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Archives: Long

Tuesday, July 30, 2019

WOD:

As Many Rounds As Possible (AMRAP) in 35 minutes of:

800m run
15 Bench Press – 135#/85#
400m run
15 Kettlebell Swings – 1.5/1.0 pood

 

TT WOD – Off Season Fun:

A1.  D-ball Carry – 200m X 5 sets, rest approx. 90s

A2. Backwards Medicine Ball Toss Over Rig – 2-4 reps X 5 sets, rest approx. 90s

A3.  Max Weight Bar Hold – 45s X 5 sets, rest approx. 90s

Notes:  Add to body weight if successful for 45s.

A4.  Sled Drags – 100 ft. X 5 sets, rest min. 120s

Coach’s notes:

For WOD post rounds and reps complete and for TT WOD post all results to comments.

WOD Leaderboard
Comments: 9

Tuesday, June 11, 2019

WOD:

As Many Rounds As Possible in 35 minutes of:

400m Run
5 Strict Toes to Bar
10 Wallballs – 20#/14# to 10’ & 11’
15 Box Jumps – 24”/20”

TT WOD – Accessory:

A1.  Alternating Single Leg Bridge Hold – 10-12 reps/leg at 2s hold X 4 sets, rest 60-90s

A2.  Skin the Cat (control) – 6-7 reps X 4 sets, rest 60-90s

Note:  Progress towards a straight body position throughout.

B1.  Medicine Ball Hamstring Curl – 12-15 reps @ 30X1 X 4 sets, rest 60-90s

Note:  If you reach 12 reps progress to 8-10 reps/leg single leg.

B2.  Twisting Medicine Ball Throw – 12-15 reps/side X 4 sets, rest 60-90s

Coach’s notes:

Post rounds and reps complete for WOD and all results for TT WOD to comments.

WOD Leaderboard
Comments: 12

Monday, May 13, 2019

As Many Rounds As Possible (AMRAP) in 30 minutes of:

10 Burpees over Bar
10 Deadlift – 135#/95#
200m Run

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 11

Thursday, March 28, 2019

As Many Rounds As Possible (AMRAP) in 20 minutes of:

1 Rope Climb
5 Clean and Jerk – 185#/115#
10 Box Jumps – 30”/24”
15 Toes to Rings
2 Rope Climbs
5 Clean and Jerk – 185#/115#
10 Box Jumps – 30”/24”
15 Toes to Rings
3 Rope Climbs
5 Clean and Jerk – 185#/115#
10 Box Jumps – 30”/24”
15 Toes to Rings ………..continue adding 1 rope climb each round.

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 8

Sunday, March 17, 2019

Complete As Many Rounds As Possible in 22 minutes of:

1:00 Bar Hang
50 Squats
40 Ring Rows
30 Back Extensions
20 Pistols (10/leg)
10 Wall Walks

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 3

Monday, July 30, 2018

As Many Rounds As Possible (AMRAP) in 25 minutes of:

1 Peg Board Climb
40 ft. Crab Walk
10 Toes to Bar
40ft. Dumbbell Overhead Walking Lunge – 50#/35#/hand
1 Rope Climb

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 5

Wednesday, June 27, 2018

9 rounds for reps of:

1:00 Double Unders
1:00 Side Shuffle – 10 feet
1:00 Dumbbell Power Clean – 50#/35#/hand
1:00 REST

Coach’s notes:

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

WOD Leaderboard
Comments: 4

Thursday, June 21, 2018

WOD

As Many Rounds As Possible (AMRAP) in 20 minutes of:

15 Wallballs
35 ft. Crab Walk
55 Double Unders

TT WOD – Gymnastics:

A1.  Handstand Walk – 50 ft. X 5 sets, rest 90-120s

Notes:  Scales and progressions = partner spotted freestanding holds and walks, if position is maintained, walks into wall, walks with feet on box, progress feet and hips higher.  If 50 feet is in your wheelhouse add obstacle challenges.

A2.  Kipping Bar Muscle-ups/Kipping Chest to Bar Pull-ups/Kipping Chin over Bar Pull-ups – 10-12-10 reps X 5 sets, rest 90-120s

Notes:  If you do not yet have strict chin over bar pull-ups continue to work on strict (banded) pull-ups.  If you have strict X 3 reps, progress to kipping.

B1.  Seated Reverse Dumbbell Fly – 10-12 reps @ 3011 X 3 sets, rest 60-90s

B2.  Paused Kettlebell Swings – 10-12 reps X 3 sets, rest 60-90s

Notes:  Pause 3s at the top each rep.

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 6

Sunday, June 17, 2018

TT WOD – Competitive:

As Many Rounds As Possible (AMRAP) in 60 minutes of:

17 Power Cleans – 135#/95#
75 Air Squats

Notes:  At the end of each round, unload the bar and carry it 200m away, retrieve one plate and bring it to the bar, then retrieve the second plate and bring it to the barbell, reload the barbell for the next round.

WOD:

3 rounds for time of:

Run 400m
12 Squat Snatch – 135#/95#
15 Burpees

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 3

Sunday, June 3, 2018

TT WOD – Competitive:

3 rounds for time of:

1 mile run
100 Double Unders
1000m row

WOD:

21, 15, 9 reps rounds for time of:

Wallballs – 20#/14#
Pull-ups

2:00 REST

21, 15, 9 rep rounds for time of:

Row (cals)
Push Press – 50#/35#/hand

2:00 REST

21, 15, 9 reps rounds for time of:

Box Jumps – 30”/24”
Sumo Deadlift High Pull – 95#/65#

Coach’s notes:

Post time to complete each set to comments.

WOD Leaderboard
Comments: 5