Archives: Strength
Thursday, October 18, 2018
WOD:
As Many Rounds As Possible in 24 minutes:
Run 400m
50 ft. Handstand Walk
50 Double Unders
Rest 1:00
TT WOD – Strength:
A. Barbell Shoulder Press – 4 reps @ 31X1 X 5 sets, rest 2-3:00
B1. Dip – 8-10 reps @ 31X1 X 4 sets, rest 90-120s
B2. Dumbbell Lateral Raise – 10-12 reps @ 3011 X 4 sets, rest 90-120s
Tuesday, October 16, 2018
WOD:
A. Muscle Snatch – 5 reps X 6 sets, rest 90-120s
B. Barbell Sotts Press – 5 reps X 6 sets, rest 90-120s
TT WOD – Strength:
A. Back Squat –3 reps @ 30X0 X 8 sets, rest 2-3:00
B1. Glute-ham Raise – 8-10 reps @ 30X0 X 4 sets, rest 90-120s
Note: Use bands if possible.
B2. Dumbbell Front Rack Walking Lunge – 10 Steps X 4 sets, rest 90-120s
Note: Keep weight the same for all 4 sets, increase each week.
Saturday, October 13, 2018
WOD:
21, 15, 9, 21, 15, 9 rep rounds for time of:
Pull-ups
Wallballs – 20#/14# to 11 feet
TT WOD – Strength:
A. Sumo Deadlift – 1, 1, 1, 1, 1, 1, 1, rest 2-3:00
B1. Static Back Extension – 30s hold X 3-4 sets, rest 60s
Notes: Increase load per set if 30s reached.
B2. Static Hollow Rock hold – As Many Seconds As Possible X 3-4 sets, rest 60s
Thursday, October 11, 2018
WOD:
1 round for time of:
50 Cal Erg. – your choice.
75 Power Cleans – 95#/65#
100 Shoulder Press – 45#/35#
75 Left Leg Single Leg Single Unders
50 Sumo Deadlift High Pull – 95#/65#
75 Box Jumps – 24”/20”
100 Squats
75 Right Leg Single Leg Single Unders
50 Cal Erg.
TT WOD – Strength:
A. Barbell Shoulder Press – 5 reps @ 31X1 X 5 sets, rest 2-3:00
B1. Dip – 10-12 reps @ 31X1 X 4 sets, rest 90-120s
B2. Dumbbell Lateral Raise – 12-15 reps @ 3011 X 4 sets, rest 90-120s
Saturday, October 6, 2018
WOD:
As Many Rounds As Possible (AMRAP) in 15 minutes of:
10 Squat Cleans – 135#/95#
5 Bar Muscle-ups
8 Squat Cleans – 165#/115#
7 Bar Muscle-ups
6 Squat Cleans – 205#/135#
9 Bar Muscle-ups
TT WOD – Strength:
A. Sumo Deadlift – 3 reps @ 32X1 X 6 sets, rest 2-3:00
B1. Front Squat – 2 reps @30X0 X 4 sets, rest 2:00
B2. Single Leg Dumbbell Deadlift – 6-8 reps/leg @ 4010, rest 2:00
Notes: Dumbbells in both hands.
Thursday, October 4, 2018
WOD:
Work to your heaviest in the following complex:
3 Hang Squat Cleans/4 Push Press/5 Thrusters
TT WOD – Strength:
A. Dumbbell Flat Bench Press – 2-4 reps @ 31X1 X 5 sets, rest 2-3:00
B1. Handstand Push-ups – 4-6 reps @ 31X1 X 4 sets, rest 90-120s
Note: Scale is Push up off box to parallettes and/or lower only. Scale up is increasing deficit.
B2. Bent Over Reverse Dumbbell Fly – 6-8 reps @ 3011 X 4 sets, rest 90-120s
Tuesday, October 2, 2018
WOD:
A1. Turkish Get-up – 7 reps/side X 4 sets, rest 90s
A2. Back Extension – 10-12 reps @ 30X2 X 4 sets, rest 90s
B1. V Sit-ups – 12-20 reps X 3 sets, rest 60s
B2. Twisting Medicine Ball Wall Toss – 12-15 reps/side X 3 sets, rest 60s
TT WOD – Strength:
A. Back Squat –5 reps @ 30X0 X 6 sets, rest 2-3:00
B1. Glute-ham Raise – 6-8 reps @ 30X0 X 4 sets, rest 90-120s
Note: Use bands if possible.
B2. Dumbbell Front Rack Walking Lunge – 10 Steps X 4 sets, rest 90-120s
Note: Keep weight the same for all 4 sets, increase each week.
Saturday, September 29, 2018
WOD:
5 Rounds for loads and time(s):
5 Strict Pull-ups
10 Two Foot Vertical Jumps – 24”/20”
5 Squat Snatch
Rest 2:00
TT WOD – Strength:
A1. Sumo Deadlift – 4 reps @ 32X1 X 6 sets, rest 2-3:00
B1. Front Squat – 3 reps @ 30X0 X 4 sets, rest 2:00
B2. Single Leg Dumbbell Deadlift – 7-9 reps/leg @ 4010 X 4 sets, rest 2:00
Note: Dumbbell in both hands.
Coach’s notes:
Post weight for pull-ups and snatch and time to complete each round, plus total working time to comments.
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