Archives: Supersets
Sunday, June 7, 2020
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
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
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
Tuesday, May 12, 2020
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 LeaderboardWednesday, 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
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
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:
- Wallballs – 20#/14# to 10’
- V-ups
- Vertical Jumps – 24”/18”
- 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 LeaderboardFriday, 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