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Archives: Supersets

Sunday, March 29, 2020

At Home WOD:

A1.  Single Leg Split Squat with Front Rack Milk Jugs – 8-12 reps/leg @ 3030 X 4-5 sets, rest 60-90s

A2.  Plyo (Clap) Push-ups – 6-12 reps X 4-5 sets, rest 60-90s

A3.  L-Sit hold – 15-30s X 4-5 sets, rest 60-90s

A4.  Reverse Bridge Hold – 30s X 4-5 sets, rest 60-90s

WOD:

Tabata Intervals for reps of:

  1. Wallballs – 20#/14# to 10’
  2. V-ups
  3. Vertical Jumps – 24”/18”
  4. Back Extension

Coach’s notes:

Post results for all sets in At Home WOD and reps per movement. per exercise and all totals for Tabata intervals in WOD.

WOD Leaderboard
Comments: 3

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

Sunday, January 19, 2020

A1.  Ring Push-ups – 8-10 reps @ 3010 X 5 sets, rest 60-90s

A2.  Bent Over Barbell Row – 8-10 reps @ 3011 X 5 sets, 60-90s

A3.  Alternating Single Arm Dumbbell Split Jerk – 10 reps (5/arm) X 5 sets, rest 60-90s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 4

Tuesday, January 14, 2020

WOD:

Complete for time:

5 Rope Climbs
27 GHD Sit-up
4 Rope Climbs
21 GHD Sit-ups
3 Rope Climbs
15 GHD Sit-ups
2 Rope Climbs
9 GHD Sit-ups
1 Rope Climb

TT WOD – Gymnastics:

A1.  Straight Arm Supine Hip to Bar (with swing) – 8-12 reps X 4 sets, rest approx.. 60s

A2.  Hollow Body Handstand Pike to Wall with Med Ball – 8-12 reps with 3s hold X 4 sets, rest approx. 60s

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

B1.  Prone Overhead Dowel Raises – 8-12 reps with 3s 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 Raises – 8-12 reps with 3s hold X 3 sets, rest approx. 60s

Coach’s notes:

Post time to complete couplet for WOD and all result for Gymnastics TT to comments.

WOD Leaderboard
Comments: 9

Thursday, December 26, 2019

WOD:

A. Work to your heaviest in 12 minutes for:

Single Arm Dumbbell Overhead Squat – 5 reps/side.

B. 50, 40, 30, 20, 10 rep rounds for time of:

Double Unders (unbroken)
Alternating Dumbbell Ground to Overhead – 50#/35#

TT WOD – Snatch:

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

Note:  If you break the set, you must start that set over from the beginning.

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

Coach’s notes:

Post load worked up to for overhead squat and time to complete couplet for WOD and all loads for sets in TT WOD to comments.

WOD Leaderboard
Comments: 5

Friday, December 20, 2019

WOD:

A1.  Rope Climb – 3 reps (unbroken) X 5 sets, rest 90-120s

Notes: Must descend to under 5 feet without touching floor. 

A2.  Wallball Push Press – 20 reps (unbroken) X 5 sets, rest 90-120s

A3.  Row – 250m X 5 sets, rest 90-120s

 

Christmas Partner WOD:

In partners complete for time:

150 Switch Lunges (total) while your partner holds a bar in a rack – 135# for all, gals front rack, guys overhead, then

125 Double Unders (each) while your partner holds a front plank, then

100 Sit-ups (total), while your partner holds a V-sit, then

75 Cal Row (total) while your partner hangs from the bar, then

50 Synchro Toes to Bar, then 

50 Synchro Burpees to Bar

Coach’s notes:

Post results for each set in WOD and time to complete Christmas Partner WOD to comments.

WOD Leaderboard
Comments: 1

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

Saturday, December 7, 2019

TT WOD – Partner:

In partner complete for time:

75 Kettlebell swings (1.5/1.0 pood)while partner holds kettlebell (bottoms up) at top
75 Double unders (each) while partner holds a ring support
75 Box jumps (24”/20”) while partner holds wall sit
75 Cal row while partner holds a front plank
75 Medicine ball cleans (20#/14#) while partner holds med ball overhead 
75 Burpees while partner hangs from the bar

WOD:

A1.  Shuttle Sprints – 1 rep X 5 sets, rest approx. 90s

Note: 10, 20, 30, 40 ft. for sprints

A2.  Inverted Burpee – 7 reps X 5 sets, rest approx. 90s

A3.  Hip Extension – 10 reps @ 3030 X 5 sets, rest approx. 90s

A4.  Double Unders – 25 reverse or 75 single X 5 sets, rest approx. 90s

Coach’s notes:

Post time to complete Partner WOD and results for all WOD sets to comments.

WOD Leaderboard
Comments: 1

Tuesday, November 26, 2019

WOD

A1.  Bench Press – 5-6 reps @ 30X0 X 5 sets, rest approx. 90s

A2.  Bent Over Barbell Row – 8-10 reps @ 30X1 X 5 sets, rest approx. 90s

A3.  Bent Over Dumbbell Fly – 10-12 reps @ 3022 X 5 sets, rest apron. 90s

 

TT WOD – Snatch

A.  Snatch Grip BTN Push Press + Snatch Balance + Overhead Squat – 1/1/1 X 5-7 sets, rest 90-120s

B.  Snatch High Pull + Power Snatch – 3/2 X 5-7 sets, rest 90-120s

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 4

Saturday, November 16, 2019

TT WOD – Partner

A.  In 10 minutes in partners establish a 1RM shoulder to overhead and a 2RM shoulder to overhead. 

Only one partner can count for each lift, and your score is the total of the 2 lifts.  For example if one partner lifts 135# X 1 and the other partner lifts 120# X 2, then the score is 135 + 120 = 255.

B.  Then in partners complete for time:

50 Pull-ups while your partner holds a handstand
50 Hand release Push-ups while your partner hangs from the bar.
10 Rope Climbs
50 Toes to Bar while your partner holds a deadlift (225#/150#)
25 Devil’s Press – 50#/35#/hand

WOD

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

A2.  Sumo Deadlift – 5 reps X 5 sets, rest 90-120s

Coach’s notes:

Post results for all sets/WOD’s to comments.

WOD Leaderboard
Comments: 4