Archives: Supersets
Tuesday, October 29, 2019
WOD:
Tabata intervals for reps of:
A1. Wallballs – 20#/14#
A2. Hip Extension
A3. Pull-ups
A4. V-ups
TT WOD – Upper Body Accessory/Mobility:
A. 10-9-8-7-6-5-4-3-2-1 rep rounds for time of:
Peg Board Pull-ups
D-ball Over Alternating Shoulders
B1. Seated Dumbbell Press – 8-10 reps @ 31X1 X 4 sets, no rest
B2. Seated Dumbbell Lateral Raises – 8-10 reps @31X1 X 4 sets, rest 60s
C. D-ball Max Hold X 3 sets, rest 60-90s
D. Ball Slams – 50 As Fast As Possible
E. Planks for 6 minutes.
Coach’s notes:
Post reps per movement, per round and all totals to comments for tabata and yes, switch movements each interval. Post results for all sets in TT WOD to comments.
WOD Leaderboard
Sunday, October 13, 2019
A1. Standing Shoulder Press – 5 reps @31X1 X 5 sets, rest approx. 90s
A2. Ring Row – 10-12 reps @ 3011 X 5 sets, rest approx. 90s
A3. Hanging L-sit hold – As Many Seconds As Possible (AMSAP) X 5 sets, rest approx. 90s
Notes: The actual desired position is a “V”. Ensure toes are above obviously above hip or scale as needed.
A4. Back Extension – 10- 12 reps @ 3131 X 5 sets, rest approx. 90s
Thursday, October 3, 2019
WOD:
A1. Hang Squat Clean – 2 reps X 7 sets, rest 90-120s
A2. Strict L-Pull-ups – AMRAP X 7 Sets, rest 90-120s
TT WOD – Opens Prep:
18.1 – Complete As Many Rounds As Possible (AMRAP) in 20 minutes of:
8 Toes to Bar
10 Dumbbell Hang Clean and Jerk – 50#/35#
14/12 Cal Row
TAGS – Superset, Strength, Oly, Strict, Dumbbell
Coach’s notes:
Post loads for each set in A1 and reps for all sets in A2 to comments. For Open Prep post rounds and reps.
WOD LeaderboardTuesday, October 1, 2019
WOD:
A1. Side Shuffle – 10 reps X 5 sets, rest 90-120s
Notes: Each rep = 20 ft.
A2. Power Snatch – 5 reps (touch and go) X 5 sets, rest 90-120s
A3. Two Foot Rebounding Jump – 4-5 reps X 5 sets, rest 90-120s
Notes: Set rings to a challenging height, then 2 foot jump to touch, rebounding (minimal ground contact time) into the next reps/jump for 4 reps.
A4. Plyo Push-ups – 6-8 reps X 5 sets, rest 90-120s
TT WOD – Opens Prep:
15.4 – Complete As Many Rounds As Possible in 8 minutes of:
3 Handstand Push-ups
3 Cleans – 185#/125#
6 Handstand Push-ups
3 Cleans
9 Handstand Push-ups
3 Cleans
12 Handstand Push-ups
6 Cleans
15 Handstand Push-ups
6 Cleans
18 Handstand Push-ups
6 Cleans
21 Handstand Push-ups
9 Cleans
24 Handstand Push-ups
9 Cleans
27 Handstand Push-ups
9 Cleans, etc., adding 3 reps to the handstand push-up each round and 3 reps to the clean every 3 rounds.
Coach’s notes:
Post results for all sets of WOD and rounds and reps complete in TT WOD to comments.
WOD LeaderboardSaturday, September 7, 2019
TT WOD – Partner:
In partners complete for time:
50 Synchronized Box Jumps – 20” for all
50 Synchronized Knees to Elbows
50 Burpees (total) while one partner rows 1000m. You must complete 50 burpees and the 1000m row dividing work as you see fit before moving on.
50 hang power snatch – 95#/65#, dividing as you see fit.
