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Lifting Ourselves and One Another

Archives: Strength

Friday, December 7, 2018

A.  Work to a heavy power clean in 12 minutes.

B.  As Many Rounds As Possible (AMRAP) in 18 minutes of:

2 Power Cleans – 165#/105#
2 Toes to Bar
4 Power Cleans
4 Toes to Bar
6 Power Cleans
6 Toes to Bar, continue adding 2 reps to both movements each round.

Coach’s notes:

Post load for A and rounds and reps complete for B to comments.

WOD Leaderboard
Comments: 19

Wednesday, November 28, 2018

A1.  Sumo Deadilft – 2 reps X 6 sets, rest 2-3:00

Compare to Saturday, October 6, 2018

A2.  Bench Press – 5 reps X 6 sets, rest 2-3:00

Compare to Saturday, August 18, 2018

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 12

Tuesday, November 27, 2018

Complete 6 rounds for load(s) and time(s) of:

10 Dumbbell Thrusters
15 Cal Row/Bike/Ski
30s L-sit
Rest 2:00

TT WOD – Oly

A.  High Hang Muscle Snatch/Snatch Grip BTN Push Press – 3/3 X 5-7 sets, rest 90-120s

B.  Hang (above knee) Snatch Shrug/Hang Snatch High Elbows/Hang Power Snatch (paused catch) – 4/4/4 X 5-7 sets, rest 90-120s

C.  Paused (3s) Overhead Squat – 3 reps X 5 sets, rest 90-120s

Coach’s notes:

Post loads and times for each set and total working time to comments.

WOD Leaderboard
Comments: 10

Monday, November 26, 2018

A.  Push Press – 3 reps X 5-7 working sets, rest 90-120s

B.  Split Jerk – 3 reps X 5-7 working sets, rest 90-120s

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 11

Saturday, November 10, 2018

WOD:

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

Row 1000m
35 Ring Dips
5 Legless Rope Climbs
50 Dumbbell Walking Lunges – 45#/30#/hand
10 Bar Muscle-ups

TT WOD – Strength:

Deadlift – 1, 1, 1, 1, 1, 1, 1, 1

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 1

Tuesday, November 6, 2018

WOD:

3 Rounds for reps of:

1:00 Pull-ups
1:00 Medicine Ball Cleans – 20#/14#
1:00 Push Jerks – 50#/35#/hand
1:00 Back Extensions
1:00 Box Jumps – 24”/20#
1:00 REST

TT WOD – Strength:

A.  Work to a heavy front squat in 15 minutes.

B.  Squat Clean – 2, 2, 2, 1, 1, 1, 1, 1, 1, rest as needed.

Coach’s notes:

Post reps per round per exercise and all totals to comments.

WOD Leaderboard
Comments: 6

Friday, November 2, 2018

A.  High Hang Squat Snatch/Hang Squat Snatch – 1/1 X 6 sets, rest 2:00

B.  Hang Squat Snatch – 1 rep X 6 sets, rest 2:00

Coach’s notes:

Post load for all sets to comments.

WOD Leaderboard
Comments: 7

Tuesday, October 30, 2018

WOD:

3 Rounds for reps and time(s) of:

AMRAP Bench Press  – 135#/95#
AMRAP Strict Pull-ups
NO REST

3 Rounds of Squat, Dumbbell “DT”
12 Deadlift
9 Hang Squat Cleans
6 Push Jerk

NO REST

20 Shuttle Runs – 20 ft. * Chest to deck each rep.
REST 3:00

TT WOD – Strength:

Back Squat – 1, 1, 1, 1, 1, 1, 1, 1, rest as needed.

Coach’s notes:

Post reps for bench and pull-ups, load for DT and time per round, plus all totals.

WOD Leaderboard
Comments: 13

Monday, October 29, 2018

Clean and Jerk – 1, 1, 1, 1, 1, 1, 1, 1

Compare to July 12, 2018

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 12

Saturday, October 27, 2018

WOD:

5 Rounds for time(s) and Load(s) of:
48 Double Unders
24/20 Cal Row/Bike/Ski
12 Power Snatch
REST 2:00

TT WOD – Strength:

A.  Deadlift – 3 reps @ 30X1 X 6 sets, rest 2-3:00

B1. Static Back Extension – 30s hold X 3-4 sets, rest 60s

Notes:  Increase load per set if possible.

B2.  Static Hollow Rock hold – As Many Seconds As Possible X 3-4 sets, rest 60s

Coach’s notes:

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

WOD Leaderboard
Comments: 4