Archives: Strength
Monday, November 4, 2019
A1. Deadlift – 5 reps X 6 sets, rest approx. 120s
Compare to Tuesday, January 15, 2019
A2. Shoulder Press – 3 reps X 6 sets, rest approx. 120s
Compare to Thursday, October 25, 2018
Thursday, October 24, 2019
WOD:
Work to your heaviest in the following complex:
1 Squat Clean/1 Hang Squat Clean/1 Push Jerk/1 Split Jerk
TT WOD: Accessory/Mobility:
A. Rowing game 10 rounds.
B. Sled push – 50 feet x 5 sets rest 2 mins.
C. Farmers carry – max feet 6 mins
C1. Barbell hip thruster x 4 sets x 10-12 reps, no rest
C2. Seated dynamic vertical jumps x 4 sets x 10-15 reps, rest 60s
D. Seated single leg banded hamstring curls x 50 reps/leg UNBROKEN.
Coach’s notes:
Post loads for all sets of complex and results for all sets of TT WOD to comments.
WOD LeaderboardSaturday, October 19, 2019
WOD
A. Hang Power Snatch – 3 reps X 6-8 working sets, rest 90-120s
B. Snatch Balance – 2 reps X 6-8 working sets, rest 90-120s
TT WOD – Partner:
Alternating rounds with your partner complete As Many Rounds As Possible in 10 minutes of:
5 Back Squat (from Floor) – 135#/95#
5 Pull-ups
Then with NO REST and working in partners with only one person working at a time complete As Many Rounds As Possible in 10 minutes of:
2 Clean and Jerk – 135#/95#
15 Kettlebell Swings – 1.5/1.0 pood
4 Clean and Jerk
15 Kettlebell Swings – 1.5/1.0 pood
6 Clean and Jerk
15 Kettlebell Swings – 1.5/1.0 pood
8 Clean and Jerk………..continuing adding 2 clean and jerk each round.
Then with NO REST and working in partners, one person working at a time complete:
2000m row, then
50 Burpees over Rower.
Compare to Saturday, April 13, 2019
Coach’s notes:
Post loads for all sets in WOD and rounds and reps complete for Partner WOD and time for row and burpees.
WOD LeaderboardWednesday, October 9, 2019
Thursday, October 3, 2019
WOD:
A1. Hang Squat Clean – 2 reps X 7 sets, rest 90-120s
A2. Strict L-Pull-ups – AMRAP X 7 Sets, rest 90-120s
TT WOD – Opens Prep:
18.1 – Complete As Many Rounds As Possible (AMRAP) in 20 minutes of:
8 Toes to Bar
10 Dumbbell Hang Clean and Jerk – 50#/35#
14/12 Cal Row
TAGS – Superset, Strength, Oly, Strict, Dumbbell
Coach’s notes:
Post loads for each set in A1 and reps for all sets in A2 to comments. For Open Prep post rounds and reps.
WOD LeaderboardThursday, September 26, 2019
WOD:
A. Snatch Pull – 3 reps X 6 sets, rest approx. 90s
B. Snatch High Pull – 2 reps X 6 sets, rest approx. 90s
C. Power Snatch – 3 reps X 6 sets, rest approx. 90s
TT WOD – Opens Prep:
17.1 – For time of:
10 Alternating Dumbbell Snatches – 50#/35#
15 Burpee box jump-overs – 24”/20”
20 Snatches
15 Burpee box jump-overs
30 Snatches
15 Burpee box jump-overs
40 Snatches
15 Burpee box jump-overs
50 Snatches
15 Burpee box jump-overs
Time cap: 20 minutes
Coach’s notes:
Post loads for all sets in WOD and time to complete TT WOD to comments.
WOD Leaderboard
