May 2017

Tri-Modal Conditioning, Short-Sprint Duration

From 0-9:00:
“Dave A”
For time, 21-15-9:
 Kettlebell swings
 Burpees

Monostructural Conditioning, Long-Duration

“Tempo Row”
For time, in teams of 3:
7000-meter row (3 men)
6000-meter row (3 women)
Pace: 26-24-22-24-26 SPM

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=2×50/2×35, RX+=2×60/2×40) 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

Weightlifting/Gymnastics Conditioning, Short/Sprint

Regionals 2017 WOD 2:
For time, 21-15-9 of:
 Dumbbell power snatches (alternating arms each rep)
 Ring dips
 

Gymnastics/Weightlifting Conditioning, Short-Mid Duration

Regionals 2017 WOD 4:
 For time:
 60’ handstand walk
 10 toes to bar
 10 kettlebell deadlifts

Gymnastics Conditioning, MidLong Duration

Regionals 2017 WOD 1:
 For time:
 1200 meter run
 then,
 12 rounds:
 4 handstand push-ups
 8 pull-ups
 12 air squats

Weightlifting Strength Development Progressive Series- Week 5 of 12

Push or Bench Press:
Load:
 Set 1: 5 x 62%
 Set 2: 5 x 71%
 Set 3: ME x 81%

Weightlifting Strength Development Progressive Series- Week 5 of 12

Front or Back Squat:
Load:
 Set 1: 5 x 62%
 Set 2: 5 x 71%
 Set 3: ME x 81%

Weightlifting Strength Development Progressive Series- Week 4 of 12

Conv or Sumo Deadlift- Deload
Load:
 Set 1: 5 x 40%
 Set 2: 5 x 50%
 Set 3: 5 x 60%

Weightlifting Strength Development Progressive Series- Week 4 of 12

Push or Bench Press- Deload
Load:
 Set 1: 5 x 40%
 Set 2: 5 x 50%
 Set 3: 5 x 60%