50 deadlift while your partner hangs from the bar – 95#/65#
50 push press while your partner holds a plank – 95#/65#
800m run with a single 50#/35# dumbbell each.
100 double unders as a team.
WOD:
A1. Strict Pull-ups – 5 reps X 5 sets, rest approx. 90s
A2. Ring Push-ups – 10-12 reps @ 3010 X 5 sets, rest approx. 90s
A3. Row – 15/12 Cals X 5 sets, 0s rest
A4. Dumbbell Overhead Squats – 12 reps X 5 sets @ 50#/35#/hand, rest 0s
A5. Double Unders – 60 reps X 5 sets, rest 120s
Coach’s notes:
Post time to complete partner WOD and results for all sets in WOD to comments.
WOD Leaderboard
Thursday, July 25, 2019
Tabata Intervals for reps of:
WOD:
A. 1. Burpees
2. Sumo Deadlift High Pull – 95#/65#
3. Wallballs – 20#/14#
4. Bent Over Barbell row – 95#/65#
B. Practice skipping with any time remaining
TT WOD – Off Season Fun:
A1. Weighted Pull-up – 8 reps X 4 sets, rest 60-90s
A2. Seated Double Dumbbell Bicep Curls – 5-7 reps X 4 sets @ 60X0, rest 60-90s
B1. Ring Push-ups – 8-12 reps @ 4010 X 4 sets, rest 60-90s
B2. Standing Overhead Banded Tricep Extension – 30s @ 1010 X 4 sets, rest 60-90s
C. Standing Banded Rear (Pull Apart) Delt Fly – 30s X 4 sets, rest 60s
Thursday, July 18, 2019
WOD:
Perform 30s work/30s rest for each movement and complete 5 rounds for reps of:
Left Arm Dumbbell Walking Lunge – 50#/35#
Ring Dips
Right Arm Dumbbell Walking Lunge – 50#/35#
Strict Pull-ups
V Sit-ups
Compare to Thursday, May 10, 2018
TT WOD – Off Season Fun:
A1. Barbell Bicep Curls (21’s) – 7/7/7 X 4 sets, rest approx. 60s
Notes: 21’s are done as 7 reps, partial range from bottom up to half, 7 reps, partial range from top down to half, then 7 reps full range.
A2. Single Arm Ring Row – 8-10 reps/arm X 4 sets, rest approx. 60s
Notes: Keep core engaged and resist any twisting of the upper body.
B1. Lying Barbell Tricep Extension – 8-12 reps @ 3010 X 4 sets, rest approx. 60s
B2. Standing Banded Tricep Extensions – AMRAP in 30s @ 1010 X 4 sets, rest approx. 60s
C. Alternating Dumbbell Front Raise – 12-15 reps @ 3011 X 3 sets, rest 60s
Coach’s notes:
Post reps complete per movement, per round and all totals to comments.
WOD LeaderboardSaturday, July 13, 2019
TT WOD – Partner:
Each partner complete 3 rounds of:
Row 18/15 Cal
15 Thrusters – 95#/65#
20 Kettlebell Swings – 1.5/1.0 pood
* This is done in waterfall fashion. At the start one athlete begins their row. When they finish, they move to the thrusters and athlete 2 can start the row. They continue in this fashion until both athletes complete 3 rounds.
REST 2:00, then in partners complete 3 rounds of:
Run 800m
50 Barbell Rows – 95#/65#
50 Burpees
* In this portion both athletes run the 800m together. Whomever is back first from the run can start on the barbell rows (you do not have to wait for your partner). Once the other partner is back, then only one partner working at a time until you have completed all the rows and burpees. Then start the next run together for round 2., etc.
WOD:
A1. Power Clean – 2 reps X 7 sets, rest 90-120s
Compare to Friday, May 10, 2019
A2. Handstand Walk – 50 ft. X 7 sets, rest 90-120s
Coach’s notes:
Post time to complete partner WOD and loads for all power cleans and distance unbroken for each set of handstand walk for WOD to comments.
WOD Leaderboard