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Lifting Ourselves and One Another

Archives: Supersets

Friday, July 10, 2020

A1.  Row – 250m X 5 sets, rest 2:00

A2.  Deadlift – 5 reps X 5 sets, rest 2:00

Coach’s notes:

Post time per row and total time for all 5 rows, plus loads for all sets of deadlift to comments.

WOD Leaderboard
Comments: 9

Friday, June 26, 2020

A1.  Dumbbell Bench (med ball) Press – 10 reps @ 3010 X 5 sets, rest 90s
 
A2.  Pull-ups – 20 reps X 5 sets, rest 90s
 
A3.  V-ups – 15 reps X 5 sets, rest 90s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 6

Sunday, June 7, 2020

At Home WOD and WOD:

A1.  Alternating Knee to Elbow Crunch – AMRAP X 5 sets, rest approx. 60s

A2.  Handstand Push-ups – 5-7 reps X 5 sets, rest approx. 60s

A3.  Alternating Single Leg Squats (Pistols) – 20-30 (total) reps X 5 sets, rest approx. 60s

A4.  Superman Hold – AMSAP X 5 sets, rest approx. 60s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 1

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

Wednesday, May 6, 2020

At Home WOD:

Complete As Many Reps As Possible (AMRAP) in each movement for 3 rounds of:

1:00 Double Milk Jug Bicep Curl
30s REST
1:00 Couch Toe Taps
30s REST
1:00 Double Milk Jug Standing Tricep Extensions
30s REST
1:00 Hamstring Curls
30s REST
1:00 Milk Jug Lateral Raise
30s REST

WOD:

A1.  Dumbbell Bicep Curls – 8-12 reps @ 30X0 X 5 sets, rest approx. 60s

A2.  Box Jumps – 15 reps X 5 sets, rest approx. 60s

A3.  Supine Dumbbell Tricep Extensions (on bench) – 10-12 reps @ 30X0 X 5 sets, rest approx. 60s

B1.  GHD Raise – 8-12 reps X 3 sets, rest 60-90s

B2.  Dumbbell Lateral Raise Drop Set – 10/10 reps X 3 sets, rest 60-90s

Notes:  Drop set = 10 reps at a given weight, then drop the weight and do 10 more.

 

Coach’s notes:

Post reps for all sets in At Home WOD and results for all sets in WOD to comments.

WOD Leaderboard
Comments: 1

Wednesday, April 29, 2020

At Home WOD:

A1.  Split Squat Jump – 8-12 reps/side X 5 sets, rest 60-90s

A2.  Double Milk Jug Sliding Side Lunge to Squat – 8-12 reps/side X 5 sets, rest 60-90s

A3.  Alternating Elbow to Knee Crunch – 8-12 reps/side X 5 sets, rest 60-90s

A4.  GHD Raise – 6-8 reps X 5 sets, rest 60-90s

WOD:

27, 21, 12, 9, 6, 3 reps for time of:

Wallballs – 20#/14#
Knees to Elbows

 

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
No Comments

Thursday, April 16, 2020

At Home WOD:

A1.  Milk Jug Front Rack Split Squat – 45-60s/leg @ 3030 X 5 sets, rest approx. 60s

A2.  Hamstring Curls – 15-20 reps @ 20X1 X 5 sets, rest approx. 60s

A3.   Push-ups – 45-60s @ 3030 X 5 sets, rest approx. 60s

WOD:

A1.  Dumbbell Suitcase Split Squats – 8-12 reps @ 3030 X 5 sets, rest 60-90s

A2.  GHD Raises – 6-8 reps X 5 sets, rest 60-90s

A3.  Push-ups – 45-60s @ 3030 X 5 sets, rest 60-90s

Coach’s notes:

Post results for all sets of At Home and “regular” WOD to comments.

WOD Leaderboard
Comments: 3