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.

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