Weightlifting Strength Re-Test for Progress
Back or Front Squat- to 1RM.
5 – 5 – 3 – 3 - 1 – 1 – 1 – 1 – 1
Workout for 4/17/2017
Workout for 4/15/2017
Odd Object Conditioning, Long
“Kings of Green Bay”
For time, in teams of 3:
1 mile run with plates
300 meter tire carry
300 meter HOH sled pull
Climb atop the green bay
Tire: heaviest possible
Sled: 4 x 45#, 3 x 45#
Run: 2 x 45#, 2 x 35#
After-Hour Accessory Flexibility
Spend 10’ addressing flexibility with long-duration stretches.
Workout for 4/14/2017
Workout for 4/13/2017
Workout for 4/12/2017
Workout for 4/11/2017
Workout for 4/10/2017
Workout for 4/7/2017
Workout for 4/6/2017
Weightlifting/Gymnastics Conditioning, Mid-Duration Interval
“Bros & Ropes”
AMRAP 17:
In teams of 3, divided:
30 bench presses, bar 1
9 rope climbs, 15’
30 bench presses, bar 2
9 rope climbs, 15’
30 bench presses, bar 3
9 rope climbs, 15’
30 bench presses, bar 4
9 rope climbs, 15’
Max bench presses, bar 5
Workout for 4/5/2017
Tri-Modal Conditioning, Long-Duration
“Outlaw Anna”
AMRAP 2: Air squats
RX=air squats, RX+=jumping
2 minutes’ rest.
AMRAP 2: Pull-ups
RX=unassisted, RX+= C2B
2 minutes’ rest.
AMRAP 2: Sit-ups
SC/RX/RX+= hands-laces
2 minutes’ rest.
AMRAP 2: Back squats
SC=50% of squat (light-med),RX=135/95, RX+= 185/115
2 minutes’ rest.
AMRAP 2: Chin-ups
RX=unassisted, RX+=muscleups
2 minutes’ rest.
AMRAP 2: Candlesticks
RX=candlesticks, RX+= TTB
2 minutes’ rest.
AMRAP 2: Sumo deadlifts
Same bar used for b-squats
2 minutes’ rest.
AMRAP 2: Rowing
Score= average wattage
After-Hour Balance & Midline, Accessory Exercise
Balance: Spend 5-8 minutes on single-leg “circles” for balance.
Midline: Accumulate 60-80 sit-ups on the GHD machine.
After
Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before
Check 50% b-squat max, wear gymnastics grips.