March 2017

Tri-Modal Conditioning, MidDuration “CrossFit Open 17.4” AMRAP 13: 55 deadlifts 55 wall-balls 55 calorie row 55 handstand push-upsDL: SC=135/95, RX=225/155WB: SC=20/10, RX=135/95HSPU: SC= HRPU, RX=wall Tri-Modal Conditioning, MidDuration “Road Trip” AMRAP 13: 20 parallette hops 20 over-parallette burpees 20-step sled push, low-handle 200-meter runSled: 2 plates for boys, 1 for girls After-Hour Balance & Strength Accessory Exercise Balance: Spend 5-8 minutes practicing single-leg balance.Strength: 30 […]

Weightlifting Strength Development Progressive Series- Week 1 of 4

Conv or Sumo Deadlift:
Load:
 Set 1: 5 x 65%
 Set 2: 5 x 75%
 Set 3: Max reps x 85%

SURPRISE! 

Gymnastics Conditioning, Short-Duration

“Plank City”:
 For time, in teams of 2:
 150 parallette shoot-thrus
 150 plank-hold high-fives

Weightlifting/Gymnastics Conditioning, Mid-Long Duration

“Clay”
 AMRAP 7:
 3 squat cleans
 9 rope climbs

3 minutes’ rest, then…
 

Weightlifting Strength Development Progressive Series- Week 1 of 4

Back or Front Squat:
Load:
 Set 1: 5 x 65%
 Set 2: 5 x 75%
 Set 3: Max reps x 85%

Odd Object/Gymnastics Conditioning, Mid-Duration

“CrossFit Open 17.3”
 3 rounds:
 6 pull-ups
 6 snatches
 3 rounds:
 7 pull-ups
 5 snatches
 3 rounds:
 8 pull-ups
 4 snatches
 etc.

Weightlifting Strength Development

“The Bear Complex”, Short Form
To a heavy set:
 Power clean
 Front squat
 Shoulder-to-overhead
 Back squat
 Shoulder-to-overhead

Monostructural Conditioning

5 rounds of the following:
 Everyone:
 3 minutes of rowing
 3 minutes of rest

Weightlifting Strength Development Progressive Series- Week 4 of 4

Conventional or Sumo Deadlift:
Load:
 Set 1: 5 x 40%
 Set 2: 5 x 50%
 Set 3: 5 x 60%