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Lifting Ourselves and One Another

Archives: Superset

Friday, January 24, 2020

WOD:

A1.  Bench Press – 5 reps X 5 sets, rest 90-120s

Compare to Tuesday, November 26, 2019

A2.  Side Shuffle – 10 reps (20 ft.) X 5 sets, rest 90-120s

Compare to Tuesday, January 7, 2020

A3.  Kettlebell Swing – 20 (unbroken) reps X 5 sets, rest 90-120s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 12

Thursday, January 23, 2020

WOD:

5 rounds for time(s) of:

5 Strict Chest to Bar Pull-ups
10 Overhead Squats -135#/95#
15 V-ups
REST 90s

With any time remaining work on your reverse skipping.  

TT WOD – Gymnastics-

A1.  L-sit holds – 5s hold X 3-4/set X  3 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 3 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 – 4-6 reps @ 5050 X 3 sets, rest 60-90s

B2.  Ring Invert – 4-6 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.

Coach’s notes:

Post time per round and total working time for WOD and results for all TT Gymnastics to comments.

WOD Leaderboard
Comments: 13

Tuesday, January 21, 2020

WOD

“Filthy Fifties” – 1 round for time of:

50 Box Jumps – 24”
50 Jumping Pull-ups
50 Kettlebell Swings – 1.0 pood
50 Walking Lunges
50 Knees to Elbows
50 Push Press – 45#
50 Back Extensions
50 Wallballs – 20#/14# to 10’
50 Burpees
50 Double Unders

Compare to Monday, November 19, 2018

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

A3.  Strict False Grip Ring Pull-up – 5-6 reps X 3-4 sets, rest approx. 60s

B1.  Prone Overhead Dowel Raises – 8-10 reps with 2s hold X 3 sets, rest approx. 60s

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

 

Coach’s notes:

Post time to complete Filthy Fifties and results for all TT Gymnastics to comments.

WOD Leaderboard
Comments: 23

Monday, January 20, 2020

A1.  Overhead Barbell Walking Lunges – 10 steps (5/leg) X 5 sets, rest 90-120s

Compare to Friday, April 7, 2017

A2.  Peg Board Ascents – 2 (unbroken) X 5 sets, rest 90-120s

Compare to Monday, April 15, 2019

 

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 6

Wednesday, January 15, 2020

A1.  Strict Press – 5 reps X 5 sets, rest 60-90s

A2.  Unbroken Rebounding Box Jumps – 20 reps X 5 sets, rest 60-90s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 7

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

Thursday, November 21, 2019

WOD:

A1.  Barbell Front Rack Walking Lunge – 10 steps (5/side) X 5 sets, rest 90-120s

Compare to Thursday, April 11, 2019

A2.  Strict (weighted) Pull-ups – 7 reps X 5 sets, rest 90-120s

Between sets work on your L-holds.

TT WOD: Snatch Work – 

A. Snatch Grip BTN Push Press – 3 reps x 5-6 sets, rest approx. 90s

B. Snatch Grip BTN Push Jerk – 3 resp x 5-6 sets, rest approx. 90-120s

 

 

Coach’s notes:

Post loads for all sets and notes for L-holds to comments.

WOD Leaderboard
Comments: 5

Tuesday, November 19, 2019

 

WOD

A.  300 Double Unders for time.

B1.  Turkish Get-up – 5 reps/arm X 4 sets, rest 60-90s

B2.  Twisting Medicine Ball Wall Toss – 10-12 reps/side X 4 sets, rest 60-90s

B3.  Front Plank – 60-90s X 4 sets, rest 60-90s

TT WOD – Snatch:

A.  Snatch High Pull/Power Snatch/Snatch Balance – 2/2/2 X 7-8 sets, rest 90-120s

B.  Snatch Grip BTN Press – 4 reps X 5 sets, rest approx. 90s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 5

Sunday, November 3, 2019

A1.  Alternating Single Arm Dumbbell Split Jerk – 4 reps/arm X 5 sets, rest 90-120s

A2.  Back Scales – As Many Seconds As Possible per side X 5 sets, rest 90-120s

A3.  V-ups – 10-15 reps X 5 sets, rest 90-120s

A4.  Squat Snatch – 3 reps (touch and go) X 5 sets, rest 90-120s

Coach’s notes:

Post results for all sets to comments

WOD Leaderboard
Comments: 2

Thursday, October 17, 2019

WOD:

A1. Double Unders – AMRAP in 1:30 X 5 sets, rest approx. 90s

A2.  Dumbbell Turkish Get-Up – 5 reps/arm X 5 sets, rest approx. 90s

With any time remaining work on your inverts – handstand walks, holds and/or push-ups and ring inverts and levers. 

TT WOD:

“Simple and Sinister”

100 1-arm KBS with a goal of sub 5 minutes. Can laternate arms as you see fit. Immediately following the 100 swings, perform 10 alternating Turkish Get Ups for quality.

Rest 3 – 5 minutes

A1. Dual KB front rack box step ups (focus on proper knee tracking and upright torso) – 8 reps. No rest. 3 – 4 sets.

A2. 30 Russian twists with a KB x 3-4 sets. Rest 60 – 90s.

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 3