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East Valley Strength & Conditioning

Archives for April 2019

W.O.D.s ·

Wednesday 5/1/19

CrossFit
With a partner for time:
3,000m Row
150 Bar Facing Burpee
50 Power Clean 135/95
(one person works at a time. share work anyhow)
______________________
 
Competitor
Athletes Competing in Masters Qualifier
Rest
 
Athletes not competing in the Qualifier:
For load:
Every 1:00 for 10:00
2 Push Press
(make consistent increases)
 
With a partner for time:
1-2-1-3-1-2-1
Ring Muscle-up
(alternate sets with a partner)
 
With a partner for time:
3-5-3-7-3-5-3
Strict Handstand Push-up
(alternate sets with a partner)
 
With a partner for time:
7-9-7-11-7-9-7
Bar Dip
(alternate sets with a partner)
 
3 rounds for time:
300m Air Runnner
30 Double under
3 Rope Climb
_______________________
 
Weightlifting
Clean
70% 1×3
75% 2×2
80% 3×1
 
Clean Pull
90% 2×3
100% 3×2
 
Front Squat
70% 1×3
75% 1×3
80% 2×2
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“Your character will be what you yourself choose to make it.”
~John Lubbock

W.O.D.s ·

Tuesday 4/30/19

CrossFit
For load:
Push-Press 2-2-2-2-2
 
4 rounds for time: (record each round)
400m Run
50 Double Under
15 Parallette Pass Through
(start a round every 6:00)
_________________________
 
Competitor
Competing in Masters Qualifier
3 rounds not timed:
300m Air Runnner
30 Double under
3 Rope Climb
 
Athletes not competing in Masters Qualifier
For load:
Every 1:00 for 10:00
2 Power Clean
(make consistent increases)
 
For time:
21-15-9
Toes to Bar
Med Ball Sit-up
 
3 rounds for time:
9 Back Squat 185/125
18 Russian Kettlbell Swing 70/53
36 Double under
_________________________
 
Aerobic Capacity
3 rounds:
2:00 Air Runner
1:00 Box Step-Up
1:00 Bear Crawl
2:00 Row
1:00 OH Plate Hold
1:00 Side Plank (:30 each side)
2:00 Ski/Bike/Skip Rope
1:00 Plank Shoulder Tap
1:00 Hurdle Step Over
__________________________
 
Weightlifting
Jerk (from back) + Jerk
70% 2(1+1)
75% 1+1
80% 2(1+1)
 
Power Clean
70% 2×2
75% 2×2
 
Push Press
70% 2×3
75% 2×3
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“I merely took the energy it takes to pout and wrote some blues.”
~Duke Ellington

W.O.D.s ·

Monday 4/29/19

CrossFit
For load:
Overhead Squat 2-2-2-2-2
(make consistent increases)
 
4 rounds for total reps:
:40 C2B Pull-up
:20 Rest
:40 Handstand Push-up
:20 Rest
:40 Jumping Squat to 6” reach
:20 Rest
___________________________
 
Competitor
At a moderate load:
Every 1:00 for 10:00
Odd min: 3 Thruster
Even min: 10 Burpee
 
3 rounds at 85% effort:
7 Squat Snatch 135/95
14 Chest to Bar Pull-up
21 Box Jump 24/20
 
Not timed:
2k Row
____________________________
 
FitEssentials
For load
Super Set
8-8-6-6 Deadlift (:03 eccentric)
Single-Arm Overhead Press (each arm)
(rest as needed)
 
4 rounds for reps + cals:
1:00 Row
:30 Rest
1:00 Box Step-up
:30 Rest
_____________________________
 
Weightlifting
Snatch
70% 1×3
75% 2×2
80% 3×1
 
Snatch Pull
90% 2×3
100% 3×2
 
Back Squat
70% 1×6
75% 1×4
80% 2×2
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“A little flattery will support a man through great fatigue.” 
~James Monroe

W.O.D.s ·

Saturday 4/27/19

6:00a Open Gym
7:00a Competitor 2
8:00a Weightlifting
8:00a Competitor 1
9:00a Upper Body
10:00a CrossFit
11:00a CrossFit
______________________
 
Upper Body
For load:
Single-Arm High Row 8-8-8
(alternate sets with a partner)
 
For load:
Super Incline Press 6×8
(alternate sets with a partner)
 
For load:
Single-Arm Row 8-8-8-8
(alternate sets with a partner)
 
For load:
Decline Press 6×8
(alternate sets with a partner)
 
For load:
Single-Arm Low Row 8-8-8-8
(alternate sets with a partner)
______________________
 
Weightlifting
Snatch
2 Waves:
65% 1×1
70% 1×1
75% 1×1
80% 1×1
 
Clean + Jerk
2 Waves:
70% 2+1
75% 1+2
80% 1+1
 
Pause Squat (:02 in bottom)
65% 1×3
70% 1×3
75% 2×2

W.O.D.s ·

Friday 4/26/19

CrossFit
AMRAP 5:00
Plank Hold
(score is accumulated plank hold time)
 
