Archives: Strength
Saturday, May 25, 2019
TT WOD – Partner:
Alternating with your partner complete 10 rounds of (5 rounds each):
10 Medicine Ball Cleans – 20#/14#
12 Deadlift – 135#/95#
Partner 1 performs cleans while partner 2 performs deadlift, then switch.
Then alternating with your partner complete 10 rounds of (5 rounds each) of:
10 Box Jumps – 24”/20”
10 Knees to Elbows
Then complete 2000m row.
WOD:
Overhead Squat – 4, 4, 4, 4, 4, 4
Coach’s notes:
Post time to complete Partner WOD and loads for all sets of overhead squat to comments.
WOD LeaderboardSaturday, May 18, 2019
TT WOD – Partner:
In Partners complete:
200 Walking Lunges (divided equally, can work at the same time), then
3 rounds of:
1:00 Partner L-Sit (toes must touch)
50 Synchro Squats
40 Synchro Double Unders
30 Ring Rows (divided equally)
20 Synchro Knees to Elbows
Then 200 Walking Lunges (divided equally)
WOD:
Back Squat – 5, 5, 5, 5, 5, 5
Compare to Thursday, September 21, 2017
Saturday, May 11, 2019
TT WOD – Partner:
In partners complete 4 rounds of:
500m Row while partner accumulates AMRAP Kettlebell Swings – 1.5/1.0 pood
Then complete 75 Hang Power Cleans – 95#/65#
Then complete 50 shuttle runs (20ft.) while your partner holds the bottom of a goblet squat – 1.5/1.0 pood
WOD:
“Nancy” – 5 rounds for time of:
Run 400m
15 Overhead Squats – 95#/65#
Compare to Tuesday, April 5, 2016
Coach’s notes:
Post number of KB swings and time to complete partner WOD and time to complete WOD to comments.
WOD LeaderboardFriday, May 10, 2019
A. Power Clean – 2 reps X 7 sets, rest 90-120s
Compare to Wednesday, October 24, 2018
B. BTN Snatch Grip Push Press – 2 reps X 7 sets, rest 90-120s
Compare to Friday, October 17, 2014
Tuesday, May 7, 2019
WOD:
Overhead Squat – 2, 2, 2, 2, 2, 2, 2
TT WOD – Accessory:
A. Lateral Single Leg Box Pistol – 8-10 reps/leg @ 30X1 X 4 sets, rest 60-90s
Notes: Load front rack if you reach 10 reps, heel touch only.
B1. Back Extension (control) – 7-9 reps @ 5050 X 4 sets, rest 60s
B2. Single Leg Wall Sit – 30-40s X 4 sets, rest 60s
C. Hollow Hold – 45-60s X 3 sets, rest 60-90s
Notes: Progress to supine GHD hold if all 3 sets complete.
Wednesday, May 1, 2019
Push Jerk – 2, 2, 2, 2, 2, 1, 1, 1, 1, 1
Compare to Thursday, January 10, 2019 and Wednesday, March 28, 2017
During rest between sets practice your scales (front and back).
