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East Valley Strength & Conditioning

Archives for January 2019

W.O.D.s ·

Friday 2/1/19

CrossFit
For load:
Deadlift 5×1
 
8 rounds for total reps:
:20 Toes to Bar
:10 Rest
:20 Box Jump 24/20
:10 Rest
:20 Wall Ball Shot 20/14
:10 Rest
_______________________
 
Competitor
Not timed:
400m Run
21 Burpee
400m Run
15 Burpee
400m Run
9 Burpee
 
At a moderate load:
Overhead Squat 5-5-5-5-5
(make consistent increases)
 
10 rounds: (score is slowest round)
500m Row
(rest 1:00)
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“I will never be an old man. To me, old age is always 15 years older than I am.”
~Francis Bacon

W.O.D.s ·

Thursday 1/31/19

Upper Body (8a/9a/5p)
Pullover & Press 6-6-6-6
(alternate sets with a partner)
 
6-9-12-15
No rest between exercises.
Pullover
EZ-Bar Front Raise
(alternate rounds with a partner. decreasing load)
 
6-9-12-15
No rest between exercises.
Shoulder Press
Supinated Pulldown
(alternate rounds with a partner. decreasing load)
 
6-9-12-15
No rest between exercises.
Seated Dip
MAG Bar Seated Row (narrow/neutral)
(alternate rounds with a partner. decreasing load)
 
“Superman Curls”
Don’t set the bar down:
5 Barbell Curl
10 Wide Grip Barbell Curl (-20%)
15 Reverse Grip Curl (-20%)
20 Close Grip Curl (-20%)
______________________________
 
Sleds (6p)
10 rounds for load:
30yd Sled Pull
30yd Farmers Walk 70/53
(alternate rounds with a partner)
______________________________
 
FitEssentials(6p)
4 rounds at a moderate load:
8 Box Step Down (each leg)
8 Kneeling Torso Row (each arm)
 
Partner Workout
AMRAP 14:00
8 Goblet Squat
12 Ring Row
16 Mountain Climbers (8/leg)
*row for calories while partner works
_____________________________
 
Weightlifting (5p)
NF Snatch + Snatch
4(1+1) -choose weight-
 
NF Clean + Clean
4(1+1) -choose weight-
 
Snatch Push Press + Drop Snatch OHS
4(2+1+1) -choose weight-
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“No thoroughly occupied person was ever found really miserable.”
~Walter Savage Landor

W.O.D.s ·

Wednesday 1/30/19

CrossFit
Skill
Rowing Technique
 
5 rounds for time: (slowest time is score)
5:00 to complete.
20/15 Calorie Row
40 Double Under
20 Burpee to a Plate
(rest with remaining time)
_____________________________
 
Competitor
At a moderate load:
Every 1:00 for 10:00
1 Power Clean + 1 Hang Clean + 1 Front Squat
(add 10lbs/5lbs each set)

On a running clock. For total reps:
4:00 to complete:
25 Toes-to-Bar
50 Double Under
15 Squat Clean 135/95

4:00 to complete:
25 Toes-to-Bar
50 Double Under
13 Squat Clean 185/115

4:00 to complete:
25 Toes-to-Bar
50 Double Under
11 Squat Clean 225/145

4:00 to complete:
25 Toes-to-Bar
50 Double Under
9 Squat Clean 275/175

4:00 to complete:
25 Toes-to-Bar
50 Double Under
7 Squat Clean 315/205
_____________________________
 
Weightlifting
Clean & Jerk
85% 1×1
90% 1×1
85% 2×1
 
Clean Pull
105% 4×3
 
Back Squat
80% 4×3
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“What we obtain too cheap, we esteem too lightly; it is dearness only that gives everything its value.”
~Thomas Paine

W.O.D.s ·

Tuesday 1/29/19

CrossFit
For total reps:
Every 1:00 for 10:00
Odd min: Pull-up
Even min: Handstand Push-up
(choose reps prior to start. unbroken)
 
For time:
30-20-10
Ring Push-up
Sit-up
KB Swing 53/35
Sit-up
_____________________
 
Competitor
3 rounds for total calories:
:15 Assault Bike for Calories
200m Recovery Jog
 
At a moderate load:
Rebounding Push Press 5-5-5-5-5
(make consistent increases)
 
AMRAP 7:00
10 Single-Arm Dumbbell Snatch (alt arm) 50/35
3 Bar Muscle-up
 
(rest 7:00)
 
AMRAP 7:00
10 Box Step Over (alt legs) 50/35
30′ Hand Walk
_________________________
 
Aerobic Capacity
2 rounds for calories:
5 sets
:30 Easy Row
:30 Row
 
(1:00 recovery walk)
 
5 sets
:30 Easy Air Runner
:30 Air Runner
 
(1:00 recovery walk)
_________________________
 
Weightlifting
Power Snatch + Snatch
80% 4(1+1)
 
