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Archives: Tempo

Monday, July 20, 2020

Paused Back Squat – 3 reps X 5 sets, rest as needed

Compare to February 04, 2020

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 12

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, 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 Leaderboard
Comments: 12

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

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

Monday, 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
Comments: 4

Tuesday, March 17, 2020

WOD

5 Rounds for time(s) and loads(s) of:

5 Bar Pull-Overs
75 Double Unders
5 Thrusters
REST 2:00

TT WOD – Strength

A. Deadlift – 5 reps X 5 sets, rest 120+

Note:  Pause each rep on the floor.

B1.  Single Leg Hip Bridges – 8-12 reps/leg @10X2 X 3 sets, rest 60-90s

Notes:  Maintain the same wright across all 5 sets of DL. Increase the height of the working foot (put on plates) to increase challenge.  Also, do NOT rest butt on ground at bottom (i.e. your are under continuous tension for the entire set.)

B2.  Hip Extension – 10-15 reps @ 3032 X 3 sets, rest 60-90s

 

At Home WOD

A1.  Left Side Plank Raises – 20-30s X 3 sets, rest 30s

A2.  Front Plank Hold – 60s X 3 sets, rest 30s

A3.  Right Side Plank Raises – 20-30s X 3 sets, rest 30s

A4.  V-sit Twist – 20-30s X 3 sets, rest 30s

Notes:  Touch both hands from side to side while holding a V-sit.

Coach’s notes:

Post time and load per round and total working time to comments. Post all results for TT Strength and for At Home WOD.

WOD Leaderboard
Comments: 15

Thursday, February 20, 2020

WOD:

5 rounds for time(s) and load(s) of :

7 Sumo Deadlift High Pull
14 Reverse Double Unders
21 Front Squat – same weight as SDLHP
REST 2:00

TT WOD – Gymnastics

A1. Handstand Pike Raises (against wall) – 4-6 reps X 3 sets, rest 60-90s

Notes: This is just a progression from the headstand we did earlier. Use the med ball to roll your toes forward.

A2. Anchored Bar Glide Kip – 6-10 reps X 3 sets, rest 60-90s

Notes: Set the bar at approximately chest height. Start at the back end, swing forward and without touching pull yourself back through to the starting position. To scale, swing through to feet, then push off to get back. Maintain a hollow activation throughout and use your latsto press down.

A3. Side Plank Raises – 8-12 reps/side X 3 sets, rest 60-90s

B1. Hanging L-sit Hold – 5-10s hold X 2-3/set X 3 sets, rest 60-90s

B2. Russian Box Dips – 6-8 reps X 3 sets, rest 60-90s

B3. Banded Harness Strict Handstand Push-ups – 6-10 reps X 3 sets, rest 60-90s

Notes: Use the bands necessary to avoid ALL surrender of the low back. In other words keep your core neutral throughout the ENTIRE movement.

Coach’s notes:

Post time per round, weight for lifts and total working time to comments. Also post all results for gymnastics.

WOD Leaderboard
Comments: 18

Tuesday, February 18, 2020

WOD

A. As Many Reps As Possible in 2:00 – Hands on Box Jump Overs – 24”/20”

B. As Many Calories As Possible in 90s – erg of choice

C. 50 Burpees for time.

D. 50 Strict Pull-ups for time.

E. As Many Reps As Possible in 2:00 – Hip and Back Extension (controlled tempo)

 

TT WOD – Gymnastics

A1.  Straight Arm Kipping Hip to Bar – 6-8 reps X 3-4 sets, rest 60-90s

A2.  Seated Straddle (hollow body) Pike Raises – 6-10 reps X 3-4 sets, rest 60-90s

A3.  Strict False Grip Muscle-up Transition – 5-6 reps X 3-4 sets, rest 60-90ss

Note:  Use banded seat assistance or “toe nail” leg support

B1.  Overhead Prone Plank Wall Hold – 30s X 3 sets, rest approx. 60s

Note:  Ensure to keep hollow body position.  To progress add shoulder touches.

B2.  Standing Barbell Delt Raise to Overhead – 8-12 reps @ 3030 X 3 sets, rest approx. 60s

B3.  Standing Single Arm Banded External Rotation and Press with External Rotation – 8-12 reps X 3 sets, rest approx. 60s

Note:  Turn thumbs back at top.

 

Comments: 14