Archives: Tempo
Tuesday, June 15, 2021
A1. Back Squat – 5 reps @ 31X1 X 7-9 sets, rest approx. 90s
A2. Box Jumps – 5-15 reps (rebounding) X 7-9 sets, rest approx. 90s
Coach’s notes:
Post loads for all sets of back squat and height for box jumps to comments.
WOD LeaderboardWednesday, November 18, 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, April 21, 2020
At Home WOD
5 rounds for time of:
Run 400m
17 Milk Jug Raises
WOD
A. Front Squat – 4 reps @ 31X1 X 6 sets, rest 90-120s
B. Spend 10-15 minutes on front and back scales
Coach’s notes:
Post time to complete At Home WOD and loads for all sets of front squat, plus notes for scales to comments for WOD.
WOD LeaderboardThursday, 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 LeaderboardMonday, March 23, 2020
WOD:
Push Press – 5, 5, 5, 5, 5, 5
At Home WOD:
A1. Headstand to Press – 6-8 reps X 5 sets, rest 90-120s
A2. Reverse Towel Person Drag – 30-45s X 5 sets, rest 60-90s
A3. Hollow Rocks – 10-15 reps X 5 sets, rest 60-90s
A4. Slippery Floor Hamstring Curls – 8-12 per leg (single leg) or 15-20 reps (with pause, double leg) X 5 sets, rest 60-90s
Coach’s notes:
Those with access doing WOD, post loads for all sets to comments. For the At Home WOD post results for all sets to comments.
WOD Leaderboard