Workout for 6/5/2017

Weightlifting Strength Developm ent Progressive Series- Week 7 of 12

Back or Front Squat:
Load:
Set 1: 3 x 71%
Set 2: 3 x 81%
Set 3: ME x 90%

Gymnastics/Monostructural Conditioning, Mid-Long Duration

“Linchpin Spin”
AMRAP 14:
1 rope climb
10 burpees
20 double unders

Jump: 3x singles, 1⁄2 att, 1⁄2 triples
Climb: SC=assisted or tape, RX=I-beam unassisted, RX+= legless

After-Hour Accessory Midline/Strength Exercise

Midline: Accumulate 2:30 of hollow-body holds.
Strength: Bent-over dumbbell reverse flies, 4 x 10 reps heavy.

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

Before
Check 71/81/90% max squat; wear lifting shoes & belts; get a jump rope & empty bar.

Workout for 6/1/2017

Weightlifting Strength Development Progressive Series- Week 6 of 12

Front or Back Squat:
Load:
 Set 1: 3 x 67%
 Set 2: 3 x 76%
 Set 3: ME x 86%


Gymnastics/Monostructural Conditioning, Short-Mid Duration

“Jamie P“
5 rounds for time:
 4 pull-ups
 14 pistols
 20 double-unders

Pull-ups: SC=assisted, RX=unassisted, RX+= muscle-ups
Pistols: SC=assisted, RX/RX+=unassisted
Jump rope: SC=3x singles or 1xattem, RX=dubs, RX+= 40 dubs

After-Hour Accessory Strength & Power Exercise

Strength: Bear-hug walk with a d-ball or heavy plates for 200m
Power: Throw a slamball as far as possible in 20 throws.

After

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

Before

Check 67/76/86% squat max; get a jump rope; wear knee sleeves/lifting shoes as needed.

Workout for 5/27/2017

Tri-Modal Conditioning, MidLong Duration

“The Right Stuff”

 EMOM 20, in teams of 2:
 30 seconds on, 30 seconds off:
 Single-unders
 Kettlebell swings
 Scissor kicks
 Farm carries w/ dumbbells (SC=medium-heavy, RX=2x50/2x35, RX+=2x60/2x40)

Change exercises each minute. 5 total rounds of each exercise.

After-Hour Accessory Accuracy/Flexibility Exercise

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

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

Before
No special prep work.

Workout for 5/18/2017

Gymnastics/Weightlifting Conditioning, Short/Sprint

“Regionals 2017 WOD 5”
For time, 21-15-9:
 Muscle-ups
 Single-arm overhead squat
MUP: SC=Pull-up + dip, RX= bar, RX+= ring muscle-up
OHS: SC=medium-heavy DB/KB, RX=50/35, RX+= 70/53 k-bell

Tri-Modal Conditioning, Short/Sprint Duration

“Regionals 2017 WOD 6”
For time:
 30/25 calorie row or bike
 20 burpee box jump-overs
 10 power cleans
BBJO: SC= ”fast”, RX=24/20, RX+= 30/20
PC: SC=”fast” (<60% of max), RX=135/95, RX+= 155/105

After-Hour Accessory Exercise, Upper & Lower Back Position

Upper back: Choose a favorite CrossOver Symmetry protocol.
Lower back: Romanian single-leg deadlifts w/KBs, 3x12-15 heavy.

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

Before
Check 60% p-clean max, wear grips & wraps as needed, get a lite DB for the warm up.

Workout for 5/16/2017

Tri-Modal Conditioning, Long Duration

“Tayler F” for time in teams of 2:
4 rounds:
 8 wall-walks
 40 kettlebell swings
4 rounds:
 8 push or split jerks
 40-meter sled push each
4 rounds:
 6 rope climbs, 15’
 30 calorie row or bike

All work divided by teammates.
Jerks: SC=heavy (70%+ of max), RX= 155/105, RX+= 205/135
Sleds: 4 plates/3 plates or heavy

After-Hour Balance & Midline Accessory Exercise

Strength: Bulgarian Split Squats, 4 x 10-12 per leg.
Midline: Reverse hypers, 4 x 10-15 with a medium load.

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

Before
Check 70-80% of jerk max; wear wrist wraps.

Workout for 5/13/2017

Weightlifting Conditioning, LongDuration

“Samson”
10 rounds for time, teams of 3:
 100-meter two-bar farm-carry
 33 bench presses
Farmers Carry: SC=~50% of least DL max (each bar), RX=2x185/2x115, RX+= 2x225/2x155
Bench Press: SC=~60% of max bench, RX= 115/75, RX+= 135/95

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 50% DL, 60% bench press max; get a 45#/35# plate

Workout for 5/12/2017

Gymnastics Conditioning, ShortDuration

2013 Regionals Event 3:
For time:
 30 burpee muscle-ups (RX+)
 or
 30 burpee pull-ups (RX)
SC=burpee + assisted pull-up, RX=unassisted, RX+=burpeeMUP

Weightlifting Strength Development Progressive Series- Week 3 of 12

Conv or Sumo Deads- Sets of 5/3
Load:
 Set 1: 3 x 68%
 Set 2: 3 x 77%
 Set 3: Max reps x 86%

After-Hour Accessory Agility/Pulling Strength Exercise

Agility: Using palettes & do bounding drills (forward, lateral) for 10’
Strength: Handstand push-up negatives, 3-4 sets of 5-10.

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

Before
Check 68/77/86% dead max; wear wrist wraps, grips.