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East Valley Strength & Conditioning

Archives for 2016

W.O.D.s ·

Saturday 12/31/16

8:00a CrossFit Competitor
8:00a Weightlifting Competitor
10:00a Strongman
____________________
 
Weightlifting
Power Snatch + Snatch
Work up to Heavy 1+1
 
Clean + Front Squat + Jerk
Work up to Heavy 2+1+1
 
Front Squat
85% 3×2
90% 2×2
 
4 rounds (choose weight)
10 Bulgarian Split Squats (left leg)
10 Bulgarian Split Squats (right leg)
10 Back Extensions

W.O.D.s ·

Friday 12/30/16

CrossFit
For load:
Dumbbell Bench Press 12-10-8-8-8
(make consistent increases)
 
3 rounds for time:
400m Run
15 Pull-ups
50 Air Squats
15 Pull-ups
______________
 
Competitor 1
For load:
Every 1:00 for 10:00
2 Power Cleans + 2 Push Presses
(make consistent increases)
 
5 rounds for load:
1 Clean + 1 Hang Clean (AK) + 1 Clean
(make consistent increases)
 
Back Squat
65% 3×8
 
AMRAP 9:00
3 Bar Muscle-ups
15 Wall Ball Shots 20/14
3 DBall 150/80
_______________
 
Competitor 2
For load:
Every 1:00 for 10:00
2 Power Cleans + 2 Push Presses
(make consistent increases)
 
5 rounds for load:
1 Clean + 1 Hang Clean (AK) + 1 Clean
(make consistent increases)
 
Back Squat
65% 3×8
 
AMRAP 12:00
150 10’/9′ Wall Ball Shots 20/14
90 Double unders
30 Ring Muscle-ups
________________
 
Weightlifting
Rest
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“What we have done for ourselves alone dies with us; what we have done for others and the world remains and is immortal.”
~Albert Pike

W.O.D.s ·

Thursday 12/29/16

CrossFit
Rest
_______________
 
Competitor 1&2
Rest
_______________
 
Sprints
10:00a Sleds at EVCF
6:00p Sleds at EVCF
_______________
 
Weightlifting
Power Jerk + Split Jerk
Work up to Heavy 1+2
 
Snatch Push Press + Drop Snatch
85% 5(2+1)
 
Pause Squats
4×3 -choose weight-
 
Barbell Lunge
3×8 -choose weight-
(8 each side, alternating legs)
 
Roll-outs
3×5
cryo-therapy

W.O.D.s ·

Wednesday 12/28/16

CrossFit
For load:
Thruster 5-3-3-2-2-2
(from the rack. make consistent increases)
 
AMRAP 10:00
5 Shoulder to Overhead 115/75
10 Deadlifts 115/75
15 Box Jumps 24/20
_________________
 
Competitor 1
At a Moderate load:
Hang Snatch High Pull 3-3-3-3-3
(make consistent increases)
 
Snatch
70% 1×3
75% 1×3
80% 4×2
 
Snatch Pull
90% 2×3
100% 3×2
 
AMRAP 10:00
5 Shoulder to Overhead 115/75
10 Deadlifts 115/75
15 Box Jumps 24/20
__________________
 
Competitor 2
At a Moderate load:
Hang Snatch High Pull 3-3-3-3-3
(make consistent increases)
 
Snatch
70% 1×3
75% 1×3
80% 4×2
 
Snatch Pull
90% 2×3
100% 3×2
 
AMRAP 15:00
45′ Axle Walking Lunge 110/80
15 Deadlifts 225/155
45 Double unders
15 GHD Sit-ups
 
Independent Session
30-45min Sustained Work at 70% MHR
___________________
 
Weightlifting
Power Clean + Clean
85% 4(1+2)
 
Slow Clean Deadlift (5 sec)
4×3 -choose weight-
 
Back Squat
85% 2×2
70% 3×8
-then-
115% Back Squat hold (5+ sec)
 
3 Rounds
10 Strict T2B
10 Strict pull-ups/Ring Rows
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“Life is about growing and improving and getting better.”
~Conor McGregor

W.O.D.s ·

Tuesday 12/27/16

CrossFit
For load:
Power Snatch 3-2-2-1-1-1
(make consistent increases)
 
10 rounds for calories + reps:
1:00 Row for calories
:15 Rest
:30 Burpees to a 6″ reach
:15 Rest
________________
 
Competitor 1
For load:
Every 1:00 for 10:00
3 Power Snatches
(make consistent increases)
 
For reps:
Every 1:00 for 10:00
Odd min: Ring Muscle ups
Even min: Handstand Push-ups
(choose reps prior to start. unbroken)
 
4 rounds for time:
15 Pull-ups
15 Wall Ball Shots 20/14
 
(rest 3:00)
 
3 rounds for time:
15 Ring Dips
15 Kettlebell Swings 53/35
 
(rest 3:00)
 
2 rounds for time:
15yrds Hand Walk
15 Calories on the Assault Bike
_________________
 
Competitor 2
For load:
Every 1:00 for 10:00
3 Power Snatches
(make consistent increases)
 
