Workout for 5/11/2017

Tri-Modal Conditioning, LongDuration

“Row & Throw for A-Fusaro”
 For time:
 1000/850-meter row
 50 wall-balls
 30 power cleans
 20 overhead squats
 30 power snatches
 50 pistols
 1000/850-meter row
Medball: SC=light, RX=20/14, RX+= 30/20
Power Clean/OHS/Power Snatch: SC=50-60% least, RX=95/65, RX+= 135/95

After-Hour Accessory Strength Exercise

Strength: Bear hug a heavy ball/plates for 2-3 total minutes.
Strength: Pull a sled 300 meters.

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

Before
Check 50-60% power snatch, power clean, overhead squat; get warmup PVC

Workout for 5/6/2017

Weightlifting Strength Test, “Fatigued” (End of Week)

In 15 minutes, work up quickly to a daily heavy or max load:
 Clean & Jerk

Weightlifting/Monostructural Conditioning, Mid-Duration

“Catch 22”
 9 rounds for time, teams of 3:
 10 calorie row
 1 clean & jerk, heavy
 300-meter baton run
Teammates take turns finishing rounds (3 each).

After-Hour Accessory Accuracy/Flexibility Exercise

Accuracy: Play a throwing game with a lacrosse ball. Spend 10’ addressing flexibility with long-duration stretches

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

Before:
Check previous clean & jerk max; get a bar for warm up; wear lifting gear (shoes, belts). Check results/notes for 5-07-16

Workout for 4/22/2017

Weightlifting/Monostructural Conditioning, Sprint Intervals

“Sham” Hero Workout, in teams
 14 rounds for time:
 11 deadlifts
 100 meter run
Teammates alternate full rounds

DL: SC=medium-light weight, RX=75% bodyweight, RX+=100%

After-Hour Accessory - Accuracy/Flexibility Exercise

Accuracy: Play a throwing game with a lacrosse ball.
Flexibility: Spend 10’ addressing flexibility with long-duration stretches.

Workout for 4/21/2017

Tri-Modal Conditioning, LongDuration

“Tennessee” from Comp-Train

For time, in teams of 3:
 400-meter burden run
 125 pull-ups
 400-meter burden run
 100 calorie Assault bike or row
 400-meter burden run
 75 front squats
 400-meter burden run
FS: SC=70% f-squat, RX=155/105, RX+=185/115

After-Hour Accessory Strength Exercise

Strength: Pull a heavy sled backward for 200 meters.
Strength: Do a heavy farmers’ carry, 400 meters.

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

Before
Check workout results for 8-27-16 (this is a repeat).