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Archives: Intervals

Thursday, June 25, 2020

7 rounds for time(s) of:

13 Burpees to Plate – 45#/ 25#
15 Dumbbell Deadlift – 50#/35#/hand
17 Med Ball Cleans – 20#/14#
REST 2:00

Coach’s notes:

Post time per round and total working time to comments.

WOD Leaderboard
Comments: 12

Friday, June 19, 2020

5 rounds for time(s) of:

20 Single Arm Alternating Dumbbell Push Press – 50#/35#
15 Dumbbell Hang Squat Cleans
10 Strict Pull-ups
REST 2:00

Coach’s notes:

Post time per round and total working time to comments.

WOD Leaderboard
Comments: 6

Tuesday, June 9, 2020

5 rounds for time(s) of:

5 Strict Pull-ups
10 Dowel Facing Burpees
15 Pike Raises
20 Hands on Box Jump Overs

REST 2:00

WOD

Deadlift – 5, 5, 5, 5, 5, 5

Coach’s notes:

Post time for each set in At Home WOD and total working time to comments. Post loads for all sets of WOD to comments.

WOD Leaderboard
No Comments

Wednesday, May 27, 2020

At Home WOD:

A. Complete for VIRTUOSITY.

Power Clean/Front Squat/Push Jerk/Squat Jerk – 3/3/3/3 X 5 sets, rest approx. 60s

B. Complete 5 rounds for time(s) of:

10 Dowel Clean and Jerk
15 Double Milk Jug Get-ups
20 Hands on Couch/Chair Dowel Jump Overs
REST 90s

WOD:

 A. Complete for load.

B. Power Clean/Front Squat/Push Jerk/Squat Jerk – 2/2/2/2 X 5 sets, rest 60-90s

C. Complete 5 rounds for time(s) of:

10 Clean and Jerk
15 Double Dumbbell Get-ups
20 Hands on Box Jump Overs
REST 2:00

 

Coach’s notes:

Post virtuosity or load for oly complex and time per round, plus total working time for triplet to comments.

WOD Leaderboard
Comments: 1

Saturday, May 23, 2020

At Home WOD and WOD

Tabata Intervals for Reps of:

  1. Pike Raises
  2. Handstand Hold/Rotations
  3. Box Jumps
  4. Crab Walk

Coach’s notes:

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

WOD Leaderboard
No Comments

Wednesday, May 20, 2020

At Home WOD:

5 Rounds for time(s):

7 Forward/Reverse Shuttle Sprints – 20ft
20 Milk Jug Overhead Squats
70 Couch Toe Taps
Rest 2:00

WOD:

5 Rounds for time(s) of:

45s Assault Bike Sprints
15 Double Dumbbell Overhead Squats – 35#/20#/hand
60 Double Unders
rest 2:00

Coach’s notes:

Post time per round and total working time to comments.

WOD Leaderboard
Comments: 1

Friday, May 16, 2020

At Home WOD:

5 Rounds for time(s) of:

15 Box Jumps
20 Double Milk Jug Power Snatch
25 Alternating Basketball Front Plank Holds
REST 2:00

 WOD

A. Practice SLIPS for 20 minutes.

B. 5 Rounds for time(s) of:

15 Box Jumps
10 Power Snatch
5 Bar Muscle-ups
REST 2:00

Coach’s notes:

Post time per round and total working time to comments.

WOD Leaderboard
Comments: 3

Monday, May 11, 2020

At Home WOD:

3 rounds for reps of:

1:00 Alternating Side Lunge into Squat
1:00 Push-ups
1:00 Pike Raises
1:00 Double Milk Jug Push Jerk
1:00 Gorilla Side Shuffle – 10 ft.
1:00 REST

WOD:

A. Barbell Front Rack Walking Lunge – 10 steps/leg X 5 sets, rest 2-3 mins

B. Sumo Deadlift – 5 reps X 5 sets, rest 2-3 mins

Coach’s notes:

Post reps per movement, per round and all totals for At Home WOD and loads for all sets of WOD to comments.

WOD Leaderboard
Comments: 1

Monday, May 4, 2020

At Home WOD:

From 0:00-6:00

In every odd minute complete 12 Milk Jug Thrusters

In every even minute complete 12 Bear Crawl – 20 ft.

From 6:01-12:00

In every odd minute complete 15 Milk Jug Thrusters

In every even minute complete 15 Bear Crawl – 20 ft.

From 12:01-18:00

In every odd minute complete 18 Milk Jug Thrusters

In every even minute complete 18 Bear Crawl – 20 ft.

WOD:

Thruster and Bear Crawl Ladder

In the first minute complete:

1 Thruster – 95#

1 Bear Crawl – 10 ft.

In the second minute complete:

2 Thruster – 95#

2 Bear Crawl – 10 ft.

In the third minute complete:

3 Thruster – 95#

3 Bear Crawl – 10 ft.

Continue adding one rep for both minutes each minute until you are unable to complete in the minute.

Coach’s notes:

Post reps complete for either WOD to comments.

WOD Leaderboard
Comments: 2

Friday, May 1, 2020

At Home WOD:

Tabata Intervals for reps of:

  1. Milk Jug Bent Over Rear Delt Fly
  2. Hands on Chair Jump Overs
  3. Chair Dips
  4. Calf Raises

WOD:

Tabata Intervals for reps of:

  1. Bent Over Rear Delt Fly – 15#/10#/hand
  2. Hands on Box Jump Overs – 24”/20”
  3. Bench Dips
  4. Calf Raises

Coach’s notes:

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

WOD Leaderboard
Comments: 2