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East Valley Strength & Conditioning

Archives for April 2018

W.O.D.s ·

Thursday 4/12/18

Sleds
For load:
10 x 15yd Sled Push
(rest as needed between pushes. each push unbroken.)
________________________________
 
FitEssentials
For load
16-12-8
Suitcase Deadlift (each arm)
*accumulate 1:00 front leaning rest between each (Adv: Rings)
 
For load
Superset
8-8
Single arm Waiter’s Squat (each arm)
Ring Row (adv: false grip) – :02 pause against chest
 
2 rounds for reps + cals:
1:00 Row
1:00 Sit-up
1:00 Burpee
3:00 Rest (walk)
*goal: slightly more reps/cals second round
___________________________________
 
Weightlifting
Snatch
70% 4×1
 
Clean & Jerk
70% 4×1
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“The biggest risk is not taking any risk… In a world that changing really quickly, the only strategy that is guaranteed to fail is not taking risks.”
~Mark Zuckerberg

W.O.D.s ·

Wednesday 4/11/18

CrossFit
For load:
Turkish Get-up 1-1-1-1-1
(make consistent increases)
 
3 rounds for total reps:
1:00 Wall Walk
1:00 Russian Kettlebell Swing 53/35
1:00 Med Ball Slam 20/14
1:00 Single-Arm Dumbbell Snatch
1:00 Rest
______________________________
 
Competitor 1
Clean from blocks (BK)
Build to a heavy set of 2
85% of heavy set: 5×1
 
For time:
30 Toes to Bar
 
For load:
Every 1:00 for 10:00
Odd min: 8 Bar Facing Burpees
Even min: 8 Deadlift (T&G)
 
For time:
30 Toes to Bar
 
Not timed:
100m Walking Lunge
_________________________________
 
Competitor 2
10 rounds for distance:
:20 Run
:40 Recovery
(pace to cover the same distance every round)
 
For time:
30 Synch Toes to Bar
 
Clean from blocks (BK)
Build to a heavy set of 2
85% of heavy set: 5×1
 
For time:
30 Synch Toes to Bar
 
For load:
Every 1:00 for 10:00
Odd min: 8 Bar Facing Burpees
Even min: 8 Deadlift (T&G)
 
Not timed:
100m Walking Lunge
___________________________________
 
Weightlifting
Snatch
80% 1×1
75% 2×2
 
Clean & Jerk
80% 1×1
75% 2×1
 
Front Squat
75% 3×2
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“Originality implies being bold enough to go beyond accepted norms.” 
~Anthony Storr

W.O.D.s ·

Tuesday 4/10/18

CrossFit
For load:
Every 1:00 for 10:00
3 Hang Power Clean & Push Press
(make consistent increases)
 
2 rounds for time:
300m Row
200m Farmers Carry 70/44
1:00 Plank Hold (accumulate)
200m Overhead Carry (45/35)
:30 L-Sit Hold (accumulate)
____________________________
 
Competitor 1
For load:
Every 1:00 for 10:00
3 Hang Power Clean & Push Press
(make consistent increases)
 
5 rounds for load:
2 Weighted Pull-ups
2 Weighted Dips
(rest 1:30 between rounds. make consistent increases)
 
For total reps:
Every 1:00 for 10:00
Ring Muscle-up
(choose reps prior to start. unbroken)
 
2 rounds:
Push each exercise to failure. No rest between exercises.
8-12 Pullover
8-12 Supinated Pulldown
8-12 Seated Row
8-12 Biceps curl
30-50 Gripper
____________________________________
 
Competitor 2
For load:
Every 1:00 for 10:00
3 Hang Power Clean & Push Press
(make consistent increases)
 
For time:
15 Ring Muscle-ups
 
5 rounds for load:
2 Weighted Pull-ups
2 Weighted Dips
(rest 1:30 between rounds. make consistent increases)
 
For time:
15 Ring Muscle-ups
 
3 rounds for time:
500m Row
(rest 1:00)
 
(1 mile recovery jog)
 
3 rounds for time:
500m Row
(rest 1:00)
_______________________________________
 
Aerobic Capacity
At 80% intensity:
5:00 Row
 
Rest/stretch 5:00
 
5 rounds for distance:
:30 Row 
2:30 Rest/Walk 
 
Rest/stretch 5:00
 
At 90% intensity:
5:00 Row
__________________________________________
 
Weightlifting
Power Snatch
80% 3×1
 
Power Clean + Jerk
80% 3(1+2)
 
Clean Pull
90% 4×3
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“Look up, laugh loud, talk big, keep the color in your cheek and the fire in your eye, adorn your person, maintain your health, your beauty and your animal spirits.”
~William Hazlitt

W.O.D.s ·

Monday 4/9/18

CrossFit
Bench Press
Build to a heavy set of 3
 
For time:
21 Dumbbell Squat 50/35
9 Burpee Toes to Bar
15 Dumbbell Squat
15 Burpee Toes to Bar
9 Dumbbell Squat
21 Burpee Toes to Bar
___________________________
 
Competitor 1
For load:
Every 1:00 for 10:00
3 Muscle Snatch
 (make consistent increases)
 –
Power Snatch
Build to a heavy set of 3
85% of heavy set: 5×1
 
