Workout for 1/21/2017

Tri-Modal Conditioning, Long

AMRAP 10, in teams of 2:
 64-foot farmers’ carry
 Partner holds face-up plank

With no rest, go into:

AMRAP 10, in teams of 2:
 Calorie row
 Partner holds face-down plank

After-Hour Accessory Exercise

Bicep Curls: 3-5 sets of 10 at 40X0 tempo, across.
Tricep Press downs: 3-5 sets of 10 at 40X0 tempo, across

After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment. 

Before: No prep work today.

Workout for 1/20/2017

Weightlifting Strength Development Progressive Series- Week 1 of 4

Conventional or Sumo Deadlift- Sets of 5

Load:
 Set 1: 5 x 59%
 Set 2: 5 x 68%
 Set 3: Max reps x 77%


Gymnastic/Weightlifting Condition, Short-Mid Duration

“Ashley B-Dubs”
 20 rounds for time:
 3 pull-ups
 3 toes to bar
 3 hang squat cleans w/ 2 DBs

Hang Squat Clean RX: 2x50s/2x30s
Hang Squat Clean SC: Light-medium weight

After-Hour Accessory Exercise

Midline: GHD face-down barbell rows, 4 sets of 12, climbing
Midline: GHD face-up static holds, 4 sets of 10-45 seconds

After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment. 

Before: Check 59, 68, 77% of deadlift max; have an empty bar for warmup, wear gymnast grips

Workout for 1/19/2017

Gymnastics Skill Development & Conditioning

EMOM 10, 30 seconds of work:
 Evens: Pistols, alternating
 Odds: Hollow rocks
Focus is on quality movement.

Gymnastics/Monostructural Conditioning, Mid-Duration

“Shaken Never Breakin”
 AMRAP 15:
 60-foot Samson lunge
 80 double unders
 100 meter sprint

After-Hour Accessory Exercise
Alternate between A1 and A2…

A1- Anterior chain: Longsitting straight-leg raises, 3 x 30” each.
A2- Posterior chain: Good mornings, 3 sets of 10 across.

After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment. 

Before: Get a jump rope and knee sleeves.

Workout for 1/18/2017

Tri-Modal Conditioning, Long Duration

“Sean C1”
 For time, 21-15-9:
 Calorie row
 Burpees over the rower

“Sean C2”
 For time, 21-15-9:
 American kettlebell swing
 Russian kettlebell swing

“Sean C3”:
 For time, 21-15-9:
 Deadlift
 Clean & jerk

KBS: RX=70/44; scale to allow at least the first round unbroken.
C&J, RX: 95/65; SC: <50% push jerk

After-Hour Accessory Exercise

Midline: Accumulate 4 minutes of face-down Chinese planks.

After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment. 

Before: Get a light Kettlebell for the warmup; wear wrist wraps as desired; check 50% of push jerk max

Workout for 1/17/2017

Weightlifting Strength Development Progressive Series- Week 1 of 4

Back or Front Squat- Sets of 5

Load:
 Set 1: 5 x 59%
 Set 2: 5 x 68%
 Set 3: Max reps x 77%


Gymnastics/Weightlifting Conditioning, Short-Duration

CrossFit Linchpin WOD:
 EMOM 10:
 Evens: 20 thrusters
 Odds: 15 burpees

Thruster, RX: 75/55
Thruster, SC: <40% of p-press

Goal is completion. Score is smallest # of reps done in 60 seconds (score 1: thrusters; 2: burpees).

After-Hour Accessory Exercise (Balance & Unilateral Control)

Balance: Accumulate 3 minutes of single-leg balance (90 seconds each leg). Consider yoga poses.

After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment. 

Before: Empty bar for warmup; knee sleeves, lifting shoes and wrist wraps for the workout; check 59, 68, 77% of squat max

 

Workout for 1/13/2017

Weightlifting Conditioning, Interval Repeats

“Bul 2017, Part 1”
 Every 3 minutes for 12:00:
 13 shoulder presses
 13 pull-ups, weighted

“Bul 2017, Part 2”
 Every 3 minutes for 12:00:
 13 Russian twists
 13 Russian 1-arm swings

After-Hour Accessory Exercise

Midline: GHD face-down barbell rows, 4 sets of 12, climbing
Midline: GHD face-up static holds, 4 sets of 10-45 seconds
 

After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment. 

Before: No special prep work.