Uncategorized

Weightlifting Strength Re-Test 

Push or Bench Press- Find 1RM
5 – 5 – 3 – 3 – 1 – 1 – 1 – 1 – 1 Climbing.

Weightlifting Strength Re-Test Back or Front Squat- Find a 1RM. 5 – 5 – 3 – 3 – 1 – 1 – 1 – 1 – 1 Gymnastics/Odd Object, Short-Mid-Duration “Winning Attitude”3 rounds for time:25 sit-ups, GHD25 kettlebell swings, American After-Hour Accessory Exercise Midline: Medicine ball front leg raises, 3 sets of 15.Posterior chain: Romanian

Monostructural Conditioning, Sprint

Festivus 2016:
“Row Row Row to Float”
For time, in teams of 2:
250-meter row
120 singles or 60 doubles

 

Barbell Strength & Stability Development, Deload Week

Barbell Thrusters
12 – 10 – 8 – 6 – 4 – 2

 

Tri-Modal Conditioning, Long Duration Intervals

“Dr Paul”
2 rounds for max KB swings:

5 minute ladder:
1-2-3-4-5 etc rope climbs alternate each round with 10-20-30-40-50 etc KB swings

5 minute active recovery run

 

 

Weightlifting Strength/Skill Development, Deload Week

Split Power Clean
1 – 1 – 1 – 1 – 1 – 1 – 1 – 1

 

 

Barbell Strength & Stability Development, Deload Week

Front-Racked Barbell Lunges
 12 – 10 – 8 – 6 – 4 – 2

 

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