Archives: Strength
Saturday, February 15, 2020
TT WOD – Partner:
In partners (one working at a time) complete:
100 Cal – erg of choice
Then 4 rounds of:
25 Overhead Squats – 95#/65#
40 Sit-ups
55 Bent Over Dumbbell Rows – 35#/25#/hand dumbbells or 1.0/0.7 pood
70 Reverse Unders
Then 100 Cal – erg of choice
WOD:
A. Shoulder Press – 2 reps X 5-7 sets, rest90-120s
B. Push Press – 3 reps X 5-7 sets, rest 90-120s
Coach’s notes:
Post time to complete Partner WOD and loads for all sets in WOD to comments.
WOD LeaderboardTuesday, February 4, 2020
WOD:
Paused Back Squat – 3 reps @ 32X1 X 5 sets, rest 90-120s
Compare to Sunday, November 17, 2019
TT WOD – Gymnastics:
A1. Straight Arm Supine Hip to Bar (with swing) on Med Ball – 8-12 reps X 3-4 sets, rest approx. 60s
A2. Hollow Body Handstand Pike to Wall with Med Ball – 6-10 reps with 3s hold X 3-4 sets, rest approx. 60s
Note: Progress to moving off the wall.
A3. Strict False Grip Ring Pull-up – 5-6 reps X 3-4 sets, rest approx. 60s
Note: Add a pause at the top.
B1. Prone Overhead Dowel Raises – 8-10 reps with 2s hold X 3 sets, rest approx. 60s
Note: If shoulders internally rotate, cradle dowel with thumbs facing up.
B2. Banded Lat Pull Down in Standing Hollow (compression) – 60s @ 3011 X 3 sets, rest approx. 60s
B3. Prone Banded Abduction Overhead Raises – 8-10 reps with 2s hold X 3 sets, rest approx. 60s
Note: Keep thumbs facing up.
Coach’s notes:
Post loads for all sets of back squat and results for all gymnastics to comments.
WOD Leaderboard
Thursday, January 9, 2020
WOD:
Work to your heaviest in the following complex:
Power Snatch/Hang Power Snatch/Overhead Squat X 3
TT WOD: Gymnastics –
A1. L-sit holds – 5s hold X 3-4/set X 4 sets, rest 60-90s
Notes: Elbow to shoulder width, external rotation of shoulder, drive shoulders down, start with a short level (knees bent), drive hips and knees up and forward, which drives shoulders back, should not feel front of shoulder, extend lever after 5s hold achieved, 1st one leg (alternating), then both legs.
A2. Lat activation push back with hollow body – 4-6 reps with pause at top X 4 sets, rest 60-90s
A3. Prone straight arm shoulder extension with plate – 8-12 reps @ 2022 X 3 sets, rest 60-90s
Notes: Wrists neutral, keep arms close to body and body active in hollow.
B1. Headstand pike raises – 8-10 reps @ 5050 X 3 sets, rest 60-90s
B2. Ring Invert – 6-8 reps @ controlled tempo X 3 sets, rest 60-90s
B3. Reverse plank (superman) hold – 30-60s X 3 sets, rest 60-90s
Notes: knees bent as scale, rower with parallettes as progression.
Thursday, January 2, 2020
WOD:
Complete As Many Rounds and Reps As Possible (AMRAP) in 30 minutes of:
2 rounds of:
1 Legless Rope Climb
7 Strict Handstand Push-ups
28 Lateral (dowel) Two Foot jumps – 24”/20”
After each set of 2 rounds REST 1:00, then continue until 30:00.
TT WOD – Snatch:
A. Work to a moderate double and then single hang squat snatch in the first 15-20 minutes of class. Use this lift to focus on finishing to your hip, keeping the bar close and a fast third pull. Try to pause all of these catches.
B. Next work to your new 1RM in a squat snatch.
Coach’s notes:
Post rounds and reps complete for WOD and loads for all sets in TT Snatch to comments.
WOD LeaderboardTuesday, December 31, 2019
WOD:
A. Every 2:00 for 12:00 complete:
300/250m Row
AMRAP Wallballs – 20#/14#
B. Practice handstand holds with any time remaining.
TT WOD – Snatch:
A. Hang Power Snatch – 2, 2, 1, 1, 1, 1, 1, 1
B. Power Snatch – 2, 2, 1, 1, 1, 1, 1, 1, 1
Coach’s notes:
Post reps complete for each set and total reps for wallballs in WOD and loads for all sets in TT WOD to comments.
WOD Leaderboard
Tuesday, December 24, 2019
WOD:
Like the song “12 Days of Christmas”, complete for time each exercise in ascending order, then work back down, adding one exercise per round of:
1 Deadlift – 225#/155#
2 Burpees
3 Pull-ups
4 Push-ups
5 Toes to Bar
6 Pistols
7 Push Press – 95#/65#
8 Box Jumps – 24″/20”
9 Ring Rows
10 Kettlebell Swings – 1.5/1.0 pood
11 Clean and Jerk – 95#/65#
12 Front Squat – 95#/65#
TT WOD – Snatch
A. Snatch Push Press (BTN)/Snatch Drop – 2/2 X 5-7 sets, rest 90-120s
B. 3 Position Hang Squat Snatch (above knee/below knee/floor) – 1/1/1 X 5-7 sets, rest 90-120s
Coach’s notes:
Post time to complete WOD and loads for all sets in TT Snatch to comments.
WOD Leaderboard