s notes:

Post time per set and number of sets complete to comments.

WOD Leaderboard
Comments: 8