Back Squat
Build to a heavy set of 3
 
5 attempts to establish:
Max Standing Broad Jump
 
At a moderate load:
Single-Leg RDL 3×8
_____________________________
 
Competitor 2
For load:
Every 1:00 for 10:00
3 Power Snatch (t&g)
 
For time:
45 Double under
15 Box Jump 24/20
 
Back Squat
Build to a heavy set of 3
 
For time:
15 Box Jump 24/20
45 Double under
 
For time:
21 Dumbbell Squat 50/35
9 Burpee Toes to Bar
15 Dumbbell Squat
15 Burpee Toes to Bar
9 Dumbbell Squat
21 Burpee Toes to Bar
________________________________
 
FitEssentials
For load
Superset
7-5-5-3-3-3
Axle Push Press
Bent Over DB Row (:02 pause against chest)
 
AMRAP 10:00
16 Renegade Row (8 each arm)
12 Axle Front Rack Box Step-up (6 each leg)
8 Burpee
_______________________________
 
Weightlifting
Snatch
80% 2×1
85% 2×1
 
Clean & Jerk
80% 2×1 (followed by 1:30 rest)
85% 2×1 (followed by 2:00 rest)
 
Back Squat
85% 3×2
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“The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy.”
~Martin Luther King, Jr.

W.O.D.s ·

Saturday 4/7/18

7:00a CrossFit Competitor 2
8:00a Weightlifting
8:00a CrossFit Competitor 1
10:30a Weightlifting
10:30a CrossFit
________________________________
 
Weightlifting
Snatch
Build to a heavy set of 1
 
Clean & Jerk
80% 1×1 (followed by 1:00 rest)
85% 1×1 (followed by 1:30 rest)
90% 3×1 (followed by 2:00 rest)
 
Front Squat
4×2 @ same weight from Monday’s Heavy Double

W.O.D.s ·

Friday 4/6/18

CrossFit
For load:
Hang Power Clean 3-3-3-3-3
(make consistent increases)
 
5 rounds for distance:
:30 Sled Push 180/135
:30 Rest
 
(rest 5:00)
 
5 rounds for distance:
:30 Sled Push 180/135
:30 Rest
_____________________________
 
Competitor 1
Clean
Build to a heavy set of 3
85% of heavy set: 5×1
 
Snatch Pull
90% 4×4
 
Front Squat
Build to a heavy set of 5
85% of heavy set: 5×1
 
For total reps:
Every 1:00 for 10:00
Strict HSPU 
*start each minute with 20 double unders
(choose reps prior to start. unbroken)
 
Not timed:
21-15-9
Back Extension
GHD Sit-up
_______________________________
 
Competitor 2
Clean
Build to a heavy set of 3
85% of heavy set 5×1
 
For time:
9 Deficit Handstand Push-ups 10″/6″
15 Strict Handstand Push-ups
21 Kipping Handstand Push-ups
 
For load:
Every 2:00 for 10:00
8 Front Squat
(make consistent increases)
 
For time:
21 Calories on the Air Bike
15 Over the box jumps 24/20
9 DBall over the shoulder 150/100
 
Not timed:
21-15-9
Back Extension
GHD Sit-up
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“Every new beginning comes from some other beginning’s end. “
~Seneca

W.O.D.s ·

Thursday 4/5/18

CrossFit
Rest
________________________
 
Competitor 1&2
Rest
________________________
 
Sleds
6 rounds for time:
150m Run
50m Sled Push 180/135
(alternate rounds with a partner)
________________________
 –
FitEssentials
For load:
24-20-16-12 
Single arm DB Sumo Deadlift High-pull (alt arms)
(rest as needed between rounds)
 –
AMRAP 15:00
60m Farmer’s Walk (moderate)
12 Single-Arm DB Thrusters (6 each arm)
8 Ring Rows (:01 pause against torso)
4 Medball Get-ups
___________________________
 
Weightlifting
Block Snatch
80% 1×1
85% 1×1
90% 2×1
 
Block Clean
80% 1×1
85% 1×1
90% 2×1
 
4 rounds (choose weight)
40yd Sled Drag
40yd Reverse Sled Drag
20yd Dog Sled Push
20yd Reverse Dog Sled Pull
(rest as needed between rounds)
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“The key to life is accepting challenges. Once someone stops doing this, he’s dead.”
~Bette Davis

W.O.D.s ·

Wednesday 4/4/18

CrossFit
For load:
Bench Press 5-5-5-5-5-5-5
(make consistent increases)
 
AMRAP 20:00
5 Pull-up
10 Push-ups
15 Kettlebell Swing 53/35
___________________________
 
Competitor 1&2
Snatch
Build to a heavy set of 2
85% of heavy set: 5×1
 
For time:
15 Pistol (each leg)
 
For load:
Every 1:00 for 10:00
Odd min: 10 Bar Facing Burpees
Even min: 5 Deadlift (T&G)
 
For time:
15 Pistol (each leg)
 
AMRAP 15:00
15 Calorie Row
45′ Axle Bar Walking Lunge (front rack) 110/90
15 Burpee
45 Double unders
_______________________________
 
Weightlifting
Snatch
90% 1×1
85% 3×1
 
Clean& Jerk
90% 1×1
85% 2×1
 
Back Squat
90% 3×1
 
GHD Sit-up
4×25 -choose weight-
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“Work gives you meaning and purpose and life is empty without it.”
~Stephen Hawking