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Lifting Ourselves and One Another

Archives: Tempo

Thursday, June 6, 2019

WOD:

A1.  Rope Climb – 3 reps X 5 sets, rest approx. 90s

A2.  Turkish Get-up – 6 reps/arm X 5 sets, rest approx. 90s

Compare to Friday, August 3, 2018

A3.  Power Clean – 4 reps (touch and go) X 5 sets, rest approx.. 90s

TT WOD – Accessory:

A1.  Strict Eccentric (pull-up) Press Away Lower – 7-9 reps @ 40X1 X 5 sets, rest 90-120s

A2.  Seated Dumbbell External Rotation and Press – 10 -12 reps (control) X 5 sets, rest 60-90s

B1.  Banded Lateral Rear Delt Fly – AMRAP @ 20X0 in 60s X 4 sets, rest 60s

B2.  Banded Straight Arm Lat Pull Down – AMRAP in 60s @ 20X1 X 4 sets, rest 60s

B3.  Bottoms Up Kettelbell Overhead Hold – 60s X 4 sets, rest 60s

Note:  If you complete 60s hold, then move slowly from shoulder to Overhead and back at 5050 for the 60s.

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 5

Tuesday, June 4, 2019

WOD:

5 rounds for time of:

Run 400m (smoke permitting, otherwise row)
10 Power Snatch – 95#/65#
10 Toes to Bar

TT WOD – Accessory:

A1.  Alternating Single Leg Bridge Hold – 8-10 reps/leg at 2s hold X 4 sets, rest 60-90s

A2.  Skin the Cat (control) – 5-6 reps X 4 sets, rest 60-90s

Note:  Progress towards a straight body position throughout.

B1.  Medicine Ball Hamstring Curl – 10-12 reps @ 30X1 X 4 sets, rest 60-90s

Note:  If you reach 12 reps progress to 6-8 reps/leg single leg.

B2.  Twisting Medicine Ball Throw – 10-12 reps/side X 4 sets, rest 60-90s

Coach’s notes:

Post time to complete WOD and all results for TT WOD to comments.

WOD Leaderboard
Comments: 11

Tuesday, May 28, 2019

WOD:

Complete 8 rounds for row time(s) and reps every 2:00 of:

Row 250m
AMRAP Double Unders
REST 2:00

TT WOD – Accessory:

A1.  Alternating Single Leg Bridge Hold – 8-10 reps/leg at 2s hold X 4sets, rest 60-90s

A2.  Skin the Cat (control) – 4-5 reps X 4 sets, rest 60-90s

Notes:  Progress towards straight legs throughout movement.

B1.  Medicine Ball Hamstring Curl – 10-12 reps @ 30X1 X 4 sets, rest 60-90s

Notes: If you reach 12 reps, progress to 6-8 reps/leg, single leg.

B2.  Twisting Medicine Ball Throw – 8-10 reps X 4 sets, rest 60-90s

Coach’s notes:

Post time for row and reps for double unders for WOD and results for TT WOD to comments.

WOD Leaderboard
Comments: 6

Thursday, May 23, 2019

WOD:

A1.  Single Arm  Alternating Dumbbell Press – 8-10 reps/arm X 4 sets, rest 60-90s

A2.  Power Clean – 5 reps (touch and go) X 4 sets, rest 60-90s

B1.  Medium Grip Behind the Neck Barbell Press – 8-10 reps X 4 sets, rest 60-90s

B2.  Legless Rope Climb – 2 reps X 4 sets, rest 60-90s

TT WOD – Accessory:

A1.  Strict Eccentric (Pull-up) Press Away Lower – 6-8 reps @ 40X1 X 5 sets, rest 90-120s

A2.  Seated Dumbbell External Rotation and Press – 8-10 reps (control) X 5 sets, rest 60s

B1.  Banded Lateral rear Delt Fly – AMRAP @ 20X0 in 60s X 4 sets, rest 60s

B2.  Banded Straight Arm Lat Pull Down – AMRAP in 60s @ 20X1 X 4 sets, rest 60s

B3.  Bottoms up Kettlebell Overhead Hold – 60s X 4 sets, rest 60s

Notes:  If you complete 60s hold, then move from shoulder to overhead and back slowly at 5050 for the 60s.

