In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:
Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Score: 436
Showing posts with label sumo deadlift high pull. Show all posts
Showing posts with label sumo deadlift high pull. Show all posts
Sunday
Tuesday
Strength / Work Capacity
A. Press 3-3-3+
B. Deadlift 3-3-3+
C. 21-18-15-12-9-6-3
Power Snatch (95)
SDLHP (95)
A. 140 x 5
B. 370 x 8
C. 13:59
B. Deadlift 3-3-3+
C. 21-18-15-12-9-6-3
Power Snatch (95)
SDLHP (95)
A. 140 x 5
B. 370 x 8
C. 13:59
Wednesday
Work Capacity
A. 10 Sets:
10 Unbroken HSPU
(Rest as needed b/w sets)
B. 5 Rounds:
3:00 AMRAP
5 SDLHP (115)
5 Thrusters (115)
1 Muscle Up
Rest 1:00 B/W sets
Rest 2 Hours
C. For time:
Row 2k
100 KB Swings (53)
50 Push Press (85)
25 Pull Ups
25 Burpees
A. 17:49
B. 15 + 15
C. 18:07
10 Unbroken HSPU
(Rest as needed b/w sets)
B. 5 Rounds:
3:00 AMRAP
5 SDLHP (115)
5 Thrusters (115)
1 Muscle Up
Rest 1:00 B/W sets
Rest 2 Hours
C. For time:
Row 2k
100 KB Swings (53)
50 Push Press (85)
25 Pull Ups
25 Burpees
A. 17:49
B. 15 + 15
C. 18:07
Saturday
Benchmark "Fight Gone Bad"
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Score: 426
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Score: 426
Tuesday
Work Capacity / Stamina
A. 7 RFT:
15 SDLHP (75)
12 Pistols (alternating)
9 HSPU
14:09
Rest 10:00
B. Top of every minute 5x Burpee
Remaining amount of time complete:
AMRAP Toes to Bar
Time ends when 100x toes to bar are completed
Rest 5:00
C. Top of every minute 5x Box Jump (30)
Remaining amount of time complete:
AMRAP Wall Ball (20)
Time ends when 100x wall ball are completed
15 SDLHP (75)
12 Pistols (alternating)
9 HSPU
14:09
Rest 10:00
B. Top of every minute 5x Burpee
Remaining amount of time complete:
AMRAP Toes to Bar
Time ends when 100x toes to bar are completed
Rest 5:00
C. Top of every minute 5x Box Jump (30)
Remaining amount of time complete:
AMRAP Wall Ball (20)
Time ends when 100x wall ball are completed
Wednesday
Work Capacity / Stamina
For time:
50 Box Jumps, 20"
5 Rope Climbs @ 15'
50 KB Swings @ 70#
50 Sit Ups
57 Hang Power Cleans @ 2x 35# DBs
Run 800m
50 Back Extentions
Then:
21-15-9
OHS @ 95#
SDHP @ 95#
Time: 4:21
50 Box Jumps, 20"
5 Rope Climbs @ 15'
50 KB Swings @ 70#
50 Sit Ups
57 Hang Power Cleans @ 2x 35# DBs
Run 800m
50 Back Extentions
Then:
21-15-9
OHS @ 95#
SDHP @ 95#
Time: 4:21
Thursday
Benchmark FGB / Strength
"Fight Gone Bad"
Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)
Score: 387
Then:
Back Squat 5-5-5
Worked to 260#
Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)
Score: 387
Then:
Back Squat 5-5-5
Worked to 260#
Sunday
Work Capacity / Stamina
On the top of every minute do:
3x Clean and Jerk @ 155#
in the remaining minute do AMRAP Toes to bar until 50 are completed
Time: 5:41
Then:
On the top of every minute do:
3x Ring HSPU
in the remaining minute do AMRAP Air Squats until 200 are completed
Time: 10:54
Rest 6 hours then:
5 Rounds for time of:
15 SDHP @ 75#
15 Thrusters @ 75#
Time: 8:41
3x Clean and Jerk @ 155#
in the remaining minute do AMRAP Toes to bar until 50 are completed
Time: 5:41
Then:
On the top of every minute do:
3x Ring HSPU
in the remaining minute do AMRAP Air Squats until 200 are completed
Time: 10:54
Rest 6 hours then:
5 Rounds for time of:
15 SDHP @ 75#
15 Thrusters @ 75#
Time: 8:41
Saturday
Benchmark "FGB"
Fight Gone Bad
1 minute at each station for max reps, no rest between stations.
Wall Ball shots @ 20#, 10'
Sumo Deadlift High Pull @ 75#
Box Jump @ 20"
Push Press @ 75#
Row (calories)
1 minute rest
3 rounds
Score: 362
1 minute at each station for max reps, no rest between stations.