For reps:
1:00 Strict Muscle-ups
1:00 Rest
1:00 Strict Handstand Push-ups
1:00 Rest
1:00 Hand walking in 10′ increments
 
3 rounds:
4:00 to complete
250m Row
Strict Muscle-ups (hit the same number that you hit in 1:00)
 
3 rounds:
4:00 to complete
250m Row
Strict Handstand Push-ups (hit the same number that you hit in 1:00)
 
3 rounds:
4:00 to complete
250m Row
Hand walking in 10′ increments (hit the same number that you hit in 1:00)
________________
 
Weightlifting
High Pull + Power Snatch
85% 4(1+2)
 
High Pull + Power Clean
85% 4(1+2)
 
Strict Press
2×5 -choose weight-
3×3 -choose weight-
 
4 rounds (choose weight)
10 GHD Sit-ups
8 Weighted Dips
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“If there is to be any peace it will come through being, not having.”
~Henry Miller

W.O.D.s ·

Monday 12/26/16

CrossFit
7 attempts for load:
DBall Get-up
(Make consistent increases)

For time:
75 Pull-ups
1000m Run
35 Thrusters 95/65
_____________

Competitor 1
Standing Triple Jump
3 attempts for max distance

Clean + Jerk
70% 2+2, 2+2, 2+2
75% 2+2, 2+2
80% 2+2

Standing Triple Jump
3 attempts for max distance

Deficit Clean Pull
90% 4×3

Front Squat
70% 4×4

3 rounds for calories:
:10 Row
:50 Rest
:20 Row
:40 Rest
:30 Row
(Rest 2:30 between rounds)
______________

Competitor 2
Standing Triple Jump
3 attempts for max distance

Clean + Jerk
70% 2+2, 2+2, 2+2
75% 2+2, 2+2
80% 2+2

Standing Triple Jump
3 attempts for max distance

Deficit Clean Pull
90% 4×3

Front Squat
70% 4×4

7 rounds for calories:
:10 Assault Bike Sprint
:50 Rest
(take a 2:50 rest after round 4)
_________________

Weightlifting
Muscle Snatch + Snatch
4(1+2) -choose weight-

Slow Snatch Deadlift (:05)
4×3 -choose weight-

Front Squat
85% 2×2
70% 3×8
-then-
115% Front Squat hold (5+ sec)

Glute-Ham Raise
4×3
(Use assistance if needed)

Strict Pull-ups
1x amrap (unweighted)
4×3 -choose weight-
(If you cannot do Strict Pull-ups, do assisted partner pull-ups)

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“If I have seen further than others, it is by standing upon the shoulders of giants.”
~Isaac Newton

W.O.D.s ·

Saturday 12/24/16

8:00a Weightlifting Competitors
8:00a CrossFit Competitors
9:ooa-12:00p Open Gym
________________

Weightlifting
Power Snatch + Snatch
Work up to Heavy 1+1

Clean + Front Squat + Jerk
Work up to Heavy 2+2+1
 
Front Squat
85% 4×2
 
4 rounds (choose weight)
10 Bulgarian Split Squats (left leg)
10 Bulgarian Split Squats (right leg)
10 Back Extensions

W.O.D.s ·

Friday 12/23/16

CrossFit
For load:
Bench Press 3-2-2-1-1-1
(make consistent increases)
 
For total rounds
Every 1:00 until failure:
Min 1: 7 Burpees
Min 2: 7 Thrusters 75/55
Min 3: 7 Toes to Bar
Min 4: 7 Sumo Deadlift High Pulls 75/55
(add 1 rep to each exercise every round)
________________
 
Competitor 1
For load:
Every 1:00 until you miss the same weight twice:
3 Thrusters 115/85
(make 10lbs/5lbs increases)
 
For load:
Every 1:00 until you miss the same weight twice:
3 Deadlifts 225/155
(make 20lbs/10lbs increases)
 
Record all four scores:
5:00 Rope Climbs
3:00 Rest
5:00 Handstand Push-ups
3:00 Rest
5:00 Ring Dips
3:00 Rest
5:00 Pull-ups
 
5 rounds for calories:
:10 Assault Bike Sprint
:50 Rest
_________________
 
Competitor 2
For load:
Every 1:00 until you miss the same weight twice:
3 Bench Press 185/125
(make 10lbs/5lbs increases)
 
For load:
Every 1:00 until you miss the same weight twice:
3 Weighted Pull-ups – start at body weight
(make 10lbs/5lbs increases)
 
Record all three scores:
3:00 Legless Rope Climbs
1:30 Rest
3:00 Thrusters 95/65
1:30 Rest
3:00 Legless Rope Climbs
 
“Upside Down Lactic Ladders”
5 rounds for total Calories:
:50 Row for calories
:10 Rest
:40 Row for calories
:20 Rest
:30 Row for calories
:30 Rest
:20 Row for calories
:40 Rest
:10 Row for calories
:50 Rest
____________________
 
Weightlifting
Rest
 
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“The most worth-while thing is to try to put happiness into the lives of others.”
~Robert Baden-Powell