September 2016

Monostructural/Gymnastics Conditioning, Long-Duration

“Stacy J” 
For time: 
400 meter run
100 sit-ups, GHD
9 muscle-ups
28 pull-ups
77 double-unders
100 calorie row
400 meter run 

Gymnastics/Weightlifting Conditioning, Mid-Duration

“Pop & Lock”
AMRAP 13:
15 toes to bar
10 ring dips
5 squat snatch

Weightlifting Strength Re-Test

Power or Squat Clean 1-rep max
5 – 5 – 3 – 3 – 1 – 1 – 1 – 1 – 1

Weightlifting Strength Re-Test 

Push or Bench Press- Find 1RM
5 – 5 – 3 – 3 – 1 – 1 – 1 – 1 – 1 Climbing.

Weightlifting Strength Re-Test Back or Front Squat- Find a 1RM. 5 – 5 – 3 – 3 – 1 – 1 – 1 – 1 – 1 Gymnastics/Odd Object, Short-Mid-Duration “Winning Attitude”3 rounds for time:25 sit-ups, GHD25 kettlebell swings, American After-Hour Accessory Exercise Midline: Medicine ball front leg raises, 3 sets of 15.Posterior chain: Romanian

Monostructural Conditioning, Sprint

Festivus 2016:
“Row Row Row to Float”
For time, in teams of 2:
250-meter row
120 singles or 60 doubles

Barbell Strength & Stability Development, Deload Week

Barbell Thrusters
12 – 10 – 8 – 6 – 4 – 2

Tri-Modal Conditioning, Long Duration Intervals

“Dr Paul”
2 rounds for max KB swings:

5 minute ladder:
1-2-3-4-5 etc rope climbs alternate each round with 10-20-30-40-50 etc KB swings

5 minute active recovery run

Weightlifting Strength/Skill Development, Deload Week

Split Power Clean
1 – 1 – 1 – 1 – 1 – 1 – 1 – 1

Barbell Strength & Stability Development, Deload Week

Front-Racked Barbell Lunges
 12 – 10 – 8 – 6 – 4 – 2