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Archives: Plyos

Sunday, June 26, 2022

Pre-workout:
On a 5:00 clock:
Every :30 perform:
2 power cleans
– Cleans must be performed as touch and go reps

For time:
30-20-10:
Power cleans (65/95 lb)
Lateral hops over the barbell
Alternating barbell lunges
Lateral hops over the barbell

Coach’s notes:

Post load for each set in pre-workout and time to complete workout to comments.

WOD Leaderboard
Comments: 2

Tuesday, May 31, 2022

Pre-workout:
5 sets for height:
3 box jumps
– Rest as needed between sets.

AMRAP 12:
9/12-cal. row
24 sit-ups

Coach’s notes:

Post height for each set of box jumps and rounds and reps complete for AMRAP to comments.

WOD Leaderboard
Comments: 5

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

Sunday, March 27, 2022

5 sets for load:

10 shoulder presses

-Between sets, work on your lateral rebounding hops, sets of 10-20 reps varying the height based on quickness off the ground throughout the entire set. 

Coach’s notes:

Post loads for A and notes for B to comments.

WOD Leaderboard
Comments: 3

Sunday, March 29, 2020

At Home WOD:

A1.  Single Leg Split Squat with Front Rack Milk Jugs – 8-12 reps/leg @ 3030 X 4-5 sets, rest 60-90s

A2.  Plyo (Clap) Push-ups – 6-12 reps X 4-5 sets, rest 60-90s

A3.  L-Sit hold – 15-30s X 4-5 sets, rest 60-90s

A4.  Reverse Bridge Hold – 30s X 4-5 sets, rest 60-90s

WOD:

Tabata Intervals for reps of:

  1. Wallballs – 20#/14# to 10’
  2. V-ups
  3. Vertical Jumps – 24”/18”
  4. Back Extension

Coach’s notes:

Post results for all sets in At Home WOD and reps per movement. per exercise and all totals for Tabata intervals in WOD.

WOD Leaderboard
Comments: 3

Wednesday, January 15, 2020

A1.  Strict Press – 5 reps X 5 sets, rest 60-90s

A2.  Unbroken Rebounding Box Jumps – 20 reps X 5 sets, rest 60-90s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 7

Friday, July 28, 2017

A.   Two foot vertical jump – record highest achieved in 10 minutes.
Compare to Monday, April 10, 2017

B.  Clean/Push Jerk/Front Squat/Split Jerk – work to your heaviest.

Coach’s notes:

Post height achieved in A and load achieved in B to comments.

WOD Leaderboard
Comments: 6