Power Clean + Push Jerk
80% 4(2+1)
 
Push Press
4×3 -choose weight-
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“Whatever is received is received according to the nature of the recipient.” 
~Thomas Aquinas

W.O.D.s ·

Monday 1/28/19

CrossFit
For load:
Thruster 5×1
 
AMRAP 12:00
200m Run
10 Power Snatches 75/55
10 OH Squats 75/55
______________________
 
Competitor
At a moderate load:
Every 1:00 for 10:00
1 Snatch Pull + 1 Snatch + 1 OHS
(add 10lbs/5lbs each set)
 
Not timed:
21-15-9
GHD Sit-up
Back Extension
 
For time:
1k Row
100 Double under
1k Row
100 Double under
1k Row
____________________
 
FitEssentials
For load:
6-6-4-4-4
Sumo Deadlift (:03 eccentric)
Single-Arm DB Push Press (each arm)
 
Partner Workout
AMRAP 16:00
200m Farmer’s Walk (53/35lbs)
40 Box Step-up
60s Forearm Plank (both partners)
____________________
 
Weightlifting
Snatch
85% 1×1
90% 1×1
85% 2×1
 
Snatch Pull
105% 4×3
 
Front Squat
80% 4×3
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“One of the secrets of life is that all that is really worth the doing is what we do for others.”
~Lewis Carroll

W.O.D.s ·

Saturday 1/26/19

7:00a Competitor 2
7:30a Kettlebell
8:00a Weightlifting
8:00a Competitor 1
9:00a Upper Body
10:00a CrossFit
______________________
 
Upper Body (9a)
3 rounds:
No rest between exercises.
5 Tempo Pec Deck (:05/:05)
10 Dumbbell Incline Press
10 Multi-Triceps
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
5 Eccentric Chin-up (:06)
10 MAG Bar Pulldown (wide)
10 Multi-Biceps
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
5 Tempo Lateral Raise (:05/:05)
10 Shoulder Press
10 Standing Shrug
(alternate rounds with a partner)
 
8-7-6-5-4-3-2-1
EZ-Bar Biceps Curl
(alternate sets with a partner)
 
8-7-6-5-4-3-2-1
EZ-Bar Standing French Press
(alternate sets with a partner)
_______________________
 
Weightlifting (8a)
Snatch
85% 2×1
90% 2×1
 
Clean & Jerk
85% 2×1
90% 2×1
 
Back Squat
85% 3×3

W.O.D.s ·

Friday 1/25/19

CrossFit
For load:
Deadlift 4×2
 
3 rounds for total reps:
1:00 Front Squat 95/65
1:00 C2B Pull-up
1:00 Box Jump Over 24/20
1:00 Dumbbell Snatch 50/35
1:00 Row for Calories
1:00 Rest
______________________
 
Competitor
Back Squat
70% 2×1
75% 1×1
80% 2×1
85% 1×1
90% 1×1
95% 1×1
95%+ 1×1
 
AMRAP 8:00
10 Deadlift 135/95
15 Box Jump 24/20
15 Deadlifts 185/135
15 Box Jump
20 Deadlift 225/155
15 Box Jump
25 Deadlift 275/185
15 Box Jump
30 Deadlift 315/205
15 Box Jump
35 Deadlift 365/225
15 Box Jump
 
3 rounds not timed:
25 Burpee
25 Sit-up
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“There is in true beauty, as in courage, something which narrow souls cannot dare to admire.”
~William Congreve
 

W.O.D.s ·

Thursday 1/24/19

Upper Body (8a/9a/5p)
Dumbbell Pullover 8-8-8-8
(make consistent increases)
 
Weighted Dip 8-8-8-8
(make consistent increases)
 
Bent Dumbbell Row 8-8-8-8
(make consistent increases)
 
EZ-Bar Pullover & Press 10-8-6-6
(make consistent increases)
 
EZ-Bar Front Raise 15-12-9-9
(make consistent increases)
 
AMRAP 1:00
Push-up
__________________________________
 
Sleds (6p)
AMRAP 4:00
20yd Sled Push Shuttle 180/135
(alternate shuttles with a partner)
 
(200m recovery walk)
 
AMRAP 5:00
40yd Sled Push Shuttle 135/90
(alternate shuttles with a partner)
 
(200m recovery walk)
 
AMRAP 6:00
60yd Sled Push Shuttle 90/45
(alternate shuttles with a partner)
___________________________________
 
FitEssentials
For load:
6-6-4-4-4
Back Squat
Strict Chin-up
 
AMRAP 12:00
20/15 Cal Row
20 Box Step-up (alt legs)
___________________________________
 
Weightlifting
NF Snatch + Snatch
4(1+2) -choose weight-
 
NF Clean + Clean
4(1+2) -choose weight-
 
Snatch Push Press + Drop Snatch OHS
4(2+1+1) -choose weight-
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“The great art of life is sensation, to feel that we exist, even in pain.” 
~Lord Byron

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