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Midline Conditioning

"Three Strikes"

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Workout

01/12/2022

“You’re not your job. You're not how much money you have in the bank. You’re not the car you drive. You're not the contents of your wallet. You’re not your (expletive) khakis.” – “Fight Club” (Movie) The football player wears shoulder pads and a helmet. The chef puts on an apron. The accountant brings a suitcase everywhere she goes. These are materialistic identifiables, but it tells us nothing about who they really are. If we were to strip ourselves of all materials, who are we? If we were to take away our job, our possessions... how would one describe us? Let character be what defines us. Let it be our loudest statement.

Midline Conditioning (3 Rounds for time)

On the 6:00 x 3 Sets:
500 Meter Ski Erg
30 V-Ups
10 WB-Squat Cleans

WB- MRx: 14/10, Rx: 20/14

INTENTION: Work the midline and get some touches with the WB-Ball.

SCORE: Enter split times for each round. Overall score will be the sum total.

Modifications
500M SKI
- Reduce Distance
- 625m Row
- 1250m Bike
- 500m Run
- 375m Air Run

V-Ups
- Reduce Reps
- One leg v ups
- 45 AbMat Sit-Ups

D-BALL CLEANS
- Reduce Reps
- Reduce Loading
- Sub Sandbag
- Sub Heavy Double Kettlebell Deadlifts
- Sub Double Kettlebell Hang Power Cleans

"Three Strikes" (AMRAP - Rounds and Reps)

AMRAP 12:
3 Dumbbell Front Squats
3 Chest To Bar Pull-ups
3 Box Jump Overs (24"/20")
6 Dumbbell Front Squats
6 Chest To Bar Pull-ups
6 Box Jump Overs (24"/20")
9 Dumbbell Front Squats
9 Chest To Bar Pull-ups
9 Box Jump Overs (24"/20")
...
[Continue To Add 3 Reps Each Round]

DB-MRx: 30/15, Rx: 40/25, Rx+: 50/35

CONDITIONING CATEGORY: Threshold

DB FRONT SQUATS: 2 dumbbells. Hands stay in contact with the handles. 3 reps should take less than 15 seconds.

CHEST TO BAR: 3 should take less than 15 seconds.

BOX JUMP OVERS: 3 should take less than 15 seconds.

GOAL: 5 rounds or more.

SCORE: Rounds + Reps. If you finish the round of 15's your score would be 5 rounds.

- Hold on for unbroken sets of squats for as long as possible. Hands need to stay on the handles but dumbbells can be rested on the shoulders to save the grip for the chest to bar.

- The first set of chest to bar to consider breaking up is the round of 9's. We want to be sure that we are completing quick sets with minimal rest each round. Breaking early can help manage fatigue early on.

- The box jump overs are our pacer. Move at a pace that will allow for big sets of squats.

- Focus on quick transitions.

Prep
3 Dumbbell Front Squats
3 Chest To Bar Pull-ups
3 Box Jump Overs

Modifications
DOUBLE DUMBBELL FRONT SQUATS
- Reduce Loading
- Single Dumbbell
- Barbell 115 / 85 lb

CHEST TO BAR PULL-UPS
- Banded
- Strict
- Regular Pull-Ups
- Alternating Dumbbell Plank Rows

BOX JUMP OVERS
- Reduce Height
- Box Step-Overs
- Broad Jumps

Whiteboard:

Wednesday, January 12, 2022

Male Clients