Monday, March 23, 2020
Push Press – 5, 5, 5, 5, 5, 5
At Home WOD:
A1. Headstand to Press – 6-8 reps X 5 sets, rest 90-120s
A2. Reverse Towel Person Drag – 30-45s X 5 sets, rest 60-90s
A3. Hollow Rocks – 10-15 reps X 5 sets, rest 60-90s
A4. Slippery Floor Hamstring Curls – 8-12 per leg (single leg) or 15-20 reps (with pause, double leg) X 5 sets, rest 60-90s
Those with access doing WOD, post loads for all sets to comments. For the At Home WOD post results for all sets to comments.WOD Leaderboard
Wednesday, March 18, 2020
Muscle Snatch – 3, 3, 3, 3, 3, 3, 3
Between sets practice L-Sits, holds, hangs.
At Home WOD
A. As Many Reps As Possible (AMRAP) in 12 minutes (8 rounds total) of:
1:00 Side Shuffle – 10 ft.
:30 Broad Jump
Practice front and back scales for 12 minutes.
*We will continue to post our regular daily WOD for those members that may have equipment at home or access to said equipment. For those that do not have equipment at home we will continue to post a daily At Home WOD in addition to a video describing this WOD on our Foster Community FB page. Please post your comments, pictures and videos for the At Home WOD to that page. Please also note that TT Strength will be postponed until we are able to open back up and provide the necessary coaching for this 12 week program.
Post comments, results, here and pictures, videos and virtual high fives to FB and IG!WOD Leaderboard
Tuesday, March 17, 2020
5 Rounds for time(s) and loads(s) of:
5 Bar Pull-Overs
75 Double Unders
TT WOD – Strength
A. Deadlift – 5 reps X 5 sets, rest 120+
Note: Pause each rep on the floor.
B1. Single Leg Hip Bridges – 8-12 reps/leg @10X2 X 3 sets, rest 60-90s
Notes: Maintain the same wright across all 5 sets of DL. Increase the height of the working foot (put on plates) to increase challenge. Also, do NOT rest butt on ground at bottom (i.e. your are under continuous tension for the entire set.)
B2. Hip Extension – 10-15 reps @ 3032 X 3 sets, rest 60-90s
At Home WOD
A1. Left Side Plank Raises – 20-30s X 3 sets, rest 30s
A2. Front Plank Hold – 60s X 3 sets, rest 30s
A3. Right Side Plank Raises – 20-30s X 3 sets, rest 30s
A4. V-sit Twist – 20-30s X 3 sets, rest 30s
Notes: Touch both hands from side to side while holding a V-sit.
Post time and load per round and total working time to comments. Post all results for TT Strength and for At Home WOD.WOD Leaderboard
Sunday, March 15, 2020
Clean (squat) – 2, 2, 2, 2, 2, 1, 1, 1, 1, 1
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#
55 Bent Over Dumbbell Rows – 35#/25#/hand dumbbells or 1.0/0.7 pood
70 Reverse Unders
Then 100 Cal – erg of choice
A. Shoulder Press – 2 reps X 5-7 sets, rest90-120s
B. Push Press – 3 reps X 5-7 sets, rest 90-120s
Post time to complete Partner WOD and loads for all sets in WOD to comments.WOD Leaderboard
Tuesday, February 4, 2020
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.
Post loads for all sets of back squat and results for all gymnastics to comments.WOD Leaderboard
Monday, January 13, 2020
Power Clean/Hang Power Clean – 1/2, 1/2, 1/2, 1/1, 1/1, 1/1/, 1/1, 1/1
Thursday, January 9, 2020
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.
Monday, January 6, 2020
6 rounds for load(s) and time(s) of:
5 Clean and Jerk
10 Bar Muscle-ups
Post load and time per round plus total working time to comments.WOD Leaderboard