November 2016

Odd Object Conditioning, Long Duration

“Kettlebell Dance”
 For time,
 50 goblet lunges
 50 goblet squats
 50 1-arm swings*
 50 1-arm overhead squats
 50 Russian swings
 50 American swings**

Weightlifting Strength Development Progressive Series- Week 1 of 3

Conventional or Sumo Deadlift- Sets of 5
3-5 total sets as time permits.

Gymnastics Conditioning, MidLong Duration

“Three-Peat 2.0” In teams of 2,
for time:
Level 4:
 40 ring HSPUs, divided
 40 strict HSPUs, divided
 40 kipping HSPUs, divided

Weightlifting Strength Development Progressive Series- Week 1 of 3

Back or Front Squat- Sets of 5
3-5 total sets as time permits.