Wall Ball shots @ 20#, 10'
Sumo Deadlift High Pull @ 75#
Box Jump @ 20"
Push Press @ 75#
Row (calories)
1 minute rest
3 rounds
Score: 362
Wednesday
Work Capacity
3 Rounds for time with 1 Minute of rest between rounds of:
20 WallBall (20#/14#)
20 Sumo Deadlift High Pull (75#/55#)
20 Box Jump (20″)
20 Push Press (75#/55#)
20 Row (Cal)
- Continuous running clock with 1 minute rest between rounds.
Friday
Benchmark "FGB"
Fight Gone Bad
1 minute at each station for max reps, no rest between stations.
Wall Ball shots @ 20#, 10'
Sumo Deadlift High Pull @ 75#
Box Jump @ 20"
Push Press @ 75#
Row (calories)
1 minute rest
3 rounds
Score: 363 (PR)
1 minute at each station for max reps, no rest between stations.
Wall Ball shots @ 20#, 10'
Sumo Deadlift High Pull @ 75#
Box Jump @ 20"
Push Press @ 75#
Row (calories)
1 minute rest
3 rounds
Score: 363 (PR)
Sunday
Work Capacity / Stamina
4 rounds at each station of 30 sec. work followed by 30 sec. rest
Wall Ball @ 20#
SDHP @ 75#
Double Unders (unbroken)
Pull Ups
Row
Note(s): If wall ball is dropped before 30 sec is over, 5 burpees for penalty
Once you reach failure during 30 sec of double unders, 5 burpees for penalty
Dropping off the Pull Up bar . Penalty = all out air squats until 30 sec is up.
Rest 2 hours then:
"The Seven"
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
Time: 39:26
-----------------------------------
Report
Wall Ball @ 20#
SDHP @ 75#
Double Unders (unbroken)
Pull Ups
Row
Note(s): If wall ball is dropped before 30 sec is over, 5 burpees for penalty
Once you reach failure during 30 sec of double unders, 5 burpees for penalty
Dropping off the Pull Up bar . Penalty = all out air squats until 30 sec is up.
Rest 2 hours then:
"The Seven"
Seven rounds of:
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
Time: 39:26
-----------------------------------
Report
- Body: No soreness but I was really tired today
- Sleep: 7 hours
- Nutrition: Pure Paleo
- Tomorrow's Projection: heavy front squat
Wednesday
Benchmark "Fight Gone Bad"
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:
- Wall-ball: 20 pound ball, 10 ft target. (Reps)
- Sumo deadlift high-pull: 75 pounds (Reps)
- Box Jump: 20" box (Reps)
- Push-press: 75 pounds (Reps)
- Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Score: 330 (PR) * used a 24" box
----------------------
Report
- Body: No Sorness
- Sleep: 8.5 hours
- Nutrition: 1 non paleo choice today. 90% Paleo
- Tomorrow's Projection: Rest Day, Heavy Push Press is now moved to Friday
Monday
Benchmark "Garrett" / Strength / Work Capacity
"Garrett"
3 rounds for time of:
75 Squats
25 Ring Handstand Push Ups
25 L Pull Ups
Time: 30:15
Substituted Ring Handstand Push Ups with Regular Handstand Push Ups
Then:
Front Squat
3x5
3x3
Worked up to 215# 3x
3 Rounds of:
45 sec. 75lb. Thruster
15 sec. rest
45 sec. 75lb. Sumo Deadlift High Pull
15 sec. rest
45 sec. Double Unders
15 sec. rest
45 sec. Mountain Climbers
15 sec. rest
45 sec. Shuttle Run
1 minute rest
------------------------------------
Report
Body: Good but not 100%
Sleep: 9 hours
Nutrition: Paleo
Tomorrow's Projection: Rest Day / Study time
3 rounds for time of:
75 Squats
25 Ring Handstand Push Ups
25 L Pull Ups
Time: 30:15
Substituted Ring Handstand Push Ups with Regular Handstand Push Ups
Then:
Front Squat
3x5
3x3
Worked up to 215# 3x
3 Rounds of:
45 sec. 75lb. Thruster
15 sec. rest
45 sec. 75lb. Sumo Deadlift High Pull
15 sec. rest
45 sec. Double Unders
15 sec. rest
45 sec. Mountain Climbers
15 sec. rest
45 sec. Shuttle Run
1 minute rest
------------------------------------
Report
Body: Good but not 100%
Sleep: 9 hours
Nutrition: Paleo
Tomorrow's Projection: Rest Day / Study time
Friday
Bipolar Weather
Complete as many rounds as possible in 20 minutes of:
95lb. Thruster, 5 reps
95lbs. Hang Power Clean, 7 reps
95lb. Sumo Deadlift-Highpull, 10 reps
Rounds: 10
95lb. Thruster, 5 reps
95lbs. Hang Power Clean, 7 reps
95lb. Sumo Deadlift-Highpull, 10 reps
Rounds: 10
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