Archives: Skill
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.
Saturday, June 16, 2018

TT WOD – Partner:
A. 20-30 on strength of your choice.
B. Alternating in partners complete As Many Rounds As Possible (AMRAP) in 24 minutes of:
3 Strict Handstand Push-ups
6 Strict Pull-ups
9 Toes to Bar
12 Kettlebell Swings
15 Cal Row
WOD:
Tabata Intervals for reps of:
- Row (Cals)
- Double Unders
- Wallballs – 20#/14#
- V Sit-ups
TT WOD – Gymnastics
A1. For As Long As Possible – Free standing handstand holds (3 attempts) X 5 sets, rest 60-90s
Scale = (1) Kick to wall, then pull feet away, (2) headstand
A2. Strict Muscle-ups – 4-6 reps X 5 sets, rest 60-90s
B. Complete As Many Reps As Possible (AMRAP), ascending by one rep each round for 15 minutes of:
Wall walk
Clap Push-up
Strict Pull-up
Strict Toes to Bar
Coach’s notes:
Post reps per movement, per round and all totals for tabata intervals to comments.
WOD LeaderboardThursday, June 14, 2018

WOD:
Every 2:00 for 12 rounds (24 minutes total) complete:
10 Box Jumps
10 Shuttle runs – 20 ft.
10 Alternating Dumbbell Ground to Overhead
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 – 8-10 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.
Saturday, June 9, 2018

TT WOD – Partner
A. Choose a lift and work on it for 25 minutes.
In Partners complete:
5 rounds for time of:
Row 400m
12 Deadlift – 225#/155#
20 Box Jumps – 24”/20”
REST 4:00, then complete,
5 rounds for time of:
20 Box Jumps
12 Deadlift
400m Row
WOD:
A. 2 rounds for time of:
400m Row|
12 Deadlift – 225#/155#
20 Box jumps
REST 4:00, then
2 rounds for time of:
20 Box Jumps
12 Deadlift
Row 400m
B1. V Sit-ups – 12-15 reps X 3 sets, rest 60s
B2. Twisting Medicine Ball Twist – 10-12 reps/side X 3 sets, rest 60s
TT WOD – Gymnastics
A1. For As Long As Possible – Free standing handstand holds (3 attempts) X 5 sets, rest 60-90s
Scale = (1) Kick to wall, then pull feet away from wall (free standing), (2) headstand.
A2. Strict Muscle-ups – 3-5 reps X 5 sets, rest 60-90s
Scale = (1) seated banded muscle-up (rings low), (2) feet on ground assisted muscle-up.
B1. 10 V-sit-ups X 4 sets, rest 30-60s
B2. 30-45s Superman Hold X 4 sets, rest 30-60s
Coach’s notes:
Post time for both triplets in A and total working time to comments, plus notes for B1 and B2.
WOD LeaderboardThursday, June 7, 2018

1 round for time of:
WOD
400m carry – you choose (dumbbells, sandbags, wallball, plates, etc.)
40 Wallballs – 20#/14#
400m run
80 Double unders
400m carry
40 Sumo Deadlift High Pull (SDLHP) – 95#/65#
200m carry
20 Wallballs
200m run
40 Double Unders
200m carry
20 SDLHP
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 – 7-9 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.
Tuesday, June 5, 2018

WOD
5 Rounds for load(s) and time(s) of:
8 Dumbbell box step overs
16 Shuttle runs – 20 ft.
8 Strict Pull-ups
Rest 2:00
TT WOD – Gymnastics
A1. Strict Handstand Push-up – 4-6 reps @ 31X0 X 5 sets, rest 90-120s
Notes: Scales and progressions = from floor, from low elevation (plates), from box, using bands, from wall, nose facing, free space
A2. Ring Pull-ups – 5-7 reps @ 3011 X 5 sets, rest 90-120s
Notes: Scale to ring row, hold false grip.
B1. Single Arm Dumbbell Row (elbow in) – 8-10 reps @ 3011 X 3 sets, rest 90-120s
B2. Seated Dumbbell Cuban Press – 10-12 reps X 3 sets, rest 90-120s
Coach’s notes:
Post dumbbell weight used and box height, notes for pull-ups and time per round plus total working time to comments.
WOD LeaderboardSaturday, June 2, 2018

