October 2016

Gymnastics Conditioning, MidLong Duration

“Three-Peat” Level 3
 For time:
 30 muscle-ups
 400 meter run
 30 pull-ups, C2B
 400 meter run
 30 pull-ups, COB
 400 meter run

Barbell Strength Development Progressive Series- Week 2 of 3

Back or Front Squat- 
3 sets of 10

Tri-Modal Condition, Short-Mid

“High-Tech”
 AMRAP 7:
 12 calorie row
 6 hang power snatches
 6 overhead squats

Rest 2:00

Midline Stability Development

Various types of planks;
 -Elbow plank
-Top-of-push-up plank
-Side plank
-Plank jacks
-Spidermans
-Plank up-downs
-Side plank toe touches
-Side plank knee to elbow
-Mission Impossible plank
-Plank walks
-Plank lateral jumps

Weightlifting Strength Re-Test

Power or Squat Snatch to a 1RM
3 – 3 – 3 – 1 – 1 – 1 – 1 – 1 – 1

Strength/Skill

Agility practice 

Rope climb skill 

Tri-Modal Conditioning, Short

From 0-10:00: 

“Bambi” 
For time, 
50 back squats
Bar taken from floor 

From 10-20:00: 

Weightlifting/Gymnastics Conditioning, Mid-Long Duration

“Suns Out Guns Out”
 10 rounds for time:
 200 meter row or run
 10 handstand push-ups

24-minute time cap.

Barbell Strength Development Progressive Series- Week 1 of 3

Back or Front Squat- 3 sets of 10 

Weightlifting/Gymnastics Conditioning, Short-Duration

D-Town Throwdown WOD
For time, in teams of 2: 
45 partner deadlifts
45 synchronized BF burpees