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Archives: Strict

Friday, June 19, 2020

5 rounds for time(s) of:

20 Single Arm Alternating Dumbbell Push Press – 50#/35#
15 Dumbbell Hang Squat Cleans
10 Strict Pull-ups
REST 2:00

Coach’s notes:

Post time per round and total working time to comments.

WOD Leaderboard
Comments: 6

Tuesday, June 9, 2020

5 rounds for time(s) of:

5 Strict Pull-ups
10 Dowel Facing Burpees
15 Pike Raises
20 Hands on Box Jump Overs

REST 2:00

WOD

Deadlift – 5, 5, 5, 5, 5, 5

Coach’s notes:

Post time for each set in At Home WOD and total working time to comments. Post loads for all sets of WOD to comments.

WOD Leaderboard
No Comments

Monday, June 1, 2020

At Home WOD:

3 rounds for time under tension of:

1:00 Double Milk Jug Front Rack Right Leg Split Squat @ 3030
0:30 REST
1:00 Double Milk Jug Overhead Squat Hold
0:30 REST
1:00 Double Milk Jug Front Rack Left Leg Split Squat @ 3030
0:30 REST
1:00 Double Milk Jug Bent Over Row (with 1s pause at top)
0:30 REST

 

WOD

A1.  Front Rack Dumbbell Split Squat – 8-12 reps /leg @ 3030 X 3 sets, rest 90s

A2.  Push Press – 10 reps X 4 sets, rest 90s

A3.  Strict Pull-ups – 10 reps X 4 sets, rest 90s

Coach’s notes:

Post notes for all sets to comments.

WOD Leaderboard
No Comments

Tuesday, May 26, 2020

At Home WOD:

A1.  Front Plank Ball Figure 8’s – 10/side X 4 sets, rest approx. 30s

A2.  3 Position Back Extension (side bend) – 8-12 reps X 4 sets, rest approx. 30s

A3.  Alternating Knee to Elbow Crunch – 8-12 reps/side X 4 sets, rest approx. 30s

A4.  L-sit Hold – 15-30s X 4 sets, rest approx. 30s

 

WOD

A1.  Power Snatch – 3 reps X 5 sets, rest 6-90s

A2.  Strict Toes to Bar – 6-10 reps @ 3030 X 5 sets, rest 60-90s

A3.  Hip and Back Extensions – 10-15 reps (controlled tempo) X 5 sets, rest 60-90s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
No Comments

Tuesday, May 19, 2020

At Home WOD:

A1. Strict Pull Ups – AMRAP x 5 sets, rest approx. 90s

A2. Dowel Squat Snatch – 15 reps x 5 sets, rest approx. 90s

A3. Chair Dips – AMRAP x 5 sets, rest approx. 90s

A4. GHD Raises – 6-10 reps x 5 sets, rest approx. 90s

WOD:

A1. Strict Pull Ups – AMRAP x 5 sets, rest approx. 90s

A2. Dowel Squat Snatch – 15 reps x 5 sets, rest approx. 90s

A3. Chair Dips – AMRAP x 5 sets, rest approx. 90s

A4. GHD Raises – 6-10 reps x 5 sets, rest approx. 90s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 3

Tuesday, May 12, 2020

At Home WOD and WOD:

A1. Crow support or free handstand practice – work to achieve 15-60 sec x 5 sets, rest 60-90 seconds

A2. Superman raises – 30-60 seconds x 5 sets, rest 60-90s

A3. Strict Pull Ups – AMRAP x 5 sets @3011 x 5 sets, rest 60-90s

A4. GHD Raise – 6-8 (8-12) reps x 5 sets, rest 60-90 s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 1

Tuesday, April 14, 2020

At Home WOD

A1.  Front Squat/Hip Squat from Toes/Squat Cleans/Split Jerk (non-dominant)/Split Jerk (dominant) – 7 reps/movement X 6 sets, rest approx. 90s

A2.  Alternate Between Front and Back Scales on both Left and Right sides between each set.

WOD

Complete 1 round for time of:
21 STRICT Handstand Push-ups
3 Rope Climbs
15 STRICT Handstand Push-ups
6 Rope Climbs
9 STRICT Handstand Push-ups
9 Rope Climbs

 

Coach’s notes:

Post all notes on movement effectiveness for At Home WOD and time to complete WOD to comments.

WOD Leaderboard
Comments: 6

Sunday, April 12, 2020

At Home WOD

Complete all sets for time in any order.

  1. 30 STRICT Pull-ups
  2. 40 Two Foot Vertical Jumps – 24”18”
  3. 50 “Gorilla” Side Shuffle with Two Hand Touch
  4. 60 Prone (Toes Down) Back Extensions
  5. 70 Knee to Elbow Twisting Crunches
  6. 80 Milk Jug Cross Body Ground to Overhead

WOD

3 Rounds for reps of:

1:00 Toes to Rings
1:00 Dumbbell Box Step Overs – 35#/20#/hand
1:00 Hip Extension
1:00 Kettlebell Swing – 1.5/1.0 pood
1:00 Forward/Reverse Shuttle – 20ft.
1:00 REST

Coach’s notes:

Post time to complete each set of At Home WOD and reps per movement per round and all totals to comments.

WOD Leaderboard
Comments: 4

Saturday, March 28, 2020

At Home WOD

A.  AMRAP in 12 minutes of:

60s Double Milk Jug Front Raise Hold
5 Strict Door Pull-ups

REST 3:00

B.  AMRAP in 12 minutes of:

15 Tuck Jumps
10 Basketball Rotations/Direction/Hand from Front Plank

WOD:

Work to your heaviest in the following clean complex:

2 Hang Power Cleans/2 Squat Cleans/4 Front Squats

Coach’s notes:

Post rounds and reps complete for both couplets in At Home WOD. Post loads for all sets of clean complex for WOD to comments.

WOD Leaderboard
Comments: 7

Friday, March 20, 2020

WOD:

 3 rounds for reps of:

1:00 Wallballs – 20#/14#
1:00 Double Unders
1:00 Strict Pull-ups
1:00 Dumbbell Walking Lunges – 50#/35#/hand

1:00 REST

At Home WOD:

A1.  Superman’s – 8-12 reps with 5s pause X 5 sets, rest 45-60s

A2.  Tuck Jumps – 10-15 reps X 5 sets, rest 45-60s

A3.  Side Bridge with Reach and Rotation – 8-12/side X 5 sets, rest 45-60s

 

A4.  Unassited Milk Jug Get-up – 10-15 reps/side X 5 sets, rest 45-60s

Coach’s notes:

Post reps per movement, per round and all totals to comments for WOD. For At Home WOD, post videos (preferably) and comments (everywhere) regarding all sets to website and Foster Community FB.

WOD Leaderboard
Comments: 6