3 rounds for total reps:
1:00 Toes to Bar
1:00 Thruster 75/55
1:00 Burpee Box Jump Over 24/20
1:00 Rest
_______________________
 
Competitor
Not timed:
400m Run
21 Burpee
400m Run
15 Burpee
400m Run
9 Burpee
 
At a moderate load:
Every 1:00 for 10:00
1 Snatch + 1 Overhead Squat
(Add 10lbs/5lbs each minute)
 
For time:
25 Dumbbell Thruster 50/35
50 Double under
25 Toes to Bar
40 Double under
20 Toes to Bar
30 Double under
15 Toes to Bar
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“Subtlety may deceive you; integrity never will.”
~Oliver Cromwell

W.O.D.s ·

Thursday 4/25/19

Upper Body
6 rounds:
No rest between exercises.
3 Bench Press
3 Standing Shoulder Press
3 Weighted Dip
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
12 Pullover
12 Front Pulldown
12 Seated Row
(alternate rounds with a partner)
 
Rest only long enough to change weight.
6-6-6-6-6-6
Lateral Raise
(decrease load by 10% each set)
 
2 rounds:
20 Single-Arm Cross Body Scull Crusher
20 Single-Arm Skull Crusher
(alternate rounds with a partner)
___________________
 
Sleds
20yd Sled Push Shuttle 135/90
40yd Sled Push Shutlle
60yd Sled Push Shuttle
80yd Sled Push Shuttle
100yd Sled Push Shuttle
80yd Sled Push Shuttle
60yd Sled Push Shuttle
40yd Sled Push Shuttle
20yd Sled Push Shuttle
(alternate shuttles with a partner)
_____________________
 
FitEssentials
AMRAP 10:00
Row 250m
10 Burpees
 
(rest 10:00)
 
AMRAP 5:00
Farmer’s Carry for distance 53/35
 
(rest 5:00)
 
Accumulate 2:00
Forearm Plank
____________________
 
Weightlifting
Floating Power Snatch 
70% 5×2
 
RDL
3×8 -choose weight-
 
Bulgarian Split Squat
3×10 -choose weight-
 
Close Grip Bench Press
2×8 -choose weight-
2×6 -choose weight-
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“There is no royal road to learning; no short cut to the acquirement of any art.”
~Anthony Trollope

 
 

W.O.D.s ·

Wednesday 4/24/19

CrossFit
“Partner Jerry”
With a partener for time:
4x400m Run (alternating)
4x500m Row (alternating)
4x400m Run (alternating)
____________________
 
Competitor
At a moderate load:
Every 1:00 for 10:00
1 Clean + 1 Front Squat
(Add 10lbs/5lbs each minute)
 
For time:
15-12-9
Deadlift 275/185
Over the Box Jump
Bar Facing Burpee
 
5 rounds for time: (slowest is score)
500m Row
(rest 1:00 between rounds)
____________________
 
Weightlifting
Clean
70% 1.2.3
75% 1.2.3
 
Clean Pull
90% 2×3
95% 3×2
 
Front Squat
65% 1×3
70% 1×3
75% 2×3
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“Cowards die many times before their deaths; the valiant never taste of death but once.”
~William Shakespeare

W.O.D.s ·

Tuesday 4/23/19

CrossFit
For load:
Push-Press 4-4-4-4
(make consistent increases)
–
2 rounds for time:
20 DB Power Clean 50/35
40 Sit-up
80 Double Under
_____________________
 
Competitor
At a moderate load:
Every 1:00 for 10:00
3 Power Snatch
(make consistent increases)
 
3 rounds for time:
9 Hang Power Clean 135/95
7 Ring Muscle-up
27 Wall Ball Shot 20/14
 
Not timed:
300m Air Runner
15 Strict Handstand Push-up
3 Rope Climb
300m Air Runner
10 Strict Handstand Push-up
2 Rope Climb
300m Air Runner
5 Strict Handstand Push-up
1 Rope Climb
______________________
 
Aerobic Capacity
5 rounds for cals:
Row
1:00 Easy Pace
:30 Moderate Pace
:30 Fast Pace
–
(rest 1:00)
–
5 rounds for cals:
Air Runner
1:00 Easy Pace
:30 Moderate Pace
:30 Fast Pace
–
(rest 1:00)
–
5 rounds for cals:
Bike/Ski
1:00 Easy Pace
:30 Moderate Pace
:30 Fast Pace
_____________________
 
Weightlifting
Jerk (from back) + Jerk
70% 2(1+2)
75% 3(1+2)
 
Power Clean
70% 2×3
75% 2×3
 
Push Press
70% 2×3
75% 3×2
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“Always recognize that human individuals are ends, and do not use them as means to your end.”
~Immanuel Kant
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