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Lifting Ourselves and One Another

Archives: Strength

Wednesday, June 29, 2022

7 sets for load:
3 overhead squats

Post-workout:
5 sets:
5 sots press
– Increase loading across as many sets as possible.

Coach’s notes:

Post load for each set of overhead squat and sots press to comments.

WOD Leaderboard
Comments: 1

Thursday, June 2, 2022

A. 8 sets for load:
2 thrusters

B. Post-workout:
4 sets for load:
8 DB strict presses/arm
8 DB front squats

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 1

Thursday, May 26, 2022

Pre-workout:
On an 8:00 clock:
Handstand walk/wall walk practice

5 sets for load:
5 push jerks

Coach’s notes:

Post notes for pre-workout and loads for all set of push jerk to comments.

WOD Leaderboard
Comments: 3

Tuesday, May 24, 2022

On a 20:00 clock:
10 rounds:
3 front squats
1:00 calories on any machine
– Increase front squat load as desired.

Post-workout:
On a 3:00 clock:
Max-effort plank hold
– Rest as little as possible/try to go unbroken.
– Add load for athletes who can perform 3:00 unbroken.

Coach’s notes:

Post the load for each set of front squats and cals per round on the erg. Post plank results as well.

WOD Leaderboard
Comments: 4

Wednesday, May 11, 2022

5 sets for load:
Sumo deadlifts
12-10-8-6-4

Post-workout:
3 sets:
20 GHD hip extensions
20 GHD back extensions

Coach’s notes:

Post load for each set to comments.

WOD Leaderboard
Comments: 1

Thursday, May 5, 2022

A. 5 sets for load:
5 push presses

B. Post-workout:
5 sets for reps:
:50 bar-facing burpees
:10 rest

Coach’s notes:

Post loads for A and reps for B to comments.

WOD Leaderboard
Comments: 2

Sunday, April 31, 2022

A. 5 sets for load:
3 hang power snatches

B. 3 sets for load:
7 muscle snatches
7 snatch-grip push presses

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 2

Monday, April 25, 2022

A.  AMRAP 12:
10 burpees
25 double-unders

B. Barbell Shoulder Press (from floor) – 3 reps X 6 sets, rest approx. 90s

Coach’s notes:

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

WOD Leaderboard
Comments: 5

Wednesday, April 20, 2022

On a 32:00 clock:
From 0:00-18:00:

For load:


Bench press
5-5-3-3-3-1-1-1-1
Perform 1 set every 2:00.

Rest 2:00

From 20:00-32:00:
For time:


Row 1000m

Coach’s notes:

Post loads for A and time for B to comments.

WOD Leaderboard
Comments: 2

Thursday, April 14, 2022

A. 7 sets for load:


3 hang power cleans

B. Post-workout:

3 sets:
20 weighted glute bridges
20 banded side steps/side

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 1