September 2016

Monostructural Conditioning, Repeated Sprints

“Hot Wheels” 
AMRAP 10, in teams of 2: 
15 calorie row (12 for girls)
15 double-unders 

Rest 3:00

Weightlifting/Gymnastics Conditioning, Repeated Sprints

“Tosha.O”
AMRAP 10, in teams of 2
10 deadlifts, 40-50% 1RM
10 pull-ups, chest to bar

After-Hour Accessory Exercise

Power: Find a 1-rep max box jump (max height).
Midline: Medicine ball front leg raises, 3 sets of 15.
Anterior Chain: Bicep curls with dumbbells, 3 sets of 15 per arm. 

 

Before class:

• Calculate 40-50% deadlift 1RM
• Wear gymnastics grips
• Get a jump rope
• Get an empty bar for warmup

After class:

• Record workout results
• Do accessory exercise
• Clean & return equipment. 

Monostructural/Gymnastics Conditioning, Long-Duration

“Team Murph” 
For time, in teams of 3: 
600 meter row
100 pull-ups
200 push-ups
300 air squats
600 meter buddy carry 

Before class:
Get a 45# plate (mean) or 25 or 35# plate (women).
Check notes on Monday, May 30, 2016 Memorial Day Murph. See what, if any, notes you have given yourself on how to approach Murph this time.

During class: Find teammates and set up pull-up, push-up, and air squat areas.

After class: Do accessory exercise, clean & return equipment, record workout. 

Weightlifting/Gymnastics Conditioning, Mid-Duration 

“Wallflower” 
5 rounds for time: 
5 hang power cleans
8 wall walks 

Weightlifting Strength Development Progressive Series- Week 3 of 3

Back or Front Squat- 4 sets of 3.

Gymnastics/Monostructural Conditioning, Long Duration

“Moore” Hero WOD AMRAP 20, for HSPU total:
1 rope climb
400 meter run
Max unbroken HSPUs

Weightlifting Strength Development Progressive Series- Week 3 of 3

Sumo or Conventional Deadlift- 4-8 sets of 3, as time permits. 

Weightlifting Conditioning, MidDuration

“Autumn Chill”
For time
40-30-20 rep rounds:
Sumo deadlift, barbell
Thruster, dumbbells

13-minute time cap. 

 

During class: Bar loaded to specific DL weights, dumbbells or kettlebells for metcon.

After class: Do accessory exercise, clean & return equipment, record workout. 

Weightlifting Strength Development Progressive Series- Week 3 of 3

Back or Front Squat- Sets of 3
4-8 total sets as time permits.

Monostructural/Gymnastics Conditioning, Sprints

AMRAP 2: Rowing for calories

1:00 rest

AMRAP 2: Burpees to target

1:00 rest

AMRAP 2: Double-Unders

1:00 rest

AMRAP 2: Burpees to target

 

Before class:

Calculate: 83/85% of F/B-squat maxes

Obtain: Empty bar for warmup, jump rope for metcon

Wear: Knee sleeves, lifting belts & shoes, wrist wraps.

During class: Get a rower, burpee station, jump rope, and rep-recording spot on board.

After class: Do accessory exercise, clean & return equipment, record workout.