TT WOD – Partner
Spend 15-20 minutes on pulling technique – rope climbs, peg board, pull-ups, ring and bar muscle-ups, rope pull-ups, rope knees to elbows, etc.
In partners complete:
400m carry – guys 45# plate/gals 25# plate
50 Power Snatch – 95#/65#, while partner holds front plank.
50 Pull-ups, while partner hangs on bar.
50 Wallballs, pass ball to partner each rep.
50 Tire Flips, jump through tire each rep.
800m carry, 45#/25#
WOD:
A. 30 Dumbbell Clean and Jerk – 50#/35#/hand.
B. Carry for max distance (without setting down) – D-ball of your choice
Compare to Monday, June 26, 2017
C. 90s for max calories – you choose.
D. 800m sprint for time.
Compare to Friday, May 4, 2018
E. 50 Knees to Elbows for time.
Compare to Friday, March 25, 2016
TT WOD – Gymnastics
A1. For As Long As Possible – Free standing handstand holds (3 attempts) X 5 sets, rest 60-90s
Scale = (1) Kick to wall, then pull feet away from wall (free standing), (2) headstand.
A2. Strict Muscle-ups – 3-5 reps X 5 sets, rest 60-90s
Scale = (1) seated banded muscle-up (rings low), (2) feet on ground assisted muscle-up.
B. Complete As Many Reps As Possible (AMRAP), ascending by one rep each round for 15 minutes of:
Wall walk
Clap Push-up
Strict Pull-up
Strict Toes to Bar
Thursday, May 31, 2018

Complete As Many Reps As Possible (AMRAP) in 20 minutes of:
WOD:
40 Medicine Ball Cleans – 20#/14#
30 Bar Facing Burpees
20 Deadlift – 135#/95#
10 Push Jerk – 135#/95#
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.
A2. Kipping Bar Muscle-ups/Kipping Chest to Bar Pull-ups/Kipping Chin over Bar Pull-ups – 6-8 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. For TT WOD post all results to comments.
WOD LeaderboardSaturday, May 26, 2018

WOD
Split Jerk – 1, 1, 1, 1, 1, 1, 1, 1, 1
Compare to Friday, November 3, 2017
Coach’s notes: Post loads for all sets of split jerk, time to complete partner WOD and notes for TT WOD – Gymnastics to comments.
TT WOD – Partner:
In partners complete one round for time of:
100 Push-ups
90 Double unders
80 Wallballs
70 Alternating Hip Touches
60 Toes to Rings
50 Cal Row
40 Dumbbell Overhead Walking Lunges – 45#/30#/hand
30 Chest to Bar Pull-ups
20 Overhead Squats – 135#/95#
10 Rope Climbs
TT WOD – Gymnastics
A. For 25 minutes alternate practicing kicking up to handstand (free standing/scale = wall) and 7 position assisted strict muscle-ups.
B. Complete As Many Rounds As Possible (AMRAP) in 15 minutes of:
Run 200m
30s False Grip Hold
Run 200m
30s Ring Support
Saturday, May 5, 2018

TT WOD: Partner
A. Work on strength that needs work for 20 minutes.
B. For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes:
8 Deadlifts (225/155 lbs)
8 Chest-to-Bar Pull-Ups
Rest 4 minutes, and then…8 minutes
8 Burpee Box Jump-Overs (24″/20″)
8 Ring Dips
Rest 4 minutes, and then…8 minutes
8 Ground to Overhead (135/95 lbs)
8 Toes to Bar
Coach’s notes: Post rounds and reps completed to comments.
WOD:
A. Work to a heavy thruster in 15 minutes.
Compare to Sunday, May 21, 2017
B. “Fran”
21, 15, 9 rep rounds for time of:
Thrusters – 95#/65#
Pull-ups
Compare to Saturday, December 16, 2017
TT WOD – Gymnastics
A. For 25 minutes practise kicking up to handstand and 7 point assisted strict muscle-ups.
B. Complete As Many Rounds As Possible (AMRAP) in 15 minutes of:
Run 200m
30s False Grip Hold
Run 200m
30s Ring Support
Coach’s notes: Post notes for all and rounds and reps complete in B to comments.