November 2016

Weightlifting Conditioning, Sprint Intervals

“Joel A”
 AMRAP 7:
 2-man teams, alternating rnds
 11 bench presses, bar
 11 sumo deadlift high pulls, KB

Long Tri-Modal Conditioning

“LP 2.0” – for time,
 75 squat cleans
 25 burpees over-the-bar
 50 box jump-overs
 25 calorie row
 25 wall walks

Weightlifting Strength Development Progressive Series- Week 1 of 3

Back or Front Squat- Sets of 3
4-8 total sets as time permits.

Monostructural/Gymnastics Conditioning, Long-Duration

“Kristin J”
 AMRAP 40:
 12/10 calorie row
 12 burpees over 2 boxes*
 12 wall walks
 250 meter run

Tri-Modal Conditioning, Long Duration (Benchmark WOD)

For the more advanced athletes:

“The 12 Days of Thankfulness 2.0”
 1 x 100m run/row/50 singles
 2 muscle-ups
 3 thrusters, heavy
 4 burpee box jumps
 5 handstand push-ups
 6 pull-ups, C2B
 7 kettlebell swings
 8 single-arm kettlebell snatch
 9 toes to bar
 10 front-racked bar lunges
 11 ring dips
 12 clean & jerks

Weightlifting Strength/Speed Transitional Week – Deload

From 0-12:00: 

Work up to a heavy single snatch (power or squat) for the day. Don’t expect PRs today; do what you can in 12 minutes. 

From 12-16:00: 

AMRAP 4: Kettlebell overhead walking lunges, 70/44 or something moderately heavy. Use 2 hands on 1 kettlebell. Goal is at least 30 unbroken reps to start.

Weightlifting Strength Development Transitional Week – Deload

Back or Front Squat- Heavy Single Rep(s) at 9/10 difficulty

Strongman/Odd Object Conditioning, Long Duration

AMRAP 6, in teams of 2:
Tire flips for reps
2’ to rest & rotate, then…

AMRAP 6, in teams of 2:
Sled push for distance
2’ to rest & rotate, then…

AMRAP 6, in teams of 2:
Farmers’ carry for distance

Warm-ups Emphasis

pistol skill/flexibility development 

Gymnastics Conditioning, MidLong Duration

“Abs of Steel”
 For time, individually murph style:
 80 toes to bar
 80 sit-ups, GHD