Workout for 9-26-16

Weightlifting Strength Re-Test

Back or Front Squat- Find a 1RM.

5 – 5 – 3 – 3 - 1 – 1 – 1 – 1 – 1

Gymnastics/Odd Object, Short-Mid-Duration

“Winning Attitude”
3 rounds for time:
25 sit-ups, GHD
25 kettlebell swings, American

After-Hour Accessory Exercise Midline:

Medicine ball front leg raises, 3 sets of 15.
Posterior chain: Romanian deadlifts, 3 sets of 15.

 

Before class: Lifting belts, lifting shoes, knee sleeves, empty bar for warmup, check previous back or front squat 1-rep max, check previous “Winning Attitude” finish time (7-11-16).

After class: Do accessory exercise, record workout results, clean & return equipment.

Workout for 9-19-16

Monostructural Conditioning, Repeated Sprints

“Hot Wheels” 
AMRAP 10, in teams of 2: 
15 calorie row (12 for girls)
15 double-unders 

Rest 3:00

Weightlifting/Gymnastics Conditioning, Repeated Sprints

“Tosha.O”
AMRAP 10, in teams of 2
10 deadlifts, 40-50% 1RM
10 pull-ups, chest to bar

After-Hour Accessory Exercise

Power: Find a 1-rep max box jump (max height).
Midline: Medicine ball front leg raises, 3 sets of 15.
Anterior Chain: Bicep curls with dumbbells, 3 sets of 15 per arm. 

 

Before class:

  • Calculate 40-50% deadlift 1RM
  • Wear gymnastics grips
  • Get a jump rope
  • Get an empty bar for warmup

After class:

  • Record workout results
  • Do accessory exercise
  • Clean & return equipment. 

Workout for 9-17-16

Monostructural/Gymnastics Conditioning, Long-Duration

“Team Murph” 
For time, in teams of 3: 
600 meter row
100 pull-ups
200 push-ups
300 air squats
600 meter buddy carry 

Before class:
Get a 45# plate (mean) or 25 or 35# plate (women).
Check notes on Monday, May 30, 2016 Memorial Day Murph. See what, if any, notes you have given yourself on how to approach Murph this time.

During class: Find teammates and set up pull-up, push-up, and air squat areas.

After class: Do accessory exercise, clean & return equipment, record workout.