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Archives: Strength

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 Leaderboard
Comments: 7

Tuesday, 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
Comments: 5

Friday, December 27, 2019

Thruster – 2, 2, 2, 2, 2, 2, 2

Between sets practice scales. 

Compare to February 23, 2019

Coach’s notes:

Post loads for all sets to comments

WOD Leaderboard
Comments: 3

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
Comments: 7

Saturday, December 22, 2019

TT WOD – PARTNER:

In partners for combined total weight complete the following lifts in any order and rotating every 5 minutes. 

  1.  Clean and Jerk
  2.  Back Squat
  3.  Bench Press 
  4.  Deadlift

WOD:

40, 30, 20, 10 rep rounds for time of:

Side Shuffle – 20 ft.
Sumo Deadlift High Pull – 95#/55#
Bench Press – 95#/55#

Coach’s notes:

Post loads for each lift, plus totals and order complete for TT WOD Partner and time to complete for WOD to comments.

WOD Leaderboard
Comments: 4

Thursday, December 19, 2019

WOD:

Working only every odd minute for 25 minutes (total time) complete AS Many Reps As Possible (AMRAP) of:

8 Pike Raises over Kettlebell
8 Deck Squats 1.5/1.0 poor
8 Burpees over Box – 24”/20”

TT WOD – Snatch:

A. Snatch High Pull/Muscle Snatch/Power Snatch – 1/1/2 X 5-7 sets, rest 90-120s

B. Hang Power Snatch – 3, 3, 3, 3, 2, 2, 2, 2, 2

Coach’s notes:

Post rounds and reps complete for WOD and loads for all sets in TT WOD to comments.

WOD Leaderboard
Comments: 5

Wednesday, December 18, 2019

A1.  Barbell Front Rack Walking Lunges – 10 reps (5/leg) X 5 sets, rest approx. 120s

Compare to Thursday, November 21, 2019

A2.  Seated Dumbbell Shoulder Press – 5 reps X 5 sets, rest approx. 120s

Coach’s notes:

Post loads for all sets to comments

WOD Leaderboard
Comments: 6

Sunday, December 15, 2019

Hang Squat Clean/Push Jerk – 2/2, 2/2, 2/1, 2/1, 1/1, 1/1, 1/1, 1/1, 1/1

 

Between sets practice scales and inverts.

Coach’s notes:

Post loads for all sets and notes for practice to comments.

WOD Leaderboard
Comments: 3

Thursday, December 12, 2019

WOD:

Paused Back Squat – 2 reps @ 33X1 X 7 sets, rest as needed between sets

Compare to Wednesday, September 11, 2019

TT WOD – Snatch:

A. Snatch High Pull/Muscle Snatch – 2/2X 5-7 sets, rest 90-120s

B Paused Power Snatch/Paused Squat Snatch – 1/1 X 5-7 sets, rest 90-120s

Note: Pause 3s in each catch. 

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 12

Tuesday, December 10, 2019

A.  Push Press – 3, 3, 3, 3, 3, 3

Compare to Wednesday, November 20, 2019

B.  Push Jerk – 2, 2, 2, 1, 1, 1, 1, 1

Compare to Wednesday, May 1, 2019

 

TT WOD – Snatch 

A.  Snatch Balance/BTN Snatch Jerk – 1/2 X 5-7 sets, rest 90-120s

B.  3 Position Hang Squat Snatch (high hang/mid-thigh/above the knee) – 1/1/1 X 5-7 sets, rest 90-120s

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 10