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).

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.