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Archives: Unilateral

Wednesday, May 25, 2022

Pre-workout:
On a 10:00 clock:
Build to a heavy 5-rep DB snatch/arm
– Complete 5 consecutive reps on one arm, then 5 more on the other.

AMRAP 10:
12 alternating DB snatches (35/50 lb)
4 bar muscle-ups

Coach’s notes:

Post load for pre-workout and rounds and reps complete for AMRAP to comments.

WOD Leaderboard
Comments: 3

Friday, May 20, 2022

A. 5 rounds for time:
20 burpees over kettlebell
20 KB swings to shoulder height (16/24 kg)

B. Post-workout:
On a 5:00 clock:
Max Turkish get-ups

Coach’s notes:

Post time to complete A and reps and load for B to comments.

WOD Leaderboard
No Comments

Friday, May 13, 2022

Pre-workout:
EMOM 6:
10 alternating single-leg squats

For time:
400-m walking lunge

Use any time remaining to work on your inverts.

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 3

Monday, February 14, 2022

A.  Turkish Get-up – 3 reps/arm X 3 sets, rest approx. 90s

 B.  For time:


10 single-leg squats
20 double-unders
20 single-leg squats
40 double-unders
30 single-leg squats
60 double-unders
40 single-leg squats
80 double-unders
50 single-leg squats
100 double-unders

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 6

Saturday, February 5, 2022

A.  In Partners complete 10 rounds of:

350m Row – partner 1

Max rep overhead squats (65/95 lb) – partner 2

Complete each round in 2 mins and switch roles each round.

 B. Spend remaining time working on moderate and light weight odd object Turkish get-ups.

Coach’s notes:

Post reps completed per round and totals for A, plus notes for B to comments.

WOD Leaderboard
Comments: 1

Saturday, January 15, 2022

In partners complete:

10 Rope Climbs (total)
100 Synchro Single Dumbbell Deadlift – choose weight
75 Single Arm Dumbbell Push Press (total)
50 Toes to Bar (total)
75 Single DB Manmakers (total)
100 Synchro Single DB Deadlift
10 Rope Climbs (total)

 

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 2

Wednesday, January 12, 2022

A.  Complete AMRAP in 12 minutes of:

7 Box Jumps – 36”/30”
14 KB Swings – 1.5/1.0 pood

B.  Single Arm (weighted) Front Rack Walking Lunge – 4 sets X 50 ft., rest as needed.

Notes:  Use weight implement of choice.

Coach’s notes:

Post results for both sets to comments.

WOD Leaderboard
Comments: 4

Saturday, January 8, 2022

In Partners complete 5 rounds for reps of:

 

60s Single Dumbbell Box Step-ups Overs – 24”/20” with 50#/35# (one working at a time)
60s Single Dumbbell Power Clean (one working at a time)
60s Synchronized Handstand Hold (both working)
60s Synchronized Sit-ups (both working)
60s Single Dumbbell Burpee Ground to Overhead (one working at a time)
REST 2:0

Coach’s notes:

Post reps per movement, per round and all totals to comments.

WOD Leaderboard
No Comments

Thursday, January 6, 2022

A.  Spend 12 minutes working on your Turkish Get-up with various weights and implements.

B.  3 rounds for time of:

100 Double Unders
50 DB Snatches – 50#/35#
25 Pull-ups

 

Coach’s notes:

Post results for all work to comments.

WOD Leaderboard
Comments: 5

Friday, December 17, 2021

A. 5 rounds for time of:

50 Double Unders
50 ft. Single Arm Overhead Walking Lunge – 50#/35#

B. Spend 20 minutes stretching.

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 4