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 8

Tuesday, May 14, 2019

WOD:

A1.  Seated Dumbbell Single Arm Alternating Shoulder Press – 8 reps/arm X 4 sets, rest 60-90s

A2.  GHD Sit-ups – 15-25 reps X 4 sets, rest 60-90s

A3.  Row – As Many Cals As Possible in 45s X 4 sets, rest 2 mins

TT WOD – Accessory:

A1.  Alternating Single Leg Bridge Hold – 8-10 reps/leg at 2s hold X 4 sets, rest 60s-90s

A2.  Strict Toes to Bar – 6-8 reps X 4 sets, rest 60-90s

B1.  Medicine Ball Hamstring Curl – 8-10 reps @ 30X1 X 4 sets, rest 60-90s

B2.  Twisting Medicine Ball Throw – 8-10 reps/side X 4 sets, rest 60-90s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 6

Thursday, May 9, 2019

WOD:

Complete for time:

5 mins of AMRAP Row (Cals)
4 min AMRAP of Dumbbell Clean and Jerk – 50#/35#/hand
3 min AMRAP Ring Rows
2 min AMRAP Switch Lunges
1 min AMRAP Push-ups

Work on muscle-up technique with any time remaining.

TT WOD – Accessory:

A1.  Single Arm Alternating Dumbbell Bridge Press – 8-10 reps/arm @ 30X1 X 4 sets, rest 60s

A2.  Single Arm Bent Over Unsupported Dumbbell Row – 8-10 reps/arm @ 3011 X 4 sets, rest 60s

B1.  Seated Dumbbell External Rotation – 8-12 reps/arm @ 3010 X 3 sets, rest 30-60s

B2.  Banded Anti-Rotation Press – 8-10 reps @ 3033 X 3 sets, rest 30-60s

Coach’s notes:

Post time to complete WOD and all results for TT WOD to comments.

WOD Leaderboard
Comments: 7

Thursday, May 2, 2019

WOD:

For time complete:

Isabel – 30 Snatch – 135#/95#

Grace – 30 Clean and Jerk – 135#/95#

Fran – 21, 15, 9, rep rounds of:

Thrusters – 95#/65#

Pull-ups

Compare to Monday, December 3, 2018

TT WOD – Accessory:

A.  Bottoms Up KB Press – 8-10 reps/arm @ 3030 X 4 sets, rest 60-90s between sets.

B1.  Farmers Carry (DB’s or KB’s) – 60s X 4 sets, rest, rest 60s

B2.  Overhead Barbell Hold – 60s X 4 sets, rest 60s

C.  Plank Complex – 45s each at Front/Left/Right X 3 sets, rest 30-60s

Coach’s notes:

Post time to complete WOD and notes for TT WOD to comments.

WOD Leaderboard
Comments: 11

Sunday, April 28, 2019

A1.  Hang Power Clean – 5 reps (unbroken) X 5 sets, rest 90-120s

A2.  Strict Toes to Bar – 6-10 reps @ 3030 X 5 sets, rest 90-120s

Compare to Tuesday, February 26, 2019

B.  Twisting Medicine Ball Toss – 10-12 reps/ side X 3 sets, rest 30-60s between sides

Compare to Sunday, November 19, 2018

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 1

Thursday, April 25, 2019

WOD:

Alternating Every Three Minutes on the Minute (EMOM) for 24 minutes complete

15 Kettlebell Swings – 1.5/1.0 pood
15 Knees to Elbows
15 Box Jumps – 24”/20”

TT WOD – Accessory:

A1.  Single Arm Alternating Dumbbell Bridge Press – 8-12 reps/arm @ 30X1 X 4 sets, rest 60s

A2.  Single Arm Bent Over Unsupported Dumbbell Row – 8-12 reps/arm @ 3011 X 4 sets, rest 60s

B1.  Seated Dumbbell External Rotation – 8-12 reps/arm @ 3010 X 3 sets, rest 30-60s

B2.  Banded Anti-Rotation Press – 8-10 reps/side @ 3033 X 3 sets, rest 30-60s

Coach’s notes:

Post results for EMOM WOD and TT WOD to comments.

WOD Leaderboard
Comments: 4

Tuesday, April 23, 2019

WOD:

Tabata Intervals for reps of:

  1. Side Shuffle – 10ft.
  2. Clean and Jerk – 95#/65#
  3. Pull-ups
  4. Push Press – 95#/65#

TT WOD – Accessory:

A.  Lateral Single Leg Pistol Off Box – 8-12/leg @ 30X1 X 4-5 sets, rest 60-90s

Note:  Stay as vertical as possible and scale height accordingly, heel touch only, tracking knee over foot.

B1.  Back and Hip Extension (body control) – 6-8 reps @ 5050 X 4 sets, rest 60s

B2.  Single Leg Wall Sit – 25-35s/leg X 4 sets, rest 60s

C.  Hollow Hold – 45-60s X 3 sets, rest 60s

Notes:  Start in a ball and extend only as far as you can without any surrender to low back.

Coach’s notes:

Post reps per round, per movement and all totals for WOD and results for all sets in TT WOD to comments.

WOD Leaderboard
Comments: 9